While the entire world is busy consuming small and frequent meals in order to lose weight, some individuals are busy with intermittent fasting and still losing good weight. Want to know more? Please read on to understand what is Intermittent fasting and how it can help you shed some weight.
What? These days, you are having just 2 meals a day? You are skipping breakfast? You are fasting for 16 hours till you have your next meal, and you are claiming that you have gained muscle mass even though you have reduced your training hours drastically? And you are saying that you have become leaner, stronger, and more energetic? Are you crazy? Are you kidding me? No, you are not crazy! No, you are not kidding me! I know what you are doing and I am going to let all my readers know what this eating pattern is referred to, how it works, and how one can benefit from it.
This pattern of eating is called intermittent fasting and it refers to a way of meal planning that allows you to get the maximum benefits out of your meals. When you undergo intermittent fasting, you don’t need to change what you eat, but you need to change when you eat.
Intermittent fasting opposes the general belief that supports the idea of having 6 small meals in a day. People undergoing intermittent fasting may have 2 big meals in a day without having to cut down on calorie intake or going on a crazy diet. Intermittent fasting has been found to be a great way to retain lean muscle mass and lose body fat. This is mainly due to the simplistic nature that allows you to actually practice it with just a little bit of behavior change. And I’m sure, most of you would find it easy to arrange for 2 meals a day rather than taking on the responsibility to plan 6 low-calorie yet highly nutritious meals daily.
We need to understand what happens when the body remains in the fed state and the fasting state in order to understand how intermittent fasting works.
While most people undergo intermittent fasting to lose body fat, intermittent fasting provides other benefits as well:
Intermittent fasting makes your life simpler as you do not need to worry about making breakfast. You can just drink a glass of lemon water and kickstart your day. By not having to worry about the morning meal, you feel less stressed and you can save your time and energy to do other things.
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Yes, that’s true. Intermittent fasting can make you live longer. Scientific research has proved that calorie restriction is a way of lengthening life-span. When your body enters into the starving mode, it tries to find ways to lengthen your life. In research conducted in 1945, it was found that intermittent fasting extended the life in mice. In recent research, alternate day intermittent fasting was found to lengthen lifespan.
Several studies have been conducted to understand the link between cancer and fasting. Early reports suggest that fasting has a positive effect on cancer patients. A study was conducted with 10 cancer patients and it was found that the harmful effects of chemotherapy could be reduced through fasting before undergoing treatment. This study is further supported by another study which suggested that alternate day fasting before chemotherapy could increase the cure rates and decrease the risk of deaths. Many studies on fasting and disease have found that fasting not only reduces the risk of cancer, but it reduces the risk of cardiovascular disease as well.
Intermittent fasting is easier than dieting. Most dieters fail to achieve their objectives as “diets” are associated with strict regimens and foods that do not appeal much to taste buds. So in the long run, most people are bound to come back to their normal dietary plan which may reverse their weight loss effects. So we see that most diets are difficult to implement due to the behavioral change that dieters need to undergo. This is where intermittent fasting seems to be an easy-to-implement task for people who find diet control very difficult.
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In a study conducted with obese adults, it was found that the subjects were able to adapt more quickly to intermittent fasting and were able to lose weight faster.
Most diets seem to be easy to implement initially, but they turn up to be something different later. On the other side, intermittent fasting seems to be very difficult to implement initially. But once you start following it, you feel relaxed. It might seem to be a terrible idea to go without food for several hours. But once you start doing it, you won’t feel much of a trouble.
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Try out the Leangains Model. This model is characterized by a 16-hour fast which is followed by an 8-hour eating period. This pattern was developed by Martin Berkhan. It does not require you to start the 8-hour eating period at any particular time of the day. For example, you can start at 8:00 am and stop at 4:00 pm. Or you may start at 2 pm and continue till 10 pm. Try out whatever suits you the most and matches with the meal timings of your family. It is really easy to get into the habit of intermittent fasting as you learn to avoid eating at certain times.
Here is a complete sample menu of an Indian version of Intermittent Fasting Diet Plan for Weight Loss
However, there is one disadvantage that may make you re-think. When you cut meals, you may find it very difficult to meet your calorie requirements. And you may find it very hard to train yourself to eat bigger meals on a daily basis. You may end up losing too much weight which may be good or bad depending on your goals. Choose wisely.
I have observed among my Indian clients that a lot of women, especially the homemakers unknowingly follow a 2 meal pattern through the day. If you are one of them and wondering why you aren’t losing weight, Its time to change your routine. Come out of this intermittent fasting and you will see the difference. While those on a frequent meal routine can benefit if they change to intermittent fasting. Please seek advice from an expert before you plan out your weight loss regime.
This post was Last Updated on April 23, 2019
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Hi. What is Dr Dixit's diet Plan? Is it same as IF or different than that. I am on small portion meal diet since last 20 days with one day detox. It has helped me a little. I am a thyroid patient. My doctor suggested me to go for Dixit Diet looking at my busy schedule. I had tried keto diet long back. That too had helped me to shed some 2 kgs in a week. My issue of putting on weight started after I stopped taking Herbalife that I was consuming for almost 6 years.
Hi Dr. Hina,
yes by dr. dixit's diet they mean the IF diet only. any meal replacement shake is not a good choice for weight loss, it all comes back sooner or later... hence you are facing the issue. you can try the THIS - https://www.dietburrp.com/indian-version-of-intermittent-fasting-diet-plan-for-weight-loss/ Dont forget to check the video here , it is self explainatory.
