Fast Forward Your Way To Good Health
Fasting is a practice of restraining or reducing consumption of food, drink, or both, for a specific period of time. Normally, we all fast for about 8 hours or so, while sleeping every night. Fasting has been an inherent part of cultural, spiritual and religious practices since the rise of civilization. Indians, too are well-versed with the art of fasting as almost all communities follow this holistic practice at some or the other time during the year.
Besides spiritual reasons, many of us look at fasting periods(religious) as opportunities to lose weight and feel lighter. But get caught in the vicious cycle of "fasting & feasting" and the kind of "detox" we are looking for never happens.
Food trends appear and vanish as quickly as fashion trends. The way not all fashion may suit you, the same is with food. Not all trending diets will be in your best interest. And then there are "classics" - perennially smart choices that always work, be it fashion or food, even if we forget about them for a while until they make a comeback. INTERMITTENT FASTING(IF) is one such classic turned into a furor nowadays.
While an expanding cumulation of research points towards intermittent fasting offering relief from myriad health ailments, much of the evidence is far from conclusive and a lot needs to be studied about the impact of IF on human bodies over the long run.
People who follow periodic fasting say it can help with everything from allergies to weight loss. Are they right? Here, the Good, the Bad, and the Hungry on fasting to feel better.
Benefits Of Intermittent Fasting
"Fasting is like spring cleaning for your body.".- Jentezen Franklin
It may not be wrong to say that a perfect way to fast is the primal way. Processed food didn't exist so metabolic dysfunction wasn't an issue; "exercise" was either intense & brief or low level & drawn out; stress levels were relatively lower as compared to today's times and the food pattern comprised of eating 1 or 2 large meals after hunting and gathering plant food. Of course, we cannot go back to those times, so we should manage with what we have today. Fasting should include abstinence from industrial foods, some exercise and an attempt to lower stress levels by meditating and chanting to rejuvenate the vitality or "prana". It should also be practiced on a spiritual level; so, besides just limiting food intake, do things that make you happy and avoid things that crush your soul. If practiced the right way, IF can help overcome a chronic health issues, brain fog, resistant weight plateau and even prolonged inflammation and aches.
HOW TO practice : IF means to increase the window of not eating foods and decrease the window of consumption of foods. In brief, it means a longer gap between your dinner meal and the first meal the following day. Between the two meals you have each day, you can freely enjoy unsweetened, clear liquids - like water, herbal tea, and broth (bone or vegetable).
Research suggests that the beneficial metabolic changes attributed to fasting start at around 12 hours, though the benefits compound the longer you go. 16 hours seems to be the sweet spot for optimal benefits - but that can be reached gradually, or one can stay at 12 to 13 hours. Your body still benefits, and you will very likely notice big shifts in how you look & feel over time. Because the fasting window includes sleep time, it makes IF significantly easier to follow.
DON'Ts of IF : It is imperative to get rid of all excess sugar, grains, legumes and sources of transfat as all these struggle with satiety, metabolic functions and insulin signaling. If overweight, try and reduce carbohydrates to some extent. It is the body fat that acts as fuel during fasting. So, Intermittent fasting can accelerate the fat-loss process, but remember, it can only COMPLEMENT an ALREADY-STRONG EATING PLAN that is sound on nutrition.
It is avoidable for pregnant and lactating women as they need more nutrition around the clock. Also, one should consider other aspects - mental, physical and emotional. IF is a stressor, so it may backfire if you are already stressed . IF may not be the best option for people, specially women who are fatigued with low adrenal or thyroid function. People struggling with or recovering from eating disorders must also avoid IF as it may act as a trigger towards resuming old unhealthy eating patterns.
While this is not for everyone, it's advisable to be prudent and listen to your body to discover how you feel eating this way. If you try it for at 4-6 weeks, you may find your metabolism waking up from hibernation and helping you shed some extra weight you've been struggling with, sharper mental clarity & focus, more vibrant energy, a deeper & more refreshing sleep pattern, and a lighter, brighter, and younger YOU. If you feel great, you can continue daily, few days each week, or you can intermittent fast - well - intermittently, for a little metabolic, mood, and brain boost now and then!
So, you actually don't have to wait for the religious fasts that happen twice a year, where the "vrat thalis" with a truckload of calories leave you heavier instead of being lighter. Instead you may practice the other kind, INTERMITTENT FASTING anytime…anyday….even on a vacation…… It's never too late to start!
