The Science behind Intermittent Fasting: Indian Meal Plans Backed by Experts

• Posted by Prachi Shah

Intermittent fasting (IF) has become a popular diet in recent years. It’s gaining attention not only as a weight loss method but also as a way to improve overall health and longevity. Unlike traditional diets that focus on what to eat, intermittent fasting focuses on when to eat. It involves eating window between periods of eating and fasting. This eating pattern has roots in ancient practices and modern research. It has shown promising effects on metabolism, hormonal balance, cellular repair, and preventing chronic diseases. Many studies reveal the changes that happen in the body during fasting, it’s clear that intermittent fasting is more than just a trend.

Let’s look at the scientific principles of intermittent fasting, the science behind it, and its health benefits.

How intermittent fasting works on our body?

As mentioned intermittent fasting is a window between eating and fasting state where there is fasting of 10-16 hours and remaining hours is the eating window. When the body is in fasting state post last meal of the day that is the dinner before going into fasting state the insulin levels are high, it starts dropping down after 2 hours of eating. When the body goes into this fasting state the insulin levels begin to drop and the body starts using stored energy that is majorly fat, to keep its functioning. Here is where the metabolism of our body comes into picture where is starts burning glucose to burning body’s fat. This is only possible if insulin levels go down.

Not just that but it also plays a major impact on human growth hormone. If the body is in fasting state it helps losing fast by preserving muscles this can increase human growth hormone. Since this hormone plays a crucial role in growth of muscles, metabolism, and repair of tissues. Hence when there is drop in insulin levels during the fasting period the body tends to release more growth hormone by preserving more muscle mass and ensuring more energy levels.

Studies show that during the fasting period of 18-24hrs human growth hormones increases more significantly. It is extremely important for the body to release human growth hormone as it not only preserves muscles but helps in burning more fat and prevents excessive muscle breakdown. This hormone helps in repairing and recovery of cells and muscles inducing less stress and maintaining healthy functioning of the body.

Not just that but intermittent fasting helps in cellular and metabolic benefits. Longer fasting helps to reduce inflammation and those who are suffering from chronic inflammation which can further lead to metabolic disorders, hormonal imbalances, and sudden weight gain. Lower the inflammation lesser the fat percentage in the body. Intermittent fasting is beneficial for the patients who have higher insulin sensitivity as better blood sugar control will lead to lower risk of diabetes. It also helps reducing LDL cholesterol, triglycerides and maintains regular blood pressure. Hence better the heart health leading to less cardiac disorders. IF includes simple meal plans to lose weight.

There are four different types of IF methods – Let’s decode this

1. 16:8 Method – this means 16 hours of fasting and 8 hours of eating window. This is the most common type of IF method people follow and are comfortable with. Here weight loss and fat burning is achievable without extreme dieting. This method is improves better digestion and regulates appetite and doesn’t cause unnecessary hunger pangs. It also helps in preventing muscle retention and inhibits human growth hormone by repairing and recovering tissues. It helps reducing chronic inflammation and gives mental clarity and more focus. This method of IF helps in improving better sleep quality.
2. 5:2 Method – this method involves normal eating for 5 days and other 2 days reducing calorie intake significantly. This means on the days of fasting or restricting calories one should consider taking not more than 500-600 kcal/day. This method supports fat loss while maintain muscle mass , improves insulin sensitivity , encourages mindful eating , boosts mental focus and reduces inflammation and oxidative stress.
3. Alternate Day Fasting (ADF) – This method of fasting involves alternating between fasting days and normal eating days. On the fasting days you either eat in less calorie that is 500kcal/day or you fast completely and on next day you eat normally but within given amount of calorie intake depending on the body’s BMR and in portion control including balanced meal options throughout the day. This method helps with sustainable calorie deficit and helps marinating better energy levels. Along with that it helps maintain overall hormones especially insulin, human growth hormones by improving metabolism and making is much faster. Alternate days fasting has the best effect on cellular health which means it cleans out the damaged cells by reducing inflammation and improving cellular function. Studies show that alternate days fasting helps in curing major diseases like cancers especially colon cancers.
4. One Meal A Day fasting method (OMAD)– This method involves just one hour of eating window and rest 23 hours of fasting. This method is an extreme version of time restricted eating but can be effective for certain individuals who want to achieve fat loss. In this method of fasting the 23 hr of fasting window allows insulins levels to drop down quickly. Here in this method as the hormones starts improving autophagy means the cleaning and repairing of damaged cells starts which plays a huge and important role in factors causing cancers.

So these were the 4 main Intermittent fasting methods.in any type of intermittent fasting the starts losing fat in the fasting hours , insulin levels starts dropping down, growth hormones starts increasing reflecting on better muscle growth working and repair and recovery of cells. All of this play an important role in losing fat sustainable as the body is getting into sync. Intermittent fasting helps in overeating and manages portion control. But it is very important to know in the eating window one should not eat beyond given calories. Calorie deficit with portion control has to be maintained to achieve the best results. Here’s where our best nutritionist in town Prachi Shah provides the best diet plan to lose weight.

Balanced meals needs to be including complex carbs, high fiber and protein rich meals and including good fats in the diet like nuts and seeds. Just because the fasting window is of longer duration that doesn’t mean one can consider eating sugary drinks or junk food options. Since the body is utilizing the energy which is stored in the fasting window the right amount of nutrition needs to be consumed by individuals who are practising intermittent fasting. It is one of the fastest ways to lose belly fat. Since all the metabolic and chronic conditions like diabetes, hypertension, cardiac arrest starts with those who tend to have higher visceral fat percentage. Intermittent fasting Indian meal plans can be easily followed to lose the right weight in a sustainable manner.

Make sure that the body is well hydrated. Hydration helps with satiety level and can restrict from boredom eating which is one of the biggest cause of obesity in youth these days. Hence it is essential to be hydrated as along with good fiber intake and protein hydration promotes better digestion, regulates body temperature, supports kidney function prevents urinary tract infection promote better skin and hair health and maintain cognitive function.