Hi mam,i am start to follow your fasting plan,but m having stomach alcer problem..what can i do for 16 hour window..to avoid any further problems..please suggest mam..thank you.
Hi Vive , intermittent fastig is not suitable in cases of ulcers , gastric reflux , acidity . Please choose other balanced diet instead of this one.
Thanks mam for your reply. I lost my post pregnancy weight two years back with your version of GM diet. I have seen many videos on IF, Veeramchineni and keto and tried all of the mentioned.
But at times don't follow healthy meal hence put on weight. So trying IF from dietburp. It's really nice to see a busy dietician reply to your queries without asking anything in return.
Thanks so much for all your help
Hi Deepa ,
Thank you so much for your kind words . The appreciation and positivity that we get in return from the readers is much fulfilling. :)
i am glad ,i can play some role in your health journey , thats all that matters :) Have a great day ahead !
Hello mam, good day!!!
Thanks for the informative article and the video abt IF. Iam following IF 16:8, if I go for a one hour walk at 6pm that's what I can do in my current life style, will it show fast results. Here the office hours starts by 7 am. It's only by 6pm I can go out. Although I reduced one kg but jus confused. Can you please adv
Hii payal madam
Fasting window me zym jate hai kiya ye sahi hai
Kitne months tak IF karna sahi hoga
Plz ans madam
fasting window me 12th se 16th hour me ager aap gym jaate he to fat loss jada hota hhe ... so its good .. follow it for 1 month and see how it benefits you , then decide.
Hi Deepa , whatever time you are freee, is the best time to workout . dont worry about it . only make sure you work out in the right manner .
Hi
I am doing IF from last 2 & half months.
Today I have gone for blood donation (regular blood donor in every 3 months)
my hemoglobin was showing 10.5.
Fasting window is from 1pm to 7am in the morning
Pls clarify below points:-
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
3) I have lost 7 kgs in 2 & half months - is it normal
4) I have lost approximately 3 inch to my tummy is it normal
5) my face is looking dull as compare to previously.
Please suggest I am doing intermittent fasting in a correct way or not.
Your quick revert is highly appreciated
Thanks in advance.
Hi Aditya ,
Firstly , 16 hours of fasting window is enough , you are doing 18 hours , its a little harsh ...
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
- Dont take beetroot on empty stomach , it causes gas to most individuals. You need to mix 1 pomegranate , 1 bbeet and 1 apple every day and have this as a salad / fruit bowl anytime in your eating window. Also check this - https://www.dietburrp.com/indian-diet-to-increase-haemoglobin-levels-in-blood-foods-to-increase-hb-levels/
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
- Green tea is ok , but milk and sugar tea gives calories , and hence the fast breaks. please stop that . you can take black tea with a sweetner .
3) I have lost 7 kgs in 2 & half months – is it normal
- yes thats a good weight loss.
4) I have lost approximately 3 inch to my tummy is it normal
- Ofcourse .
5) my face is looking dull as compare to previously.
- That is due to excessive fasting and may be the choice of food. if you give a complete diet recall of what food you eat in eati ng window, i might be able to help . Also mention your current weight and height and age
Hi
I am doing IF from last 2 & half months.
Today I have gone for blood donation (regular blood donor in every 3 months)
my hemoglobin was showing 10.5.
Fasting window is from 1pm to 7am in the morning
Pls clarify below points:-
1) Can I take beet juice in empty stomach to increase hemoglobin. Currently I am taking lemon with Lukewarm water after 40 min I will go for breakfast.
2) During fasting window I am taking 1 cup green tea (9pm) and 1 cup milk tea with little sugar (7pm)
3) I have lost 7 kgs in 2 & half months - is it normal
4) I have lost approximately 3 inch to my tummy is it normal
Please suggest I am doing intermittent fasting in a correct way or not.
Your quick revert is highly appreciated
Thanks
Hi,
Am planning to start IF with 9am to 5pm window,
am a vegetarian . how many calories of protien , carb and fat i shoud add in my diet.
can you please suggest me a meal plan .how can i fit the 1200 cals meal plan suggested by you in this IF? please suggest
Hi Veena , our next article is a sample of Indian diet plan for Intermittent fasting. please stay tune , and you will get all the needed info in this .
Hi payal this is sneha I am following intermittent fasting but hardly I lose only 2 to 3 kg in one month. My weight now 60 kg. I want to reduce 4 kg more by the end of March. Is this possible?? my problem is if I start exercising my weight is fluctuate sometime it decrease or sometime it's increase. If I go on low calorie diet I feel like hungry all day. I have food carvings. How to stop food carving.
https://www.dietburrp.com/how-to-stop-food-cravings/ check this . since when re you following intermittent fasting ? if i ts been more than a month then its time to change your diet plan for further weight loss.
Hi,
Am Shahwar, I was reading your articles and U must tell you that you are superb and very sorted dietician.
I want to tart that intermittent diet plan, just wanna know what kind of diet plan should I follow, because am a biggener.
Pls help me in this.
Thanks
Shahwar
Hi Shahwar ,
I cant thank you enough for your kind words . This really helps me and motivates me in many ways. Coming to your diet , i need to know more details like your age , current weight , height , workout pattern etc ... based on all this i can calculate your calorie requirement and accordingly help you by suggesting a suitable diet plan . I will also recommend that you read this article once , a lot of your ideas about how to start m how much to do and what to do will be cleared after reading this . -- https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi Payal I am 62kgs and 5.4”
I have been on a Keto diet for 3months now took a break in between and started again this week with intermittent fasting (bullet cofee).. but my weight doesn’t seem to move at all..
Can you suggest
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..