Abstinence at intervals

The internet has been waxing eloquent about Intermittent Fasting in the past couple of years. Its touted benefits not only include weight loss but also improve metabolism, lowering risk of type 2  diabetes, increase longevity, to name some. This method of fasting has multiple variants and one could choose any method, which appeals to them. Is this too good to be true and is it advisable? Nutrition  experts give their take...

TYPES OF INTERMITTENT FASTING

The 16/8 method
Also Leangains protocol, here, one has to restrict his/her daily eating to an eight-hour window, thereby fasting for 16 hours. One can have water during the 16-hour fasting period. Women can fast for 14-15 hours.

The 5:2 Diet
This method involves eating normally for five days a week, and on the two non-consecutive fasting days, restrict your calorie intake to around 500.

Eat Stop Eat
Here, one has to fast for 24 hours, once or twice a week. Eating is not allowed but one can consume calorie-free beverages.

Alternate Day Fasting 
There are variations to this type of fasting. Fasting every alternate day seems extreme, so some people restrict their calorie-intake to around 500 a day.

The Warrior Diet
Here, one fasts for 20 hours during the day and eats one big meal at night. The trick is to eat wisely rather than going beserk during the four-hour eating window. During the 20-hour fasting period, one can have a few servings of raw fruit or veggies or fresh juice.

Spontaneous Meal Skipping
Those who find it difficult to adhere to a structured plan can opt for this one. This method is simple — skip meals whenever one can, for example, if one isn’t feeling hungry or is busy to cook and eat.

What is it?

“Intermittent Fasting is basically a change in eating pattern, it is a cycle which involves eating and fasting in patterns. There are many methods like 16-hour fasting or fasting for 24 hours twice per week, etc. This kind of pattern dates back to ancient times, when either food was not available all the time or due to religious reasons. Recently, it has become a trend in the West,” informs Pallavi Srivastava, fitness nutritionist, proprietor - Q-Slim Fitness Studio.

Is it a key to weight loss?

Nutritionist Karishma Chawla of Eat Rite 24x7 says that fasting is basically an element of spirituality wherein you fast for austerity and attain will power. It clearly doesn’t aid any fat loss plan and does not help to prevent a plateau. Eating breakfast within one hour of waking is imperative as it helps to kickstart the metabolism thus, maintaining a lean body fitness and prevents binge eating in the latter part of the day, also keeping cravings in check. The body is in a catabolic state at night. Therefore, it is a must to eat within the first hour in order to prevent further catabolism aka muscle breakdown.

Loopholes

After following a balanced diet pattern for long, if the weight plateaus for a long time, then a diet like this may work for a small time frame, but it does not beat the balanced way of eating. Eating lesser food will lead to lesser consumption of calories and as per certain studies, Intermittent Fasting can lead to lowering the insulin hormone and increasing the growth hormone. This in turn will release the hormone Norepinephrine, which helps to burn fat, says Srivastava adding, “But since this diet does not restrict the food to be eaten — the person might eat much more calories than needed in the periods of eating. This kind of fasting can be done for a very short period of time that too under the supervision of an expert. Studies show that it can help with weight loss, may protect against type 2 diabetes, may reduce bad cholesterol and triglyceride, but these studies have not been proven.”

Side-effects

“Not eating for too long can leave the body in an acidic state, hence it’s not advisable for anyone with acidity issues. Remember, an acidic body is an easy prey to diseases. Uncontrolled acidity can also lead to migraines, again another check for people prone to such headaches. Fasting can also lead a diabetic to a hypoglycemic state (low blood sugar levels), hence not a wise thing to do,” warns Chawla.

Intermittent Fasting is not balanced to provide complete nutrition to the body and will not suit everybody. This kind of fasting definitely affects the hormones to create an imbalance in them. Some women have been affected by amenorrhea, periods stopping, people suffering from any eating disorders should not try this, says Srivastava adding that due to the lack of glucose supplied to the brain during fasting and due to hunger pangs, one’s productivity can go down and it can become difficult to concentrate. Another side-effect of Intermittent Fasting is feeling weak. If one is pregnant or trying to conceive then one should not attempt this diet. One must speak to his/her doctor, nutritionist or dietitian to know if it will suit him/her.