Lifestyle Revolution - Intermittent Fasting

 

INTRODUCTION:

Intermittent fasting is an dietary eating pattern focusing on when to eat rather than what to eat which specify the periods between eating and fasting. This can be termed as voluntary fasting also along with a way to manage weight and prevent — or even reverse.

 

In between meals should contain adequate proteins, carbohydrates and fats necessary to maintain health status.  

Common methods: Most popular methods followed can be summarized as:

·       16/8 method: Fasting for 16 hours and eating during an 8-hour window. 

·       Time-restricted feeding: Eating during a specific time window each day, for example, 12 hours or less. 

Both methods have the same goal in which the body enters a fasted state where it can burn fat for fuel, reduce insulin levels, and trigger cellular repair.

 

Brief History of Fasting

Fasting has been part of human culture for millennia—whether for religious, spiritual, or survival reasons. As in older times, our ancestors didn't eat around the clock but followed a specific rhythm in which food was consumed twice a day with 8-12 hours of fasting. This natural rhythm helped condition the body for cycles of eating and rest.

This ancestral fasting pattern mimics modern intermittent fasting which encourages the body to reset, recharge, and even repair itself. It's less about restriction and more about rhythm.

Benefits of intermittent fasting:

• Promote weight loss and reduce body fat
• Improve insulin sensitivity and blood sugar control
• Lower cholesterol and blood pressure
• Boost brain function and reduce the risk of neurodegenerative diseases
• Activate autophagy, the body’s natural cell-cleaning process
• Thinking and memory. Intermittent fasting boosts working memory and verbal memory in adult humans.
• Heart health. Intermittent fasting improves blood pressure and resting heart rates.
• Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass.
• Type 2 diabetes and obesity. Intermittent fasting has prevented obesity and helped in maintaining blood sugar levels.

 

Scientific reasons of intermittent fasting:

1.      Metabolic Switching

As per scientific status, when human body goes hours without food, it exhausts its sugar stores and starts burning fat which is termed as metabolic switching.

Metabolic switching is a term in which body uses fat and its derivates (Ketones) instead of glucose which is primary fuel. This shift happens during fasting, exercise, and dietary changes, and is crucial for various physiological processes and health benefits such as:

• Glucose vs. Fat as Fuel
• Weight loss
•  Reduced inflammation
• Improved insulin sensitivity
• More stable energy
• Impaired Metabolic

2. Sustainable and Flexible

In intermittent fasting, there’s no list of forbidden foods—just a focus on timing. This makes it easier to stick with long term, which is critical for real results.

3. Mental Clarity and Energy

During intermittent fasting, our body is less engaged in digestion of food during fasting hours. This makes our body alert, brain feels sharper and loose weight.

How to start Intermittent Fasting:

Dos and Don’ts of Intermittent Fasting

✅ DO: Start Slow : Begin with a 12:12 eating/fasting schedule.

❌ DON’T: Binge When the Fast Ends : Break the fast with nutrient-dense meals—lean protein, healthy fats, complex carbs, and lots of fiber.

✅ DO: Stay Hydrated : Always stay hydrated with plenty of water and avoid more tea / coffee.

❌ DON’T: Ignore Your Body

If you are feeling fatigue, irritability or dizziness, the fasting process should be paused.

✅ DO: Maintain Balanced Nutrition

During eating windows, nourish your body. Fasting doesn’t work well if you’re under-eating essential nutrients.

❌ DON’T: Think Fasting Is a Magic Fix

Intermittent fasting is not magic. For best results, pair with good sleep, movement, stress management, and a whole-foods diet for best results.

 

Who Should Avoid Intermittent Fasting?

• Pregnant or breastfeeding women
• People with a history of eating disorders
• Individuals with diabetes or blood sugar concerns
• Those on medications requiring regular meals

 

How to get best from Intermittent Fasting:

• Pick a method that suits your lifestyle. If you’re not a morning eater, 16:8 might be perfect.

·       Be consistent. Start slowly and give your body to adjust—give it at least a few weeks.

• Stay busy during fasting periods. Hunger is often boredom in disguise.
• Track your progress
• Listen to your body

 

Research is in progress to establish that fasting could play a key role in cancer treatment by fostering conditions that limit cancer cells' adaptability, survival, and growth. Fasting could increase the effectiveness of cancer treatments and limit adverse events.