Oct 23, 2018
There is so much confusion around something as simple as fasting. So this guide is for beginners who want to venture into the world of intermittent fasting. As I have mentioned before, the goal of any good weight-loss diet should be to keep the body’s insulin levels low. The current science shows a move away from fad diets that advocate multiple meals a day, towards eating only 2 or 1 meal a day. This is called intermittent fasting.
So, what is Intermittent Fasting?
In today’s life the big learning is that we are constantly eating! Fasting is simply a pause from eating. Fasting is not starving yourself. Fasting is not depriving yourself. It is a “pause”.
There are many many fasting protocols, but we are only going to focus on the 12 to 16 hour fasts. This is the least intimidating form of fasting. There is a “fasting window” and an “eating window”.
During the “eating window” eat as much food as you are hungry for. Do not eat less than you normally would. The idea is not to lower the number of calories you are consuming. Eating less food will put you in a starvation mode.
During the “fasting window” the following are okay to consume:
How to break a fast?
Remember that while you are fasting the body is busy repairing itself. The digestive system is sensitive. So do not break a fast with spicy and heavy food. Do not jump into the “eating window” with a huge meal! Don’t have something sugary or a fruit juice. The sudden rush of sugar may make you feel dizzy.
I like breaking my fast with either a clear soup or some eggs. The body is very responsive to nutrients at this point so feed it well.
When should you fast?
Typically you will end up missing a breakfast or a dinner. Some people enjoy a nice heavy breakfast and prefer to start fasting from the late afternoon onward. Other like to have dinner and skip breakfast.
I normally finish eating by 8 pm and will break my fast at noon the next day. This is what I have found works best for me. The beauty of intermittent fasting is that it is flexible to your needs. So feel free to play around with the timings until you find the 8-hour window that works best for you. As long as you fast for the desired number of hours at a stretch, consistently, you’re on the right track.
Lastly, it is okay if you have a late night once in a while and eat past your eating window. Just get back on track and begin eating at your normal time the next day 🙂
Intermittent fasting is a beautiful way to learn restraint. Our life should not revolve around food, but we must enjoy everything we eat without becoming a slave to it.
Ashdin Doctor was LIVE in conversation with us about Intermittent Fasting. Watch the interview here.