Intermittent Fasting: A Simple Guide for Healthy Weight and Better Metabolism
Intermittent Fasting: A Simple Guide for Healthy Weight and Better Metabolism
By Saranya – Dietician, Nutrition Educator, Diabetes Educator
Intermittent Fasting is becoming very popular for weight loss and better health. But the truth is — fasting is not new to Indians. Our ancestors followed fasting traditions for centuries for both spiritual and health benefits.
Today, modern science is rediscovering what traditional wisdom already knew.
Let us understand Intermittent Fasting in a very simple way.
What is Intermittent Fasting?
Intermittent Fasting is not about what you eat.
It is about when you eat.
It is an eating pattern where you eat during a fixed time window and fast during the remaining hours.
Common IF methods:
12:12 – 12 hours eating, 12 hours fasting
14:10 – 14 hours fasting, 10 hours eating
16:8 – 16 hours fasting, 8 hours eating (most popular)
Example (16:8 method):
You eat between 10 am to 6 pm and fast from 6 pm to 10 am next day.
During fasting hours: only water, jeera water, plain herbal drinks, or lemon water (without sugar) are allowed.
How Intermittent Fasting Works in the Body
When we eat frequently, the body keeps using glucose for energy.
But during fasting:
Insulin levels reduce
The body starts using stored fat for energy
Digestion gets rest
Cell repair process (autophagy) improves
Metabolism becomes more efficient
This helps in weight loss, better sugar control, and improved gut health.
Traditional Indian fasting and modern Intermittent Fasting share many similarities in principle, even though the approach looks different.
In traditional Indian practices like Ekadashi, Pradosham, Navratri, and Ramzan, people naturally followed periods of fasting along with eating light foods such as fruits, buttermilk, and millets. Early dinners and long overnight gaps were common, which gave the digestive system proper rest. These fasting practices offered both spiritual and physical benefits and acted as a natural way to detox the body and support gut health.
Modern Intermittent Fasting follows structured patterns like 16:8 or 14:10, where eating is limited to a fixed time window each day. During this window, balanced meals are encouraged, and the fasting period provides scientifically proven metabolic rest. While the focus today is mainly on physical and metabolic health, the core idea remains the same — giving the body time to rest, repair, and reset.
Benefits of Intermittent Fasting
Helps in healthy weight loss
Improves insulin sensitivity (good for diabetes)
Reduces bloating and improves digestion
Supports gut health
Improves mental clarity
Reduces inflammation
Helps control cravings
Improves sleep quality
Who Intermittent Fasting Suits
Intermittent fasting is helpful for:
Overweight individuals
People with insulin resistance or prediabetes
People with fatty liver
Those with poor digestion and bloating
People who eat late-night dinners
Those who snack frequently without hunger
Office workers with a sedentary lifestyle
Who Should Avoid or Be Careful with IF
Intermittent fasting is not for everyone.
Avoid or do only under dietician supervision if:
Pregnant or breastfeeding women
Children and teenagers
People with severe diabetes on insulin
Underweight individuals
People with eating disorders
Those with severe acidity or ulcers
Elderly people with weakness
People taking multiple medications
How to Start Intermittent Fasting Safely
Do not jump directly to 16:8.
Start slowly:
Finish dinner by 7 pm
Delay breakfast gradually
Start with 12-hour fasting
Move to 14 hours after one week
Then try 16 hours if comfortable
Drink enough water during fasting.
What to Eat During Eating Window
Fasting will not help if food choices are poor.
Include:
Millets, red rice, hand-pounded rice
Vegetables and greens
Fruits
Nuts and seeds
Buttermilk, curd
Traditional home-cooked foods
Avoid:
Fried foods
Bakery items
Sugary drinks
Excess tea/coffee
Long-Term Sustainability of Intermittent Fasting
Intermittent fasting is not a short-term diet.
It can become a healthy lifestyle if done correctly.
The key is:
Eating early dinner
Avoiding late-night snacking
Listening to true hunger
Eating balanced meals
You can follow Intermittent Fasting 5 days a week and eat normally on other days.
Consistency is more important than strict rules.
Final Thoughts
Intermittent Fasting is nothing but returning to our traditional eating pattern.
Eat on time. Give rest to digestion. Choose natural foods.
When done correctly, Intermitternt Fasting supports weight loss, gut health, and overall well-being in a simple and natural way.
Your body does not need frequent food.
It needs proper food and proper timing.
By Saranya – Dietician, Nutrition Educator, Diabetes Educator
About the Author
Saranya is a Dietician and Nutrition Educator with over 20 years of experience promoting traditional, practical, and sustainable food habits for better health. She strongly believes that consistency and traditional diets are the foundation of long-term wellness and does not recommend shortcuts for any health issue.
Read more practical nutrition articles at: https://saranyanutritionist.blogspot.com/
Need guidance? Connect with Saranya for personalised diet support. Whatsapp link
⚠️ Disclaimer :For educational purposes only. Consult a professional for individual health advice.
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