Intermittent fasting (IF) has become a hot topic in the health and wellness world. But with all the buzz, it’s easy to get overwhelmed by conflicting information. Is it just a fad, or can it truly be a sustainable approach to weight management and overall well-being?

The truth is, IF isn’t a “diet” in the traditional sense. It’s an eating pattern that cycles between periods of eating and fasting. There’s no one-size-fits-all approach, and the “right” way to do IF depends on your individual goals and lifestyle.

The benefits of fasting have been showcased by religious practices, ayurveda and modern science as well but it has to be practiced the right way.

Here, we’ll debunk some common myths and guide you through some effective methods for incorporating IF into your routine:

Myth #1: Intermittent fasting means starving yourself.

Absolutely not! IF focuses on when you eat, not necessarily how much. You’ll still consume enough calories to nourish your body during your eating window. But you should not be overeating or undereating , but still focus on quality of nutrient intake , portion sizes, the right food combinations and timings 

Myth #2: It’s all about restricting calories.

While calorie intake plays a role, IF offers potential benefits beyond just weight loss. Studies suggest it may improve insulin sensitivity, reduce inflammation, and even boost cognitive function. 

So, how do you get started?

Here are two popular IF methods:

• 16/8 Method: This involves restricting your eating window to 8 hours each day and fasting for the remaining 16 hours. Most people hop on to this method and struggle with their gut health, energy levels and social life management. So it’s important to make the transition slowly and even a start of 12/12 will work, keeping the right and early dinner time and corresponding sleep time, and this one especially has worked better for most of my clients and is sustainable also.
  
  
• 5:2 Method: This approach involves eating normally for 5 days of the week and restricting calories (around 500-600) on 2 non-consecutive days. This gets a strict one and requires focus and discipline so here also one can start with one day out of 7 days to begin with and the lower calorie intake can be from nutritious dense meals so a proper guided planning is required.
  
  

Remember:

• Listen to your body: Start slowly and adjust the fasting window according to your hunger cues and energy levels.
• Stay hydrated: Water is essential during fasting periods to support digestion and basic body functioning.
• Focus on quality: When you do eat, prioritize nutrient-rich whole foods to ensure your body gets the right balance of macros and micros required.
• Consult a healthcare professional: IF might not be suitable for everyone, especially those with certain medical conditions. Hence its crucial not to hop on to any generic advice or trend shown online.

Intermittent fasting can be a powerful tool for weight management and overall health. By understanding the principles and choosing a method that suits your lifestyle, you can embark on a sustainable approach to a healthier you.