This nutritionist's 10-step plan will help you lose weight with intermittent fasting

Intermittent fasting (IF) has gained significant popularity in the weight loss community, and for good reason. While traditional diets focus on the importance of what to eat, intermittent fasting emphasizes when to eat. This eating pattern alternates between periods of fasting and non-fasting, enabling the body to burn fat more efficiently and promoting cellular repair. It is not just a trend; it is a scientifically-backed approach to lifestyle change that can result in increased energy, improved digestion, and enhanced mental clarity.

Intermittent fasting requires discipline, planning, and consistency. Numerous social media videos explain the process in simple steps.

Delhi-based nutrition and wellness expert Dr Raima Sharma explains to Moneycontrol, “When done right, intermittent fasting not only assists in weight loss but also resets metabolism, balances hormones and increases longevity.”

Also read | Benefits of intermittent fasting beats calorie cutting for weight loss, study reveals

How to do Intermittent Fasting: 10 actionable steps

• Understand your fasting type

Choose a fasting method that aligns with your lifestyle, such as the 16:8 approach (fast for 16 hours and eat within an eight-hour window) or the 5:2 method (eat normally for five days and consume very few calories for two days).

• Start gradually

Ease into fasting by starting with shorter fasting windows, like 12 hours, before gradually increasing to longer periods.

• Stay hydrated

Prevent dehydration and reduce hunger by drinking water, herbal tea, or black coffee during fasting.

Also read | Effects of intermittent fasting on the body, what to watch out for

• Prioritise balanced meals

During eating periods, include a portion of protein, healthy fats, whole grains, and vegetables to ensure nutrition and satiety.

• Avoid processed foods

Steer clear of sugar, refined carbohydrates, and junk foods that can disrupt blood sugar levels and hinder the fasting response.

• Get enough sleep

Good sleep supports metabolism and helps manage hunger hormones during fasting.

• Listen to your body

If you feel dizzy or extremely fatigued, adjust your fasting schedule. Fasting should enhance your health, not impair it.

• Incorporate light exercise

Complement fasting with light exercises like yoga, walking, or strength training to aid in fat burning.

• Stay consistent

Consistency is crucial. Maintain your fasting schedule for at least two weeks to see visible results.

• Track your progress and adjust

Monitor yourself to identify patterns in your weight loss journey. Adjust your eating window or meal choices for long-term success.

FAQs on Benefits of Intermittent Fasting

1. What are the primary benefits of intermittent fasting?

Intermittent fasting promotes efficient fat burning and cellular repair, resulting in weight loss, increased energy, improved digestion, and enhanced mental clarity.

2. How does intermittent fasting support weight loss?

By alternating periods of fasting and non-fasting, intermittent fasting helps the body burn fat more effectively and reset metabolism.

3. Can intermittent fasting improve hormonal balance?

Yes, intermittent fasting can balance hormones, leading to better overall health and potentially increasing longevity.

4. Is there a recommended way to start intermittent fasting?

Begin with shorter fasting periods, like 12 hours, and gradually increase to longer fasting windows to ease into the practice.

5. What should I eat during non-fasting periods?

Prioritise balanced meals with protein, healthy fats, whole grains, and vegetables, while avoiding processed foods and refined carbohydrates.

Disclaimer: This article provides generic information regarding health and fitness advice. It should not be considered a substitute for professional medical advice. Always consult a specialist for specific health diagnoses.