Let’s face it, losing weight can feel like a full-time job. You tried everything from calorie counting and low-carb diets to detox teas and workout plans, but still are not able to get the desired results. The weight doesn’t seem to budge. In this lot of people start doubting their meal plans and their diet routines, but what if I tell you that the problem is not in eating, but it is all about when you are eating?
What if I tell you that there’s a way to lose weight and that is also without worrying about your calories, giving up on carbs, and, above all, your energy level remains high? Yeah, welcome to the world of intermittent fasting, a simple yet powerful way that helps in shedding pounds naturally and sustainably.
What Is Intermittent Fasting?
Intermittent fasting is a simple and flexible way of eating that focuses on what time you eat rather than focusing on what you eat. It is the calorie intake during the time period between. Intermittent fasting is a cycle between eating and fasting periods, giving your digestive system time to rest and work more effectively and helping your body burn more calories.
In simple terms, you eat at certain hours of the day and fast for the entire day. For example, you eat your meals between 12 pm and 8 pm, and then until the next day, you go without food from 8 pm until 12 pm the next day. During the fasting period, your body gets a break from constant digestion and burns more calories.
Types Of Intermittent Fasting
There are several forms of intermittent fasting, as the single method is not suitable for everyone. Some are defined below:
1. 16/8 Window Method
- This is the most popular method of intermittent fasting and is beginner-friendly.
- You eat your meals within an 8-hour period each day, like from 12 pm to 8 pm, and for the rest 16 hours, you go on a fast.
- During the fasting period, you will not eat anything solid and only drink water, tea, or black coffee.
- This method allows you to burn more calories in a simpler form and helps in weight loss by boosting your metabolism and improving your energy levels.
2. 14/10 Window Method
- You fast for 14 hours daily and eat during a 10-hour window-for example, from 9 AM to 7 PM.
- It’s a gentle and beginner-friendly approach, making it easier to stick to long-term.
- During fasting, you avoid food but can drink water, black coffee, or herbal tea.
- This method can help with weight management, digestion, and stable energy levels without feeling too restrictive.
3. 5:2 Diet Method
- In this fasting method, you eat normally 5 days a week, without any calorie restriction.
- For the next two days, you reduce your calorie intake to about 500-600 calories.
- In these two days, the main focus is on eating nutrient-dense, low-calorie foods like vegetables, fruits, and healthy fats.
- This creates an overall calorie deficit over the week without restricting your food intake.
Alternate Fasting Method
- In this method, you eat normally, and the next day you fast.
- On a fasting day, usually people don’t eat anything, but if you feel low on energy, then you can eat light food.
- On eating days, you can eat your regular meals.
- Initially, you will feel tough, but slowly you will adapt to this.
24-Hour (Eat-Stop-Eat)
- In this fasting method, you fast for 24 hours once or twice a week, like if you eat dinner today, then you will eat dinner the next day only.
- During the fasting period, you don’t eat solid food, but you can drink water, herbal tea, or black coffee.
- After 24 hours, you can continue with your daily meal without restricting any specific food.
- Because of its flexibility, it is easier to incorporate this method into your daily life.
Warrior Diet
- In this, you eat light food like fruits, veggies, or a handful of nuts.
- During the night, at dinnertime, you have one large meal within a 4-hour eating window.
- It is inspired by ancient warriors who ate once in the evening after being active all day.
One Meal A Day
- As its name signifies, you eat just one meal a day and fast for the rest of the 23 hours.
- During the fasting period, you can take any liquid drink, like water or black coffee.
- That one meal is typically enriched with nutrients that will keep you energised for the rest of the day.
- It is very extreme, so it is recommended that if you have any health issues, then don’t start it without consulting your doctor.
How Does Intermittent Fasting Help In Weight Loss?
Intermittent fasting helps you burn calories in several ways:
Insulin Level Drops
When you eat mainly carbs, your body releases insulin, a hormone that signals your body to store fat. During fasting, insulin levels decrease, making it easier for your body to access and burn stored fat for energy.
Naturally Control Your Calorie Intake
If you usually eat three meals and a few snacks daily, intermittent fasting often cuts that down to just two meals and maybe one snack. You eat less without realising it; no calorie counting is needed.
Enhance The Fat-Burning Process
When you go without food for about 12 hours, your body shifts gears. Instead of relying on sugar (glucose) for energy, it breaks down stored fat. This natural switch boosts fat burning and can help you lose weight more efficiently, without needing to hit the gym daily
Your Metabolism Stays Strong
Short periods of fasting give your metabolism a healthy boost. It increases hormones like norepinephrine and human growth hormone, which help your body burn more fat. So, instead of slowing things down as some diets do, intermittent fasting helps you eat less, burn more, and stay in control without feeling drained or restricted.
What To Eat During Your Eating Window To Feel Full, Energised, And Satisfied
Intermittent fasting helps you to lose weight and gives you flexibility, but fasting will be effective only if you are eating quality food during your eating window time.
Food you can eat for weight loss on intermittent fasting:
- Proteins: eggs, chicken, lentils, fish, and Greek yoghurt.
- Healthy fats: avocado, olive oil, nuts, seeds.
- Complex carbs: sweet potatoes, quinoa, oats, and brown rice.
- Vegetables: leafy greens, broccoli, bell peppers.
- Hydration: water, black coffee, green tea, herbal drink.
Foods you should avoid during intermittent fasting
- Processed snacks and fast food.
- Sugary drinks and soda
- Alcohol
- High-calorie coffee drinks(latte, flavoured coffees)
- High-sugar fruit juices
- Binge-eating to make up for fasting.
