Intermittent fasting for weight loss: Dos and don'ts you should know for maximum benefits

Benefits of intermittent fasting: One of the key draws of intermittent fasting is its effectiveness in burning fat without necessitating drastic changes in diet. This flexibility allows you to eat normally while still experiencing fat loss

In the list of dietary trends, intermittent fasting is considered the most effective method for weight loss and overall health improvement. Recently, researchers from the Arizona College of Osteopathic Medicine at Midwestern University in Downers Grove, IL, presented a new study at the annual meeting of the American Physiology Summit in Long Beach, CA. They highlighted how intermittent fasting could potentially safeguard the gastrointestinal system, particularly the small intestine, as we age.

In recent years, intermittent fasting has gained popularity among individuals seeking not just weight loss, but also improved health. This eating pattern involves cycling between periods of eating and fasting, with various methods such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window) being commonly practiced.

Benefits of intermittent fasting

Numerous benefits have been attributed to intermittent fasting, making it a subject of interest for both researchers and health enthusiasts alike.

Boosts metabolism: By restricting eating to specific windows of time, typically 8 hours or less, intermittent fasting tricks the metabolism into continuously burning fat instead of relying on glucose for energy, says Mumbai-based dietician Manasi Parekh, who practises under the brand Let’s talk health.

Aids weight loss: One of the key draws of intermittent fasting is its effectiveness in burning fat without necessitating drastic changes in diet. This flexibility allows individuals to eat normally while still experiencing fat loss.

Balances hormones: Intermittent fasting has shown promise in addressing hormonal imbalances and metabolic syndrome. It can potentially reduce the risk of developing Type 2 diabetes and heart disease.

Improves insulin sensitivity: Studies indicate that intermittent fasting can enhance insulin sensitivity by up to 30 percent in individuals with Type 2 diabetes. This means the body can utilise glucose more efficiently, aiding in energy levels and blood sugar control.

Improves cognitive abilities: Beyond physical health, intermittent fasting has been linked to mental clarity, improved brain function, memory recall, and concentration levels. These benefits are crucial for tasks such as studying or working efficiently.

Utilises calories more effectively: When fasting, the body utilises the calories consumed during eating hours. This aids in weight loss and helps maintain insulin levels.

Dos of intermittent fasting

To make the most of intermittent fasting, it's important to follow certain guidelines:

• Maintain a healthy eating plan: Adopt a balanced eating plan rich in fruits, vegetables, lean proteins, and whole grains during eating hours, says Parekh.
• Limit sugary beverages: Cut down on sugar-sweetened beverages like soda and juice.
• Include fibrous foods in your diet: Ensure your diet includes plenty of fibrous foods to aid digestion and keep you feeling full.

Avoid these pitfalls to maximise the benefits of intermittent fasting:

• Avoid excessive calorie changes: Do not increase or decrease calorie intake drastically. Your body needs the right amount of calories to function optimally.
• Prevent binge eating: Resist the urge to binge eat during eating hours, as this can lead to consuming excess calories.
• Moderate physical activity: While it's important to exercise, avoid over-exhaustion. Balance your daily activities and workouts to prevent excessive strain on your body.