Intermittent Fasting

Intermittent Fasting is all over the web world in recent times. Research indicates it has immense benefits in the total well being of the person. Indians are not new to fasting. People have fasted due to religious beleifs all through history. Additionally people daily created a fasting window of 12-14 hours on a regular basis(early dinner).I dont have to reiterate  that they were better  practices. Numerous studies on fasting have proven what our ancestors followed routinely.

Intermittent fasting (or “IF”) is an eating pattern where we cycle between periods of eating and fasting. It is a very popular health and fitness trend, with research to back it up.

TYPES:

The most common types of intermittent fasting include:

• Alternate-Day Fasting:  This entails eating only every other day. On fast days, some eat no food at all and others eat a very small amount, typically around 500 calories.
• The Warrior Diet: This diet involves eating only fruits and vegetables during the day and then eating one large meal at night.
• Leangains:  In this method, fasting is for 14- 16 hours a day and limiting eating  period to 8-10 hours. So if we finish dinner by 7pm breakfast would be at 9am or 11am.
• Eat-Stop-Eat: Fasting one or two days out of the week  for 24 hours, eating nothing from dinner one day until dinner the next day. On the other days, eating normally.
• 5:2 Diet:  Restricting   calorie intake to between 500–600 calories for two days in a week, rest of the five days normal eating pattern.

BENEFITS:

The main health benefits of intermittent fasting:

• Weight loss: Intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories.
• Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes.
• Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases.
• Heart health: Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance.
• Cancer: Animal studies suggest that intermittent fasting may help prevent cancer.
• Brain health: Intermittent fasting increases a brain hormone called BDNF, and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease
• Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats live as much as 36-83% longer.

 CAUTION:

Fasting is not for everyone. People with diabetes,  low blood pressure, are underweight,have a history of eating disorders, women who are trying to conceive, pregnant or breastfeeding and kids should not attempt without consulting their medical practitioner.

ACTION PLAN:

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.I recommend that you experiment with various types and find something that you enjoy and fits your schedule. I personally prefer the 24 hour fast. This resets my occasional cravings and clears my head wonderfully.

Start with a 12 hour gap everyday. If your dinner is at 8pm then do not eat or drink any caloric food till 8am next morning. Not even coffee or tea with milk. You can have non caloric beverages like green tea/black coffee/any infusion tea  and plain water in the fast period. This can be followed by everyone safely.