Fasting, especially intermittently, has been practised for thousands of years for either religious or health reasons. It has now emerged as one of the most preferred methods of weight loss. However, not many people know that intermittent fasting is actually an umbrella term used to describe various time-bound and periodic fasting methods.
Bengaluru-based nutritionist Anupama Menon says that intermittent fasting is essentially a form of time-restricted eating, where individuals fast periodically during the day. Multiple studies have shown that apart from weight loss, intermittent fasting has positive effects on your overall health.
Pitchiah Kasinathan, clinical dietician, Fortis Malar Hospital, Chennai, explains that intermittent fasting can be effective for weight loss, but it should be combined with regular physical activity and sufficient hours of sleep.
Types of intermittent fasting
1. Time-restricted fasting
According to Kasinathan, this is the most prevalent and widely used fasting method, in which people fast for 16 hours and have an 8-hour eating window. Some also use a variation of this method, whereby they fast for 14 hours and eat their meals across the remaining 10 hours.
According to Sharvari Umesh Gude, senior dietician and nutritionist, Manipal Hospitals, Goa, individuals following the time-restricted fasting method often follow a 9 am to 5 pm eating window, and fast for the remaining hours. This method of intermittent fasting is ideal for those who eat their dinner early, adds Gude.
2. Weekly fasting (5:2 fasting)
In this form of fasting, one can carry on with their regular diet plan on all five weekdays. But on the last two days of the week, they restrict their calorie intake to ensure they don’t go overboard.
Nutritionist Gude explains, “Individuals can eat normally for five consecutive days and restrict their calorie intake to 500-600 calories per day on the remaining days of the week”.
3. 24-hour fasting
A 24-hour fast is typically observed in certain religious practices, where individuals abstain from food and drink from breakfast to breakfast or lunch to lunch, explains Kasinathan. He advises that this method can be followed two to three times a month and should not be exceeded.
He also emphasises that hydration is important while fasting. It is recommended that people consume non-caloric liquids such as water, coconut water or buttermilk while avoiding sugary drinks.
4. Alternate day fasting
In this method, individuals follow a low-calorie diet of around 500–800 calories every other day, says Kasinathan. This method can be followed 3–4 times a week, he adds. Low-calorie, protein-rich foods are recommended on fasting days.
Even on days when one is not fasting, individuals should be mindful of what they eat, says Kasinathan. They should consume healthy food, preferably a low-fat high-fibre diet, with enough water or low-sugar beverages such as coconut water or buttermilk.w
5. One meal a day (OMAD)
Menon explains, “In this method, the fasting period consists of about 22 hours, and people typically consume one large meal during the day.” It is advisable to consult your dietician before opting for this dietary regimen.
6. Multiple meal intermittent fasting
Menon explains, “This fasting involves having meals twice a day for around 55 minutes each, with a fasting period in between”. For example, your first meal could be around noon and your second one at 8 pm. She adds this approach involves dividing your day into two eating periods.
7. Customised fasting approaches
Menon highlights that some individuals adopt customised intermittent fasting methods tailored to their specific preferences and body requirements. These variations could include combinations of different fasting methods, she adds.
Is intermittent fasting good for people with diabetes?
Kasinathan says, intermittent fasting is not recommended for individuals with diabetes, as it can lead to hypoglycemia. However, some studies have shown the positive effects of insulin sensitivity and its role in regulating blood sugar levels.
A new study published in Endocrine Society’s The Journal of Clinical Endocrinology & Metabolism shows that patients achieved complete diabetes remission after an intermittent fasting diet intervention, with the HbA1C (average blood sugar) level of less than 6.5 per cent at least one year after stopping diabetes medication.
The researchers undertook a three-month intermittent fasting diet intervention with 36 adults with diabetes and discovered that over 90 per cent of participants, including those taking blood sugar-lowering medicines and insulin, reduced their diabetes medication intake following intermittent fasting. 55 per cent of these persons achieved diabetes remission, stopped taking diabetes medication, and kept it up for at least a year.
Who should avoid intermittent fasting?
“Intermittent fasting must be followed as per the dietician’s recommendations”, says Kasinathan. Intermittent fasting can offer various benefits. However, experts suggest there are certain limitations and conditions that should be considered before starting.
He adds that those following any kind of intermittent fasting should feel comfortable while being aware of signs such as headaches or weakness.
Menon recommends that any type of intermittent fasting should be done in a well-guided manner, with expert supervision. She adds, any type of fasting is not just intended towards weight loss but should be done without compromising the health.
♦ Pregnant and breastfeeding women
Intermittent fasting is not suitable during pregnancy and breastfeeding due to the increased nutritional demands during these periods, says Kasinathan.
♦ Those below 18 years of age
It is advisable for people below 18 to not do intermittent fasting, says Gude. She adds that fasting may lead to a deficiency in vital nutrients that can impede development.
♦ Individuals on medication
According to experts, those on medications should consult their doctors before starting intermittent fasting or adopting any dietary regimen.
Kasinathan cautions that people with chronic disorders and those taking regular medications should avoid intermittent fasting due to potential complications.
Takeaways
Intermittent fasting can help you lose extra pounds along with other potential benefits. However, it is important to consult with a nutritionist or a dietitian before you start any fasting regimen, especially if you have any chronic health issues.
