Despite eating small and frequent meals and a strict workout, Mac was disappointed to see his weight machine needle struck at the same weight from past 6 months. However, his buddy Roberto has successfully achieved his nearby target weight in a closer period of time. Mac was more disappointed to see his buddy good result rather than his inability to achieve target. This made to dig him about Roberto diet plan and here he learnt a different food pattern Intermittent Fasting (IF).
In recent years, the term Intermittent Fasting has taken a strong place under the umbrella of various diet regimen. Though the concept is old and existed in our ancient history as well but, the present genre sough this as another variant of diet pattern and named the term Intermittent Fasting. This is more of a voluntary dieting pattern wherein you eat food and get the calories during a specific window of the day.
Ways to follow the IF
IF has been followed as a spiritual practice from the time immortal. We have enough examples of our saints and spiritual leaders who have been following a specific eating pattern and maintaining the good body metabolism.
16:8 Fast – divide 24 hrs into 16:8 wherein, 16 hrs is the rest time / Fasting time (consider 9 pm to 1 pm) and the rest of hours from 1 pm to 9 pm will be your meal time. Further divide 8 hrs into 3 – 4 small meals, preferably a balanced meal full of proteins, Carbs, Fibres and vitamins and of course Water.
5:2 Fast – Another weight loss wonder pattern, where you eat for five days and rest for 2 days. Rest applies for starving rather. Low to
Moderate calories is recommended for dieters. Avoid fasting on two consecutive days, better to break your week. This will curb tiredness.
Extending Fasting regimen (24 hrs/ 36 hrs)
24 hrs fast is are like a “warrior style diet “ that lasts from Breakfast to next day breakfast or, Lunch to lunch and so on.
A 36-hour fast means that you fast one entire day. Example- if you finish dinner on day 1 at 8 pm and you
would skip all meals on day 2, and not eat again until breakfast at 8 am on day 3. So that is a total of 36 hours of fasting.
Possible side effects
Constipation, headache, dizziness, muscle cramps are the common complaints people come up with at the initial stage. Later, the symptoms subside as the body clock eventually, adopt this very pattern. Maintaining your hydration with water and herbal teas is important.
Strictly NO NO DIet FOR
Risk of Re-feeding syndrome in extending fasting
Re-feeding refers to the time period immediately after an extended fast when you are just starting to eat again. This is a fatal shift of
water and electrolyte. So, break your fast properly. Avoid heavy / oily meals immediately on the day of first meal.
When you are on a strict workout, plan throughout under certified Nutritionist/ Trainer
True that just mimicking our ancestor’s Paleolithic diet will leave us puzzled. If you’ve also heard the buzz about IF and wondered if it would work for you as well, a conversation with your Nutrition expert is a smart move to start.
By Smriti Jha