How does intermittent fasting help in weight loss?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Yes, intermittent fasting has very promising results. It helps reduce weight and improves gut health, skin, inflammation, and so on. As you mentioned, thyroid hormonal fluctuation is normal and leads to the above complications.I have seen significant benefits from it.

The main theory behind it is that we extend our body's time to detox as we fast more and more. If we constantly eat, our body focuses most of its energy on digesting, absorbing, and assimilating the food instead of detoxifying it, so we need to reverse this. When do you have your first and last meal? (Decide fasting hours accordingly)?

Points to consider while practicing intermittent fasting:

1. Start with a 12-hour fast per day. The goal is to fast for 16 hours with an eight-hour eating window eventually. Although each day's fasting hours can be different, listening to your body is important. Fasting as per the circadian rhythm is ideal.

2. Largest meal should be consumed after the workout.

3. On exercise days, two to three big meals with protein, veggies, and some carbohydrates.

4. On non-exercise days, two to three meals of major protein, non-vegetarian if possible, with vegetables (no or low carbohydrates).

5. Consume whole foods, and avoid processed foods.

6. Supplementation: If working out on an empty stomach (as preferred in intermittent fasting), I would suggest you take 10 g (grams) of branched-chain amino acids (BCAA) before the workout.

7. Intermittent fasting should be combined with strength training and cardio workouts. While the 16/8 method 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 eight-hour window can negate the positive effects associated with 16/8 intermittent fasting. Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits.

You are allowed to have a few liquids in your fasting window, like black coffee or tea, sugar-free or diet soda, and carbonated water. The pro tip is to start with 12:12, then gradually keep adding one hour to the fasting window.

I suggest you consult your specialist doctor, discuss with him or her, and take the medicines with their consent.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.