We often hear of the word ‘fasting’, but what does it really mean? By definition, fasting means ‘to eat sparingly or abstain from eating certain foods’. In intermittent fasting you allow yourself to eat only during a specified window of time each day while abstaining during the rest.
All forms of intermittent fasting involve eating a normal diet, preferably one that is rich in protein, and fibre, and low in carbohydrates and fats. During the period of fasting you are allowed to consume non-energy rich liquids, such as water, flavoured/infused waters, green tea etc. Milk, tender coconut water, fruit juices, etc. are prohibited, as they provide glucose and energy when they are broken down by the body. It is also important to note that during this time you should avoid consuming processed, packaged and fried foods, as they can have pro-inflammatory agents, which could derail the benefits that you attain from the periods of fasting.
Some of the benefits of intermittent fasting are as follows:
- Weight loss: Intermittent fasting has been seen to cause weight loss, as there is a restriction on the amount of calories being eaten. When coupled with a high-protein and high-fibre diet, it promotes fat to be broken down to release energy for bodily functions.
- Thinking and memory: Some studies say that it promotes memory, and possibly thinking and concentration in human beings.
- Heart health: Intermittent fasting has been shown to lower blood pressure levels, and improve overall heart health, possibly lowering the risk for cardiovascular diseases, and heart attacks.
- Physical performance: This type of fasting has been shown to promote fat loss, without causing any muscle damage. When coupled with regular/daily exercise, it can promote muscle building. This also promotes tissue health, and could be beneficial for people planning for surgery.
- Diabetes and obesity: People who are at risk of diabetes, or/and obesity, have been seen to improve their health with intermittent fasting; as it promotes weight loss, and fat breakdown to produce energy. It could also help with problems like sleep apnea and certain types of cancers that are commonly associated with obesity.
That being said, Intermittent fasting is not for everyone. It is contraindicated or discouraged for:
- Growing children and adolescents below 18 years
- Pregnant and lactating mothers, as it could impact foetal growth, and milk production and supply.Diabetic patients, with uncontrolled blood glucose values, as it could cause further derangement of these values.
- People with a history of eating disorders like anorexia nervosa, bulimia nervosa, etc, as it could further encourage these eating disorders.
- People suffering from severe gastritis, hyper acidity, GERD, etc, as this could worsen the condition and increase the discomfort felt, as a result of these conditions.
Intermittent fasting is the latest talk of the town, and is generally touted as an ‘easy’ diet that can be followed, resulting in weight loss, and other health benefits. However, it is not for everyone; some people who have tried out and follow intermittent fasting have complaints of nausea, hunger, anxiety, headaches and migraines, insomnia, etc. but most of them say that these complaints are transient and can be treated and managed with proper hydration.
Like any other major dietary or lifestyle change that you are about to embark upon, it is always best to consult a nutritionist or dietitian before starting something new. They can analyse your current diet and health status to determine whether this kind of dietary pattern or change will suit you or end up causing you more harm or discomfort.
