Earlier this year, Dr. Siddhant Bhargava, a celebrity nutritionist, and doctor revealed that his clients like Alia Bhatt, and Sara Ali Khan lost weight (10 kgs+) using the extremely popular Intermittent Fasting, that creates a calorie deficit in your body, that leads to sustainable weight loss. However, does this kind of fasting come with any side effects? Let’s dig deeper..
What is IF
The 16:8 Intermittent Fasting method involves restricting food consumption to specific daily time periods, while fasting throughout the rest of the day. The 16:8 method requires you to spend 16 hours fasting while you eat during an 8-hour window each day. The eating period for this method spans from 12 noon until 8 pm while fasting occurs during all other times.
Doctor take
Dr Pal Manickam, a board-certified gastroenterologist in US recently spoke about IF on his IG page, and busted some myths. Let’s take a look…
Dr. Pal states that this eating pattern enables your digestive system to find rest and perform self-repair functions, which leads to better health outcomes.
Why insulin rest matters
The hormone insulin requires less work when people follow intermittent fasting according to Dr. Pal, because it controls blood sugar levels and fat storage. The body starts burning fat more efficiently when insulin levels decrease during fasting periods. The body needs insulin rest during nighttime fasting because eating after sunset maintains elevated insulin levels which makes it tired for the following day.
Busting myths about hunger
Most individuals experience hunger pangs while fasting because they believe it will be impossible to endure. Dr. Pal explains that thirst sensations can sometimes be mistaken for people who are fasting. The daily consumption of 2 to 2.5 liters of water, serves two essential purposes: it maintains hydration levels and minimises false hunger signals during fasting periods.
Is IF safe for all
Dr. Pal states that intermittent fasting does not work for every individual who wants to try it. People with specific health issues along with those who experience acid reflux symptoms, will experience initial discomfort because their bodies need time to adapt to new eating patterns. The stomach maintains its acid production throughout delayed eating periods which leads to brief heartburn symptoms.
How to adjust to fasting
The human body requires an adjustment period to adapt to intermittent fasting patterns. Dr. Pal recommends beginning with a gradual approach to fasting, because people who eat throughout long periods should avoid starting with a complete 16:8 fasting regimen. The doctor recommends three balanced meals during the eating period because they help control insulin levels while avoiding snacks between meals.
Importance of balanced meals
The time period for eating requires proper nutrition. Dr. Pal suggests eating meals that combine protein with fiber because they provide sustained fullness and nutritional value. The body uses protein to preserve muscle tissue while it promotes fat reduction. The doctor advises people to keep their staple foods like rice and dosa in their diet, but to learn proper food combinations which minimize blood sugar increases.
Hydration is key
Water serves as an essential element throughout the fasting period. The body uses glycogen stores for water during fasting which results in excessive water loss, so people need to replenish their fluids. Drinking enough water prevents typical fasting side effects such as dizziness and fatigue while supporting your overall health throughout fasting periods.
Other benefits
The practice of intermittent fasting enables weight reduction, while simultaneously enhancing mental clarity and heart health through hormone regulation. The practice helps decrease inflammation while promoting better sleep which enables people to sustain a healthy way of life throughout time.
Common mistakes to avoid
1. Dr. Pal advises against beginning with a 16-hour fast when you normally eat throughout an extended period. The sudden change can result in both fatigue and sleep disturbances.
2. Eating between meals during the eating period will raise insulin levels which defeats the purpose of fasting.
3. Adequate protein consumption is essential because insufficient protein intake hinders fat reduction and muscle preservation.
4. Insufficient water consumption results in dehydration which produces negative symptoms.
5. Weight checks should be limited because weight loss happens gradually so patients should focus on long-term progress.
How to make IF work for you
Dr. Pal stresses that intermittent fasting operates as a long-term approach rather than a rapid solution. The process should bring you joy while you should pay attention to your body signals, and introduce changes at a comfortable pace. Your digestive system will function better when you stop eating at sunset because your body can rest during the night according to your natural circadian rhythm.
What is IF
The 16:8 Intermittent Fasting method involves restricting food consumption to specific daily time periods, while fasting throughout the rest of the day. The 16:8 method requires you to spend 16 hours fasting while you eat during an 8-hour window each day. The eating period for this method spans from 12 noon until 8 pm while fasting occurs during all other times.
Doctor take
Dr Pal Manickam, a board-certified gastroenterologist in US recently spoke about IF on his IG page, and busted some myths. Let’s take a look…
Dr. Pal states that this eating pattern enables your digestive system to find rest and perform self-repair functions, which leads to better health outcomes.
Why insulin rest matters
The hormone insulin requires less work when people follow intermittent fasting according to Dr. Pal, because it controls blood sugar levels and fat storage. The body starts burning fat more efficiently when insulin levels decrease during fasting periods. The body needs insulin rest during nighttime fasting because eating after sunset maintains elevated insulin levels which makes it tired for the following day.
Busting myths about hunger
Most individuals experience hunger pangs while fasting because they believe it will be impossible to endure. Dr. Pal explains that thirst sensations can sometimes be mistaken for people who are fasting. The daily consumption of 2 to 2.5 liters of water, serves two essential purposes: it maintains hydration levels and minimises false hunger signals during fasting periods.
Is IF safe for all
Dr. Pal states that intermittent fasting does not work for every individual who wants to try it. People with specific health issues along with those who experience acid reflux symptoms, will experience initial discomfort because their bodies need time to adapt to new eating patterns. The stomach maintains its acid production throughout delayed eating periods which leads to brief heartburn symptoms.
How to adjust to fasting
The human body requires an adjustment period to adapt to intermittent fasting patterns. Dr. Pal recommends beginning with a gradual approach to fasting, because people who eat throughout long periods should avoid starting with a complete 16:8 fasting regimen. The doctor recommends three balanced meals during the eating period because they help control insulin levels while avoiding snacks between meals.
Importance of balanced meals
The time period for eating requires proper nutrition. Dr. Pal suggests eating meals that combine protein with fiber because they provide sustained fullness and nutritional value. The body uses protein to preserve muscle tissue while it promotes fat reduction. The doctor advises people to keep their staple foods like rice and dosa in their diet, but to learn proper food combinations which minimize blood sugar increases.
Hydration is key
Water serves as an essential element throughout the fasting period. The body uses glycogen stores for water during fasting which results in excessive water loss, so people need to replenish their fluids. Drinking enough water prevents typical fasting side effects such as dizziness and fatigue while supporting your overall health throughout fasting periods.
Other benefits
The practice of intermittent fasting enables weight reduction, while simultaneously enhancing mental clarity and heart health through hormone regulation. The practice helps decrease inflammation while promoting better sleep which enables people to sustain a healthy way of life throughout time.
Common mistakes to avoid
1. Dr. Pal advises against beginning with a 16-hour fast when you normally eat throughout an extended period. The sudden change can result in both fatigue and sleep disturbances.
2. Eating between meals during the eating period will raise insulin levels which defeats the purpose of fasting.
3. Adequate protein consumption is essential because insufficient protein intake hinders fat reduction and muscle preservation.
4. Insufficient water consumption results in dehydration which produces negative symptoms.
5. Weight checks should be limited because weight loss happens gradually so patients should focus on long-term progress.
How to make IF work for you
Dr. Pal stresses that intermittent fasting operates as a long-term approach rather than a rapid solution. The process should bring you joy while you should pay attention to your body signals, and introduce changes at a comfortable pace. Your digestive system will function better when you stop eating at sunset because your body can rest during the night according to your natural circadian rhythm.
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