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Intermittent Fasting

Probably the most under-appreciated tool in the weight loss arsenal.


We have entered an age where we are eating and drinking from the time we wake up to just before we go to sleep. And our bodies were not designed for that.

The average person eats for 15 hours each day. That simply does not give the metabolic system of the body with enough down time (time to rest).


Our modern lifestyle now involves frequent snacking and meals throughout the day, but our bodies were not biologically designed for this constant caloric intake. Our ancestors, hunter-gatherers, experienced periods of feast and famine and this evolutionary history has shaped our physiology to adapt to periods of food scarcity. But in the world we live in today, there is an abundance of food!


This is where the concept of Intermittent Fasting or Time Restricted Eating comes in. And it is a great tool for fat loss, longevity and overall health.



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What is Intermittent Fasting

Intermittent Fasting (IF) is a dietary approach that cycles between periods of eating and fasting. It focuses more on when you eat rather than what you eat. IF is rooted in the idea that the human body is adapted to periods of feast and famine, reflecting our ancestral eating patterns.


Fasting is not just about weight loss, its about giving your body a chance to clean up and repair itself. By not eating you are letting your body focus on repairing and recharging, helping you feel healthier and more energized in the long run.


What does Intermittent Fasting do?

  • IF is great for weight loss and improved energy levels;

  • IF also enhances metabolic health, regulates blood glucose and makes you insulin sensitive;

  • Mental clarity and improved focus;

  • Cellular repair and regeneration (Autophagy)



Intermittent Fasting Protocols


16/8 Method

  • During this fast, individuals fast for 16 hours each day, leaving an 8-hour eating window.

  • Finish your evening meal by 8 p.m., skip breakfast the next day, and eat again around noon.


20/4 Method or Warrior Diet

  • This approach involves fasting for 20 hours and eating during a 4-hour window in the evening.

  • Focuses on one large meal a day, usually at night.


One Meal A Day (OMAD) Diet

  • This version of intermittent fasting involves consuming all your calories in one meal.

  • For example, you might not eat from dinner one day until dinner the next day.


36 Hour Fast

  • A 36-hour fast involves abstaining from all food for 36 consecutive hours, typically consuming only water, black coffee, or unsweetened tea.

  • For example, on day 1, you have your last meal at 7 p.m., on day 2, you fast entire day, and you break your fast on the morning of day 3.

  • This version of IF also called upvaas is often practiced by people from my Jain community.


Start with one that aligns with your lifestyle and gradually adapt.



Intermittent Fasting Progression


Stage 1

Go back to the basics and eat three meals per day, but avoid snacking in between meals or after dinner. Eat your meals in a 12 hour window. E.g.: First meal at 8 a.m. and last meal at 8 p.m.


Stage 2

Shorten the eating window. E.g.: First meal at 10 a.m. and last meal at 8 p.m.


Stage 3

16/8 Method. Eat your meals within an 8 hour window. E.g.: First meal at 12 p.m. and last meal at 8 p.m.


Stage 4

20/4 Method. Eat your meals within a 4 hour window. E.g. Lunch at 12 p.m. and an early supper at 4 p.m.


Stage 5

24-Hour Fast (OMAD). Eat one meal in the day. E.g. You might not eat from dinner one day until dinner the next day. You could also choose to do this from lunch to lunch, or breakfast to breakfast. Do what makes the most sense for your lifestyle!


Stage 6

36-Hour Fast. E.g. On day 1, you have your last meal at 7 p.m., on day 2, you fast entire day, and you break your fast on the morning of day 3. This is a 36-hour fast, and is far more powerful than the 24 hour fast because it takes advantage of the two sleeping periods where the fasting is ‘free’.


Start with shorter fasting periods (e.g., 12/12) and gradually increase to longer ones. Allow your body to adapt to burning fat for energy instead of glucose.



Tips for Effective Intermittent Fasting

  1. Water is essential to maintain energy and flush toxins. You can also consume black coffee or tea (no sugar or milk), herbal teas and electrolyte-enhanced water if fasting for extended periods.

  2. You will get hungry when fasting. Drink some hot tea or coffee and the hunger will slowly fade as your body starts burning your own stored sugar.

  3. Focus on nutrient-dense foods to maximize energy and health during your eating window. Prioritize protein such as tofu, lentils and beans, add healthy fats such as olive oil and avocado, eat plenty of fruits and vegetables and go easy on the carbs.

  4. Avoid Overeating: resist the urge to binge when breaking a fast; this negates the benefits.

  5. Being consistent in fasting and eating windows helps your body adapt.

  6. Time Your Workouts: Light workouts (e.g., yoga or walking) can be done during fasting. For intense exercise, time your eating window around your workout for better performance.

  7. Adequate rest and sleep supports fasting by reducing stress hormones and hunger signals.

  8. Listen to your body and stop fasting if you feel dizzy, excessively fatigued, or unwell.

  9. After we eat, it take 3-4 hours for our metabolic machinery to shut down. So avoid eating 3 hours before bedtime.


While it's important to listen to your body's hunger and fullness cues, incorporating periods of fasting or reduced calorie intake can offer numerous health benefits.

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