How to Start Intermittent Fasting: A Beginner's Guide

How to do Intermittent Fasting:

There are several popular ways to do intermittent fasting, varying from how much you can eat and fast. They are:

• 16/8 Method: This type of intermittent fasting involves fasting for 16 hours and eating during the 8-hour window. For instance, you might eat from noon to 8 pm.
• 5:2 Diet: In this approach, you eat normally for five days of the week and restrict calorie intake to about 500-600 calories on two non-consecutive days.
• Alternate-Day Fasting: This method alternates between days of regular eating and days where you either fast completely or consume a very limited number of calories (around 400-500 calories).
• One Meal A Day: This method involves a full 20 hours of fasting and consuming one large meal in the 4-hour eating window.
• Eat-Stop-Eat: This method involves a full 24-hour fast once or twice a week. For instance, you start fasting from today's dinner till the next day's dinner.

Health Benefits of Intermittent Fasting

Intermittent fasting is associated with numerous health benefits:

• Weight Loss: In this approach, you eat normally for five days of the week and restrict calorie intake to about 500-600 calories on two non-consecutive days.
• Improved Metabolic Health: Intermittent fasting can enhance your insulin sensitivity, reduce blood sugar levels, and lower your cholesterol labels - contributing to better heart health and reducing your risk of cardiovascular diseases.
• Cellular Repair and Autophagy: During fasting, the liver cleanses the system by initiating autophagy, a process where damaged cells are recycled and detoxified, triggered by hormonal signals from the brain.

Tips for effective Intermittent Fasting:

1. Eating in Limits during the Eating Window:

   After a long fast, diving into large amounts of food and eating extra calories is common.

   But eating more will make the fasting less effective. Over-eating can leave you sluggish instead of being energized.

   Instead of eating a big plate of roti or rice, try including yogurt with fruits, nuts, paneer, or eggs that will be softer on your stomach. You won’t need to snack after these foods.

2. Include Enough Protein:

   Protein is an essential building block. It is crucial for building and repairing tissues, supporting a healthy immune system, and providing energy throughout the day.

   When you fast, you need sustained energy to fast for longer hours, not feel energy loss, and avoid eating impulsively.

   If you feel hungry soon after eating, your protein intake may be low. Include protein in every meal to control cravings soon after eating.

   Try these high-protein Indian recipes for a healthier you.

3. Managing Stress:

   Sometimes, fasting requires mental strength to remain hungry for a longer time.

   Doctors have explained that our body produces a hormone called cortisol during stress and hunger, making you crave sugar for quick energy.

   Whenever you feel hungry and crave sugar, it might be stress-induced. Short changes like taking a short walk or five deep breaths can help.

4. Getting Enough Sleep:

   Poor sleeping schedule strips your energy away and makes fasting harder.

   When you don’t sleep enough, your cortisol levels can rise and make you crave sugar foods.

   Try getting enough sleep to help regulate appetite and support healthier food choices in the eating window. These Yoga poses can help.

5. Abundant Hydration:

   Drinking enough water can help curb your appetite, as the brain often confuses thirst for hunger, reducing unnecessary snacking during fasting periods.

   You should also consume water before meals to promote fullness which may help you intake fewer calories.

   Although water needs vary based on body proportions, an average adult needs at least 3.5 liters of water daily.