I started Intermittent Fasting (IF) in 2022 and have shared my experience in this blog. There are many questions regarding IF because of insufficient conclusive studies. This is part 1 of the blog where I have gathered the most frequently asked questions around IF.
Disclaimer: Please note that this is an observational blog and not a medically accurate article. Please consult your doctor before you decide to do IF.
I have added reference articles for all the questions that need further reading based on your interests and requirements.
- What happens during Intermittent Fasting?
IF facilitates fat burning through a process called ketosis. Ketosis is a phase where the body exhausts its energy source (glucose) and uses the stored fat for functioning. Normally, ketosis begins after 12 or 13 hours of fasting. Hence, as a general recommendation, a 14-hour IF helps your body to burn the stored fat.
Reference: https://www.health.harvard.edu/heart-health/time-to-try-intermittent-fasting
- Can women do Intermittent Fasting?
Recent news has revealed that experts do not advise women to engage in prolonged Intermittent Fasting. It may increase glucose control, affect hormonal health, and may even increase cortisol level, etc., resulting in a compromise on menstrual and reproductive health of women. There are other studies too which state that fasting aids in treating hyperandrogenism in women with PCOS. In both cases, there aren’t enough studies to conclude which one is actually accurate. Also, in most of the studies, the duration is about 12-weeks or 15-weeks and not for a longer duration.
As a woman, I have been constantly doing Intermittent Fasting since 2022 and the maximum fasting window that I have reached is 20 hours. Considering my body’s reaction and my lifestyle, I work well with a decent 14 or 15 hours of fasting and this has blended well with my routine.
Hence, my experience with Intermittent Fasting has been a good one and I feel it is okay for women to opt for a consistent Intermittent Fasting with 14:10 or 16:8 ratio. Personally. I feel the former to be more lifestyle friendly.
References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182756/ https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/weight-loss-4-dangers-of-intermittent-fasting-for-women-and-what-they-can-do/articleshow/94295703.cms
- How can I start with Intermittent Fasting?
Based on my body’s relationship with fasting, I figured 14:10 is a good start. It went on till 16:8 and after a year I went back to 14:10. In conclusion, if your body is okay with fasting, you can start at 14:10. If you are not sure of how your body might react or are not used to fasting, start with 12:12, which is fairly easy (have dinner at 8pm and fast till 8am the next day). Always listen to your body for signs to ensure a safer fasting experience.
References: https://youtube.com/playlist?list=PL4FmOjB-KQB_opQnh8PZQuQTWd482l1xa&si=Xsjdg09Z5eI6ubT3 https://fitshit.in/category/intermittent-fasting
- There are several types of Intermittent Fasting. Which one should I do?
To know the most common types of Intermittent Fasting, click here.
To know which type of IF suits you, listen to your body and it can give you the accurate answer.
My two cents about the options to choose: If you’re looking for a faster way to lose fat, you can choose any of the options mentioned above that work for you. However, extreme fasting options may give you faster results, but they may not promise longevity. If you want a sustainable option, go for time-restricted eating where you restrict for a basic 12 or 14 hours of fasting. This is sustainable, long-lasting, and you won’t feel socially deprived at events.
References: https://www.healthline.com/nutrition/warrior-diet-guide#overview https://www.healthline.com/nutrition/eat-stop-eat-review#basics https://www.everydayhealth.com/diet-nutrition/diet/types-intermittent-fasting-which-best-you https://www.medicalnewstoday.com/articles/322293
- What can I consume during the fasting period?
During your fasting period, you can only consume food and drinks with no calories or minimal calories. You can consume black coffee/tea without sugar, infused drinks with carom/cumin/fenugreek seeds/hibiscus, etc. One mandatory item to consume during your fasting period is water. Keeping yourself hydrated at all times is essential for your body to function. Water has barely any amount of calories and, as you are on a fast, it is more important that you hydrate well.
- Does muscle loss happen during Intermittent Fasting?
Most of the studies that have happened around Intermittent Fasting are of trial-and-error kind. Researchers put a group of people who meet certain criteria on a 12-week study and observe pre and post experimental changes and derive conclusions.
Some studies say that indeed there is a muscle loss with Intermittent Fasting while other studies suggest that fasting has the least effect on muscle loss as opposed to any diets. In both cases, there is no scientific evidence and only observatory conclusions are available at the moment.
However, there is one interesting concept which is that when you go on a ‘weight’ loss journey, there are two kinds of weight that are lost: fat mass and lean mass. Ideally, lean mass is anything that is in your body except fat.
Hence, whoever comes to me asking suggestions for weight loss, I always suggest they focus on fat mass loss. To ensure fat mass loss, along with a calorie deficit meal plan, you must also focus on your exercise routine. Focus on building muscles so that the lean mass remains the same (or better, increases) ensuring the loss of pure fat mass.
Even with Intermittent Fasting, in the beginning, you may skip exercising to understand your body’s rhythm with fasting. Eventually, you must build an exercise routine that is well rounded with strengthening, cardio, endurance, and mobility exercises. This process provides you with a wholesome, healthy journey which leads to a better lifestyle.
References: https://www.healthline.com/nutrition/intermittent-fasting-muscle#TOC_TITLE_HDR_9 https://www.health.harvard.edu/blog/intermittent-fasting-does-a-new-study-show-downsides-or-not-2020103021235
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