Achieving your health goals with intermittent fasting can be easier with the right planning. Taking the dietary preferences of Indians into consideration, you may have to make note of a few imperative factors to obtain the best results. If you do it in the right way, intermittent fasting can help you lose weight, reduce the risks of many chronic diseases, improve metabolic health, and even manage food cravings in a more structured pattern. It does not matter what your needs are, this content will help you plan your fasting routine in the right way and obtain the best results.

How Intermittent Fasting Works?

During intermittent fasting, you should make a window and eat at a certain time of the day. This approach will also help you to avoid mindless snacking or eating during irregular periods of the day. There are different methods that you can choose for this fasting program. Some of them are:

16:8 Method

This is one of the most popular fasting methods. Here, you will fast for 16 hours of the day and keep an 8 hour window for eating. In this method, you will spend maximum time asleep, which makes it easy for you and the body to process. In this method, you will have to end your dinner by 8 pm and the next meal you consume will be lunch. During the fasting hours, you should drink plenty of water and keep your body hydrated. 

14:10 Method

In this method, you will be practicing fasting for 14 hours and will get a 10 hour window to eat. The other rules remain the same. You should drink plenty of fluids and keep your body hydrated.

5:2 Method

In this method, you will have to restrict your calorie intake to 400-500kcal or you may have to completely fast for 2 continuous days and continue with your regular routine for the other 5 days. This method may not be suitable for all and can be achieved only by people who eat food to fuel their bodies. If not done in the right way, this process may interfere with your thyroid functions and metabolism. 

Alternate Day Method

This method involves fasting every alternative day. Here, you will have to eat every alternative day and fast the following day. Although this method has become quite popular, you may have to take the assistance of an expert, especially if you have any health issues. Unless you want to gradually make this method your lifestyle, this might not be an ideal option. 

Intermitted Fasting Health Benefits

Weight Loss with Intermittent Fasting

Intermittent fasting is about limiting your food intake hours. This will help you to naturally reduce the calorie intake and help you to create a caloric deficit diet pattern which is important for weight loss. During the fasting state, your body will start using the stored fat for energy production, which in turn helps you to burn fat more effectively and lose weight. 

Improved Metabolic Health

Fasting can also improve your metabolic health. It reduces insulin resistance and lowers the blood sugar levels in your body. This in turn decreases the risk of type 2 diabetes as well as other metabolic disorders. 

Reduced Inflammation

Another amazing benefit of intermittent fasting is that it can reduce inflammation in the body. Inflammation is linked to many chronic diseases like heart disease, neurodegenerative diseases, and certain types of cancer. A well-planned intermittent diet plan encourages the consumption of nutrient-dense, anti-inflammatory foods during your fasting window. 

Enhanced Brain Functions

Intermittent fasting also promotes the production of BDNF (brain-derived neurotrophic factor), a protein that is important for congestive functions and brain health. On the other hand, intermittent fasting is also shown to improve memory, attention, as well as the focus of the individual while protecting against conditions like Alzheimer’s. 

Additional Tips for Intermittent Fasting

Apart from choosing the right fasting window and following it promptly, there are also other important things you should consider while making this shift in your lifestyle. Some of them are:

Staying Hydrated during Intermittent Fasting

First and foremost, it is important to keep your body hydrated throughout the method. Drink plenty of water before, during, and after the fasting.

Exercising During the Eating Window

If you are a person who workouts regularly, it is important to schedule your workouts during the eating period to maximize the energy and recovery. 

Listening to your Body

If you are feeling unwell or lightheaded after you start intermittent fasting, it is important to take a break and then adjust your routine. 

Start Slow

If you are new to fasting or exercise, it is important for you to gradually build the intensity to avoid fatigue.

Finding the Right Snacks for Intermittent Fasting

Apart from the diet, it is also important to make sure that you are choosing the right snacks for your intermittent fasting window. Make sure you are munching on nutritious and low calorie snacks. If you are looking for such options, you can find some of the best provided by Healthy Master. In fact, there are some diet specific snacks in the store, which can be highly beneficial when you are looking for a specific type of snacks. From baked chips to energy bars and dry fruits, you will come across a wide range of options to choose from.

Conclusion

If you plan it in the right way, intermittent fasting can be a versatile and effective approach for reaching your health goals and lifestyle. This fasting process can be tailored to fit your dietary preferences and lifestyle needs. It does not matter whether you are looking for an option to lose weight, adopt a healthier eating pattern, improve your metabolism, or simply adopt a flexible solution, you can easily achieve your desired results with intermittent fasting. However, it is important to consider the above mentioned factors and approach this diet plan in the right way.