Intermittent Fasting Benefits Beyond Weight Loss
Studies have proved that intermittent fasting has more health benefits than burning fat. According to one of the famous neuroscientists, Mark Mattson, “this metabolic switch brings about changes that benefit both the body and the brain.”
In one of the studies published in the New England Journal of Medicine, Mattson shared findings on the wide range of health benefits that are seen in people who have done intermittent fasting.
He explained, Intermittent fasting helps protect organs from chronic conditions like type 2 diabetes, heart disease, and many more. Here are some health benefits:
– Clear Thinking And Improved Memory
Fasting increases brain-derived neurotrophic factor (BDNF), a protein that supports brain function, thinking, and memory. Studies show that intermittent fasting enhances working memory in animals and improves verbal memory in adults. This boost in BDNF contributes to better cognitive health overall.
– Better Sleep Quality
Many people find that following a consistent fasting routine helps them sleep more deeply. By stabilising your body’s natural rhythms, intermittent fasting can lead to better sleep quality, leaving you feeling more rested and energised the next day.
– Better Heart Health
Intermittent fasting has been shown to improve blood pressure and resting heart rate, along with other important heart-related metrics. By reducing inflammation and promoting healthier blood flow, it can support overall cardiovascular health. Regular fasting can contribute to a lower risk of heart disease.
– Type 2 Diabetes
Intermittent fasting can help improve insulin sensitivity and lower blood sugar levels, which are key factors in managing and preventing type 2 diabetes. Studies show that fasting may reduce insulin resistance, allowing the body to process glucose more effectively. Over time, it can help stabilise blood sugar levels and reduce the risk of developing the condition.
– Tissue Health
Intermittent fasting encourages the body to repair and regenerate tissue by activating autophagy, a process where damaged cells are cleared out and replaced with new ones. This helps improve overall tissue health and supports quicker recovery. With regular fasting, your body has more time to heal and maintain healthy tissue.
– Reduce Inflammation
Intermittent fasting has been shown to reduce inflammation by balancing immune system activity and lowering markers of chronic inflammation. This helps prevent inflammation-related health issues, such as arthritis and heart disease. By giving the body regular breaks from food, fasting encourages healing and reduces stress on the system.
Who Should Avoid Intermittent Fasting?
Mostly, people try intermittent fasting for weight loss, while others use this method to improve their overall health by managing a chronic condition like diabetes, heart disease, and inflammation. But intermittent fasting is not for everyone. Some people should steer clear of trying intermittent fasting:
- Children below 18 years.
- Women who are pregnant or breastfeeding.
- A person who is diabetic or has low blood sugar issues.
- People who have a history of eating disorders.
- A person who is underweight or under medical treatment.
How To Get Started With Intermittent Fasting?
- Choose a fasting method (like 14:10 or 16:8).
- Set your eating and fasting hours- many people eat between 12 p.m. and 8 p.m., skipping breakfast but enjoying lunch, dinner, and snacks. Others prefer 9 a.m. to 5 p.m. for a full breakfast, lunch, and early dinner or snack. Choose what fits your lifestyle best.
- Start with shorter fasts and ease in.
- Eat balanced, nutritious meals during your eating window.
- Stay hydrated, water, herbal tea, or black coffee are great choices.
- Use reminders or timers to start and stop eating.
- Listen to your body and adjust as needed.
- Stay consistent for long-term results.
A Simple Day On 16/8 Intermittent Fasting
Here’s how a typical day might look:
- 8:00 AM- Black coffee or green tea.
- 12:00 PM (Breakfast)- Grilled chicken salad with olive oil & quinoa.
- 3:00 PM (Snack)- Greek yoghurt with berries & almonds.
- 7:30 PM (Dinner)-Baked salmon, roasted veggies, sweet potato.
- 8:00 PM- Begin fasting again.
Takeaway: Why Is Intermittent Fasting Worth Trying?
Intermittent fasting has many health benefits. It helps you lose weight, enhance your energy levels, and elevate your metabolism, and that is also without the need for strict dieting. Many people find it more sustainable than traditional meal plans. Beyond weight loss, it helps in improving heart health and brain function. With its flexible approach, intermittent fasting is a practical and effective way to enhance your physical as well as mental health.
Frequently Asked Questions
1. What is the best intermittent fasting rule?
The best intermittent fasting method is that which suits your lifestyle and health goals. But usually, the most common rule that most people follow is the 16/8 method because of its simplicity.
2. How is 16/8 different from 14/10?
The main difference between 16/8 and 14/10 intermittent fasting is the time period. In the 16/8 method, you fast for 16 hours and eat within an 8-hour window. Usually, in this method, breakfast is skipped.
On the other hand, the 14/10 method involves fasting for 14 hours and eating within a 10-hour window, for a more relaxed fasting period. This is more suitable for beginners.
3. Which intermittent fasting is effective in weight loss?
The 16/8 method is very effective in weight loss as it limits your eating time, and your body gets more time to burn more fat.
4. What is the science behind intermittent fasting?
Intermittent fasting works by lowering insulin levels, prompting your body to burn stored fat for energy. It also boosts fat-burning hormones and triggers autophagy, a process that cleans out damaged cells. This combination leads to weight loss, improved health, and better overall well-being.
5. Does fasting impact men and women in a different manner?
Yes, fasting can impact men and women differently due to hormonal differences. Men tend to experience more consistent benefits with intermittent fasting, such as improved fat loss and metabolism, since their hormone levels remain stable.
Women, on the other hand, may be more sensitive to fasting, especially in the long term, as it can affect hormones like oestrogen and cortisol, potentially disrupting menstrual cycles or fertility. It’s important for women to approach fasting carefully and consider individual factors like age and health.
