How can intermittent fasting be best implemented?

Question

Hi doctor,

I have been hearing a lot about intermittent fasting lately, and I am curious about how to do it to get the best results. Some people say it is the best way to lose weight, while others say it will not work. As a 40-year-old woman juggling work, kids, and family, I am willing to try different approaches, including diet and medication if needed, to lose weight. However, I am a bit confused about how intermittent fasting really works and whether it can fit into my busy life.

Is it worth trying, and if so, how should I go about it to actually see results? I do not want to waste time on something that will not make a difference, especially with all the other responsibilities I have.

Kindly help.

Answer 1

Hi,

I am glad you chose icliniq for your medical-related queries.

I can understand your concern.

Yes, intermittent fasting has very promising results. It helps reduce weight and inches, improves gut health, skin, and inflammation, and aligns more with the circadian rhythm. The main theory behind it is that by extending our fasting period, we give the body more time to detoxify. When we constantly eat, our body focuses most of its energy on digesting, absorbing, and assimilating food instead of detoxifying. We need to reverse this.

An easy way to check if it works for you is to try it, as it differs from the traditional method of eating every two hours. When do you have your first and last meal? (decide your fasting hours accordingly).

Points to consider while practicing intermittent fasting:

Start with a 12-hour fast per day; the goal is to eventually fast for 16 hours with an 8-hour eating window. Although each day’s fasting hours can differ, it is important to listen to your body. Fasting according to the circadian rhythm is ideal.
Consume your largest meal after a workout.
On exercise days, have two to three big meals with protein, veggies, and some carbohydrates.
On non-exercise days, have two to three meals primarily consisting of protein, with vegetables and low or no carbohydrates.
Consume whole foods and avoid processed foods.
If working out on an empty stomach (preferred during intermittent fasting), add 0.35 ounces of BCAA (branched-chain amino acids) before the workout.
Intermittent fasting should be combined with strength training and cardio workouts.

While the 16/8 method (8-hour eating period and a 16-hour fasting period) can easily fit into any lifestyle, some people may find it challenging to avoid eating for 16 hours straight. Additionally, eating too many snacks or junk food during your 8-hour window can negate the positive effects of 16/8 intermittent fasting. Be sure to eat a balanced diet consisting of fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits.

During your fasting window, you can have a few liquids like black coffee or tea, sugar-free or diet soda, and carbonated water.

Pro tip: Start with a 12:12 fasting-to-eating ratio (12 hours of fasting followed by a 12-hour eating window), then gradually increase the fasting window by one hour over time.

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.