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In the age of fancy gym memberships, weight loss programs and expensive keto diets, intermittent fasting (IF) has become a universal favorite for being a free and hassle-free option for weight loss and overall wellness. Defined as a period of voluntary abstinence from food – typically 16 hours a day – IF gained popularity with major names like Alia Bhatt, Jennifer Aniston, Vanessa Hudgens, Elon Musk and Hugh Jackman. But, a recent study has set off alarm bells by concluding that people who followed an eight-hour eating window were 91% more likely to die from heart disease. We talk to experts to put things in perspective.
Is there any cause for concern?
Mumbai-based integrative nutritionist and gut health coach Payal Kothari says the research has created a stir, but the panic is unfounded. “IF is one of the most transformative diets. This is a traditional pattern of eating early and allowing the body to reboot and recover,” shares Kothari. Highlighting the limitations of the study, she adds, “We don’t know what those 20,000 people ate, whether it was home-cooked food or fast food, whether they were diabetic, etc.”
Additionally, there may be several contributing factors to heart disease. “Inflammatory markers like stress, obesity, insulin resistance, blood pressure and poor gut health – these can all be factors in heart disease. Remember, data is not conclusive,” says Kothari.
Dr Rakesh Rai Sapra, Director and HOD-Cardiology, Marengo Asia Hospital, Faridabad, also says, “A recent publication has shown an increase in cardiovascular events and mortality with intermittent fasting. This is the first time That security concerns have been raised for this.” Type of eating habit. One possible reason for this could be that there was no control over the type of food eaten by the study participants. The quality of food and choice of food is paramount and cannot be ignored. “This may be responsible for removing the benefits of any type of diet, including intermittent fasting.”
mixed experience
Corporate professional Akash Verma (38) has been following this eating pattern for the last two weeks. “I feel light. I’m more focused during the day and don’t feel sluggish,” he shared. But, not every experience is pleasant. Take content creator Tarini Peshawaria, for example: “I tried it about two and a half years ago. Although I felt lighter and lost weight, some days I also felt a little lightheaded and dizzy during fasting hours. Understand that this is not for everyone and especially not for those who start their day with a very busy schedule or a heavy workout.
16:8 How to do it right
Kothari’s first word of advice is to follow the diet under medical supervision. “Start slowly and only after consulting your doctor,” she says. 16/8 is the ideal fasting window, where you eat for eight hours and fast for 16 hours. During eating period, you should eat nutritious food, no fast food.
Bengaluru-based nutritionist Silky Mahajan emphasizes that it is safe to exercise while following IF, albeit with modifications: “Depending on individual need, body composition and medical conditions, one can opt for light or high intensity workouts. Be taken. If you’re new to IF, listen to your body and adjust the intensity and duration of your exercises accordingly. If your workout falls into the realm of food, take a balanced approach with protein for muscle repair, carbs for energy, healthy fats for satiety, and nutrients from vegetables. stay hydrated.”
not for everyone
Although the diet is safe for most people, it may not be suitable for some individuals:
People with underlying medical conditions or special dietary needs, including pregnant or breastfeeding women, children, teens, and the elderly.
People who suffer from eating disorders, adrenal fatigue, a weak immune system or those who are taking certain medications or recovering from an illness.
Individuals with a history of diabetes or low blood sugar. “Symptoms may be worse in people who have difficulty controlling blood sugar levels. But, it can be a useful tool when used in a comprehensive diabetes management plan. Consult your doctor first,” warns Dr AK Jhingan, internal medicine and diabetes specialist, BLK-Max Super Specialty Hospital, New Delhi.
food ideas
Since summers have started, still eat protein-rich food, advises nutritionist Sheela Tanna. She shares a meal plan to follow:
for lunch
- Multigrain Khichdi with Vegetables and Curd
- Moong Dal and Chana Dal Chilla with Coconut Chutney
- Curd Rice with Steamed Chickpea Salad
- Fried Egg Rolls or Sandwiches
for dinner
- Baked vegetable with broccoli, cauliflower, asparagus, capsicum, carrots
- Whole Wheat Pasta with Vegetables
- Egg Curry and Brown Rice
- Steamed Fish with Tomato or Asparagus Soup
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