To Fast or Not!
By Dr Shalini Mukherji
Intermittent fasting is the ancient secret of health. Fasting differs from Starvation in one crucial way…control! In fasting, food is available but you choose not to eat.
So, how does intermittent fasting work? It allows the body to burn off excess fat which is merely stored energy. Life is about balance…Yin/Yang…Eating/Fasting. Insulin is the key anabolic hormone involved in storage of food energy. Our body exists in 2 states… The Fed (insulin high) state and the Fasted (insulin low) state. If eating and fasting are balanced there is no net weight gain.
Fasting the right way and under guided supervision can carry huge benefits! Weight and body fat loss, reversal of type 2 diabetes, increased energy, improved fat burning, reduced inflammation, lowered blood cholesterol are some benefits, to name a few.
Different Types of Fasting:
• Time between dinner and breakfast – 10 hours
• 16:8 hrs – with 8 hour eating window
• 20:4 hrs – with 4 hour eating window
• 24 hrs fasting
• 5:2 Fast – The Fast Diet with 5 regular eating days with your required calorie intake and 2 fasting days with 500 calorie intake
Who should NOT fast!
Underweight (BMI <18.5)
Pregnant and Breast feeding
Fasting Under Supervision
If you have Diabetes Mellitus or are on prescription drugs.
Can I exercise during fasting?
Yes! Your system will burn fat for energy.
Possible side effects of fasting
Headache, Constipation, Dizziness, Heartburn, Muscle cramps.
Tips during Fasting
Drink enough water! Keep yourself busy…taking your mind off food at meal times is a good way to get through the day without giving in to cravings. Consult a proper Nutrition Expert for nutrient dense foods between the fasting periods for optimum results, customised to your body requirement.
Eat right and Eat healthy!