EAT.STOP.EAT- A CYCLE THAT CAN HELP YOU LOOSE-WEIGHT: INTERMITTENT FASTING

I clearly remember the first time I heard about the concept of Intermittent Fasting. We were a bunch of colleagues heading out for a team lunch. Two people out of them started coordinating among themselves the time of their last meal. “I had my dinner at 8, it’s almost 2 pm which is like 18 hours. I can have my meal.” said one. “I guess so! I don’t think I should be eating right now. I am not at all hungry.” replied another.  

Being the food enthusiast, I am, I barged in trying to figure out who on earth is saying no to eating out and why these people have their stomach tied up to a watch? “Oh! we are on intermittent fasting.” replied the first guy.  Looking at the confused look on my face he added, “Intermittent Fasting is an eating cycle where you include periodical fasting of 12 to 36 hours and this way of eating has proved to be an effective science in effective weight-management.” No wonder! This guy who is above 40 looks like a 29-year-old.

How does Intermittent Fasting help your body?

• Keeping your digestive system at rest increases your metabolism, regulating digestion and healthy bowel function.
• Intermittent fasting allows the body to use fat stored in your body as a primary source of energy instead of sugar making it easier for you to manage and lose weight effectively.
• After periods of fasting, insulin becomes more effective in telling the cells to take up glucose from blood further improving insulin sensitivity.
• Fasting improves eating patterns, especially for binge eaters and lets your body experience real hunger.
• Fasting boosts the production of Brain-derived neurotrophic factor. A protein also referred to as BDNF that activates brain stem cells to convert new neurons and promotes neural health.
• BDNF protein not only increases the cognitive power of your brain but is also responsible for preventing disorders like Alzheimer’s and Parkinson’s disease.
• Fasting promotes the detoxification of the body further helping you get better skin and improved energy levels.

Is there some science behind Intermittent Fasting? 

• The insulin levels of your body drop significantly which facilitates fat burning. 
• Human growth hormone blood levels may increase 5 times facilitating fat loss and muscle gain. 
• In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%. 
• One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes.
• The levels of Human Growth Hormone increase double folds fastening the process of fat loss and muscle gain. 
• Autophagy (the process where cells digest and remove old dysfunctional protein) initiates cellular repair. 
• These changes in hormone levels, cell function, and gene expression are responsible for the health benefits of intermittent fasting.

What does the eating cycle look like?

• The 18:6 cycle is simple and safe. 
• Choose a 6hour window where you wish to limit your food intake to that time. 
• For beginners, the 18-hour cycle is best if they eat their dinner by 7:30-8:00 pm and start their fast. This way most of the hours of your fast will be spent sleeping and the next meal you eat will be around lunch hours 1:30 pm-2:00 pm.
• Many may opt to eat their breakfast around 10:00 am, eat their lunch followed by a light snack before their fast begins. 
• opt for nutrient-rich foods like vegetables, whole grains, healthy fats, sources of protein and fruits. 
• Calorie-free beverages like water, black coffee, and herbal teas might help you control your appetite 
• To reap the best results, avoid carbohydrates and sugar intake. 

Disclaimer: The tips and suggestions mentioned in the article have been written for general awareness and should not be considered as professional medical advice. We strongly recommend you consult your doctor or an expert before starting any fitness regime, diet changes, or lifestyle choices that affect your physical or emotional health.