Eat Smart, and eat it all

Strike a balance between gratification and denial to stay fit.

NT Features

Imagine: You can gobble whatever you want — cheesy burgers, gooey desserts, and anything that reeks of high calories. And yet you could lose weight. Yes, that’s possible —even outside of fantasy. And it’s called intermittent fasting.

Intermittent fasting, the new health rage, is about you guessed it right, eating intermittently — alternating eating windows with fasting spells. Aficionados swear it can not only help with weight loss, but also boost metabolic health. And there are those who go as far as to say that it can extend your lifespan.

Whatever its purported benefits there are those who claim results and nutritionists who endorse it. So let’s find out what this new dieting trend is.

Chandan, a cloud engineer, had a weight issue, which compounded during the lockdown. Being a man who knew his preferences and routine, he did not want to go for vigorous workouts. And the regular low fat, high protein routine was something his comfort eating bouts (when keeping long hours in front of the comp) could not accommodate. He needed an innovative way that suited his temperament and lifestyle. What is called having your cake and eating it too.

Nirvana did arrive. And quite spiritually indeed. Chandan had been observing his friend fasting in Ramzaan and losing weight. He was also privy to the binge feasting that followed after the breaking of the fast. Even after gorging on all those delicacies his friend lost weight! Chandan was not only envious but interested. He took to the internet and found out that there was a thing called intermittent fasting that echoed this pattern. And since he had seen the results first hand, he knew he had hit on to the solution he desired.

Intermittent fasting involves an eating window and a fasting window. The hoursbased variation has both 16:8 and 10:14, that is you fast for 16 or ten hours, and can eat what you like in the remaining eight or 14 hours. This method is also known as the Leangains protocol and was popularised by fitness expert Martin Berkhan.

The other variation is the 5:2 variant, where you eat five days of the week regularly and restrict your calorie intake to 500–600 for two days of the week. This diet is also called the Fast Diet and was populari sed by British journalist Michael Mosley.

Besides weight issues, Chandan was also suffering from gastritis. “I did my research and chose to follow the 16:8 intermittent fasting. In addition to restriction on duration of intake, I also made changes to the kind of food I ate,” says Chandan. Though not very fond of greens, he added salads to his meal plan.

Six months later, he was jubilant to lose four kilograms and see absolutely no sign of gastritis. “I recommend intermittent fasting not just for weight loss, but also to feel healthy and energetic,” says Chandan.

Well, Chandan is not alone. Ameen, a gym enthusiast, took the journey to shed some extra kilos and fit into the jersey his sister had gifted him a few months ago. For someone who starts his day hitting the gym, to not be able to do so during the lockdown was a nightmare. He started running once lockdown was partially lifted, but somehow, the piled up pounds would not go. So he decided to give intermittent fasting a try. He would fast consecutively on weekdays and keep the cheat meals for Sunday to enjoy the mouth-watering dishes his mother cooked. “My mom loves cooking and is an amazing cook. To stay away from the Hyderabadi delicacies she serves is impossible,” says Ameen. He adds that on his fasting days he strictly avoids oily food.

So what do the experts have to say for this new fad? Kirti Y, a certified holistic nutritionist, says that intermittent fasting will show results if one chooses to eat consciously. “It is not just about fasting but also about the intake during the eating window. It is vital to have a light meal when you break your fast, and continue the routine of exercise to make fasting effective,” says she.

The nutritionist says that it is quite unhealthy to embark on the journey of dieting without doing your research. “Preparation is the key to prevent the body from assuming that it is about to starve, and in turn store up fat. Fasting does not mean starving and then eating to the max. The idea is to give your body a break from digesting complex food,” explains Kriti.

Kirti says that listening to your body is important and to follow a diet because you want to, and only when your body is ready for it. “I’d recommend intermittent fasting to get rid of the toxins and heal from the inside. Besides, everyone’s body type is unique, and everyone will get similar results,” she says.

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