To lose weight in the same way as Bharti Singh has, is it a good idea to stick to her eating plan? Shruti Bharadwaj, a senior dietician, discusses the benefits and drawbacks of the practice.
Bharti Singh, a television personality and comedienne, has made headlines for her dramatic 16-kilogram weight reduction in 10 months, which she attributes to intermittent fasting. Her first meal is at 12 noon, and she doesn’t consume any food after 7 pm, according to an interview with the 37-year-old actress and model. Her co-star of The Kapil Sharma Show, Anushka Sharma, confesses that she eats all of her favorite foods, such as paratha and butter, within the short window of 7-8 hours and then doesn’t eat anything for the other 16 hours. A website interviewed Bharti, who claimed she had managed her midnight cravings and that her body had acclimated to the new eating plan.
Even though intermittent fasting has been popular since Bharti disclosed her weight-loss secret, we talked to a Senior Clinical Dietitian at Narayana Hrudalayala Multi Speciality Hospital Ahmedabad to find out how efficient it is, as well as the advantages and disadvantages of the diet. To lose weight in the same way as Bharti Singh has, is it a good idea to stick to her eating plan? Continue reading to learn all you need to know about intermittent fasting.
What is the definition of intermittent fasting?
Irregular eating, also known as intermittent fasting or intermittent energy restriction, is a kind of eating pattern in which you skip meals for some time each day or week. Fasting is an old practice, but it has recently gained popularity as a health fad, owing to the popularity of intermittent fasting. Fasting and intermittent fasting are two very different things.
Fasting on alternate days
The practice of intermittent fasting may be divided into many categories, each with its benefits. There are two kinds of alternating fasting: total alternate fasting and modified alternative fasting. Complete alternate fasting is the most common type of alternate fasting. The first kind allows you to eat anything you want every other day, while the second type requires you to consume just 20-25 percent of your daily calorie requirements on alternate fast days.
Fasting for a certain period
Following are some guidelines for this kind of fasting:
16:8 diet – 16 hours of fasting observed by 8 hours of non-fasting or
5:2 diet consists of following a regular eating plan for five days and calorie restriction for the remaining two days (up to 500-600 per day)
So, can intermittent fasting, as practiced by Bharti Singh, assist us in losing weight?
The author claims that intermittent fasting has numerous benefits, including the ability to rid the body of excess fat and visceral fat, as well as to improve insulin resistance, gut health, detoxify the body, promote heart health, reduce overall body fat percentage, prevent skin problems, relieve constipation, aid in the maintenance of hormonal balance, and reduce the circumference of the waist.
“If you follow the appropriate instructions and adhere to the diet correctly, it will almost certainly be beneficial. Considering the individual’s unique body characteristics and considering the individual’s lifestyle and eating habits, a trained dietician may provide recommendations “According to the dietician.
What is the process of intermittent fasting?
“Whatever we consume, enzymes in our digestive system break it down into smaller pieces. Carbohydrate sources include sugar, maida, refined grains; all of them are rapidly digested by the body and converted to sugar for energy. If the cells do not use the point, it is stored as fat, and sugar may enter the cells via the insulin receptor. Because we do not snack in between meals while intermittent fasting, our insulin levels will drop, and our fat cells will release their stored sugar to meet the body’s daily needs. Intermittent fasting causes insulin levels to drop, allowing fat to be burned, “Bharadwaj expresses his views.
Is it possible to miss our exercises if we are following an intermittent fasting regimen?
The response is a resounding no. According to Bharadwaj, exercise has its function to play in our general health, which includes developing muscular strength and range of motion. “Diet is essential in weight reduction, but physical exercise is as critical for maintaining a healthy lifestyle, especially given that most of us now lead a sedentary lifestyle due to the modern lifestyle. It is recommended that you set aside 30 minutes per day for whatever kind of physical exercise you like. It not only serves to increase our body’s flexibility, but it also helps to increase our immunity, “Bharadwaj expresses his views.
Is it possible to consume our favorite foods such as Chole Bhature and parathe while on this diet?
“If one wants to prevent nutritional deficits, they should make an effort to incorporate foods from all food categories in their diet. For example, if your first meal of the day is at 12 o’clock in the afternoon, Include fruits, veggies, dal, probiotics, and other healthy foods in your diet to prevent becoming ill, “she explains.
Who should seek professional guidance before beginning an intermittent fasting regimen?
It is essential to understand how your body reacts to a particular diet while considering your medical problems. If someone has diabetes, they must not induce hypoglycemia (low blood sugar), which is hazardous when contrasted with hyperglycemia (high sugar). Those who have diabetes should pay close attention to the recommendations of their dietician about the kind of diet they should follow.
Disadvantages of the diet that may exist
Symptoms such as nausea, dizziness, hypoglycemia (in the case of diabetes), nutritional shortages, and headache may be experienced by specific individuals.
When should you avoid following an intermittent fasting regimen?
“People are in a rush to lose weight during or after pregnancy, and this is especially true during pregnancy. During the first six months (after becoming a mother), which are also very important due to the breastfeeding phase, one should avoid detoxification, ketosis, and intermittent fasting, “says the dietician in addition.
Dr. Bharadwaj supports Bharti Singh’s choice to embark on an intermittent fasting diet and reverse her borderline diabetes before she intends to get pregnant. It may help avoid the health issue from being passed on to the kid.
For men considering intermittent fasting for weight reduction, it’s probably not a terrible idea to do so, but you should speak with a professional before starting the program.