What is intermittent fasting?

Intermittent fasting is a pattern of eating. This is generally a cycle between eating and fasting periods. in this, a person eats a meal at a time and then undergoes fasting. It does not focus on what to eat, but when to eat. The time schedule is the main deal of this fasting process, and it affects your body accordingly.

There are many popular methods of Intermittent Fasting:

16:8 – Here you fast for 16 hours, eat during an 8-hour window.

5:2 – In this process, one eats normally for 5 days but then limits calories to 500–600 for 2 days.

Eat-Stop-Eat – Here, a person undergoes fasting for 24 hours once or twice a week.

OMAD – OMAD stands for One Meal a Day. In this, one eats one meal each day and fasts for the rest.

Benefits of Intermittent Fasting

• Intermittent Fasting helps in weight loss. It does so by reducing the overall calorie intake. It makes the body use stored fat for energy.
• It can improve insulin sensitivity. this helps to improve overall blood sugar control.
• Fasting may reduce inflammation, and lower inflammation supports overall health.
• It also improves the function of the heart. It may lower blood pressure, cholesterol, and blood sugar.
• Fasting supports brain health and boosts memory. it also protects and improves the function of brain cells. Some studies show that fasting may increase lifespan.
• It may also support cell repair and remove waste from the body.

Common Risks and Who Should Avoid Them

• Fasting is not safe for pregnant or breastfeeding women because they need regular nutrition.
• At first, fasting may cause fatigue, headaches, or low energy. This is common in the beginning as the body is adjusting to these changes. As your body starts adjusting, these problems leave.
• People with eating disorders should not fast. It may worsen their condition.
• Anyone with chronic health problems must talk to a doctor before fasting.

Tips for Getting Started Intermittent Fasting Safely

• Start patiently without rushing the process. Begin with a 12:12 method. Here you go for 12 hours fasting, then 12 hours eating. Thenyou can shift to 16:8 after a few days.
• Staying hydrated is key in the whole process. You must make sure to drink enough water all day, herbal teas, or black coffee during fasting hours.
• After the completion of fasting, make sure to eat healthy meals. This way, your body will replenish its energy. Fresh fruits, vegetables, and lean proteins are great for breaking the fast.
• Avoid junk food as much as you can. They do not have any benefits, they produce unhealthy effects. Listen to your body. If you feel weak, dizzy, or too tired, don’t ignore the sign. You should stop and eat. Your body’s signals matter.

Foods to Eat During the Eating Window

• Focus on nutritious foods. Whole grains, vegetables, fruits, protein, and healthy fats are the best sources of nutrition.
• Avoid processed foods and fried snacks. These can harm your health, even during the eating window.
• Avoid sugar or sugary treats as well. These foods are not healthy to consume during IF.

Role of a Dietitian in Intermittent Fasting Plans

With all these tips available online or from a friend, it might get overwhelming for you to choose. you cannot plan in the right way without having the proper knowledge about intermittent fasting. And moreover, everyone’s body is different and reacts differently. So, what works for one might not work for others. this is when you need professional advice from an experienced dietitian.

• A dietitian helps you fast the right way by understanding your body type. They provide personalized diet plans as per your health requirements. Personalized plans work better than general ones.
• A dietitian in Mumbai can guide with effective strategies. They will design a program based on your routine, health needs, and goals. This will make sure that your diet aligns with your goals and lifestyle.
• IF is not the same for everyone. People with PCOS, diabetes, or thyroid issues need expert advice. A dietitian can suggest the right method and meals.
• A dietitian helps to make the entire process easy, so that you can enjoy it without feeling stressed. this way, you can enjoy your favorite foods while managing your health.

Conclusion

Intermittent fasting has many health benefits. Many people are struggling with weight management and lifestyle diseases. Intermittent fasting helps with weight loss and better health. However, it’s not for everyone. Some people may face side effects. so, it is not advisable to practice intermittent fasting without understanding your health conditions. It is safe to always talk to a professional before starting. A trained dietitian in Mumbai can help you get the best results—safely and effectively.