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To fast or not to fast
Experts share tips on the benefits of intermittent fasting and how to integrate the diet into your lifestyle
What do actors Dwayne ‘The Rock’ Johnson, Hugh Jackman, Ben Affleck, and singer Beyoncé have in common? Well, besides being international celebrities and extremely fit, all of these people fastidiously follow a diet that involves intermittent fasting. While this diet has its share of detractors, the internet is full of success stories and health experts, too, advocate its benefits. However, experts advise that it should be practised under the supervision and followed with utmost care.
WHAT IS INTERMITTENT FASTING?
Following a schedule that involves eating food for a limited period, say six to eight hours, and then increasing the time frame to 12-24 hours, is known as intermittent fasting. Dr Amit Shobhavat, a consulting physician, says that intermittent fasting does not dictate much about what one must eat, but focusses more on when one eats. There are several types of intermittent fasting methods, all of which divide the day or week into eating and fasting periods.
Dr Rohan Sequeira, a consultant physician, cardiovascular diabetologist and obesity consultant, shares that intermittent fasting is a concept Indians are aware of. “This new buzzword that has taken the fitness industry by
storm is something we all have grown up around. Our mothers on Karwa Chauth, or our Muslim friends during the month of Ramzan — whatever the occasion, we’ve seen it in all forms. The first thing I’d like to clarify is that intermittent fasting is not a starvation diet or a form of restriction on your calories. It is simply an alternation in the eating pattern.”
HEALTH BENEFITS
Dr Sequeira points out that studies and patient follow-ups prove that intermittent fasting can have surprising effects on the body.
The diet does wonders for your waistline, improves the insulin sensitivity, and many studies have shown that it reduces chances of cancer. It is also said to improve heart and brain health and also has antiageing effects on the body.
Dr Sequeira says, “Intermittent fasting involves two phases — the ‘fasting’ and ‘feasting’ phases, where all your daily calories are consumed in the stipulated feasting period. That’s followed by the fasting period, during which one is allowed to consume only water, tea, coffee or green tea (without sugar and milk). The fasting durations may vary from 12,16,18 and 24 hours, the remainder of which is the feasting window. Most people choose to skip breakfast, as it automatically creates a 12-15 hour fasting period.”
PRECAUTIONS TO BE CONSIDERED
Intermittent fasting can be a great tool, but proper consultation and guidance from a physician or nutritionist will ensure you get the desired results without side effects.
Dr Shobhavat says, “One must make sure that they are fit to fast, as not everyone can take up fasting. Individuals with a clean bill of health should also seek advice from their healthcare provider before fasting.”
It’s also important to prepare yourself and your surroundings before you commit to fasting. Dr Aarati Pillai, a consultant nutritionist, says that fasting can have its own set of side effects for every individual, which makes it vital that you listen to your body and look out for signs of weakness, dizziness and palpitations. It is also essential to stay well hydrated while fasting.”
WHAT NOT TO DO
One must avoid gorging on a big meal before a fast. Instead, it is suggested to have a complete meal that includes protein, healthy fats and vegetables. This gives the body lots of slowburning nutrition through the fasting period.
Planning a time frame that alternates your eating pattern is a must