Healthy guide to intermediate fasting

An eating pattern those cycles between periods of fasting and eating is intermittent fasting (IF).

It doesn’t define which foods to consume, but when to eat them. It is not a diet in the traditional sense in this regard, but it is more accurately defined as an eating pattern. Popular intermittent fasting strategies include fasting for 24 hours, twice a week or fasting for 16 hours a day.

Throughout human evolution, fasting has been a norm. Ancient hunter-gatherers did not have year-round supermarkets, fridges or food available. They couldn’t find something to eat sometimes. As a result, human beings have evolved to be able to survive for prolonged periods of time without food.

In fact, fasting from time to time is more natural than always consuming 3–4 (or more) meals a day. Fasting, for religious or philosophical purposes, is also sometimes practiced, like in Islam, Christianity, Judaism and Buddhism.

You must first start with the 16 hours of fasting and 8 hours of eating window to start with the ultimate intermittent fasting process.

Between noon and 8.00 pm, you should eat your meals. As per the best nutritionist in Bangalore, this will make sure you have all your meals and the sleeping time will be covered by your fasting period. In between the fasting time, you’re not allowed to snack.

Owing to the fasting time in the morning, you will need to miss your meal. That is why at noon you should have a balanced brunch followed by a few healthy snacks and a proper dinner can end your day. Skipping breakfast doesn’t mean you’re not able to have a heavy brunch.

There is a certain group of people who are early risers who are unable to miss breakfast. From the 9.00 am to 5.00 pm time, they may select. This will encourage you to have a proper breakfast and lunch as well. Before you start the fasting time, you can have a light dinner about 4.30 pm as well.

It is important for you to prepare your meal in such a way that you don’t get deprived of any nutrients in order to sustain the 16/8 intermittent fasting process. Enough carbohydrates, proteins, vitamins and minerals must be present. In time, the snack might include several fruits or a light salad.

It should also be ensured that during the fasting time you are well hydrated. Water isn’t included in your fast. Your fasting period will also involve green tea or black coffee.

This method involves a fasting technique where at least two non-consecutive days per week you need to hold fast. It is a very simple method of intermittent fasting, where for a specific fasting day you are completely forbidden from eating food. That is why the maintenance of fasts on two non-consecutive days is a proper procedure.

For example, if you fast from Monday to Tuesday from 8.00 a.m. until 8.00 a.m., then you need to make sure you eat a proper meal before Monday at 8.00 a.m. This will mean that you have exactly 24 hours of fasting.

If you have held fast for two days a week then for the remaining 5 days you are expected to have healthy diets. There should be no leniency in the habit of feeding. With such calorie limits, you must stay on a diet. You will have to be careful not to skip any meals.

Whereas not skipping a meal does not mean that a high calorie, high fat and high carbohydrate diet is authorized. It should be a healthy diet containing fruits and vegetables rich in proper nutrients. Also, try to remain hydrated throughout the fasting time. You may have drinks that are chemically sweetened and low in calories.

This is not a form of fasting, but it is a kind of limitation on the type of food you consume. It is called the 5:2 systems since you can have a regular day of eating for five days and the amount of calories is reduced to 500-600 per day for another two days.

In those five days, this calorie restriction of 500-600 a day will also help you change your eating habits.

For several individuals, this is often something of a lifestyle and is not a boring assignment to fulfil.

This is also quite simple, like all the other approaches, and does not require much planning for beginners. But with the calories you eat, you will need a proper diet plan where you need to note the schedule of and meal.

As you have read above, you can eat your regular meals five days a week without any fast food or extra calories. It will cause you to be a little mindful of the other two days of fasting.

It’s all up to you to pick any two days of the week but at least one non-fasting day in between must be taken care of. This will allow you to remain involved on both days and help you regulate the level of blood sugar and the metabolism of the body.

On Mondays and Thursdays, it is recommended that you fast. Fruit and vegetable salads can be used in meals on fasting days. Be sure to prepare your diet plan ahead so that calorie maintenance is not an issue. For better outcomes, you should also think of alternate fasting days.


  • Balance in blood sugar levels- There is a drop in insulin levels due to such fasting times. It is also found that through intermittent fasting, those who have a high BP problem can reduce the level of blood sugar. This would protect you from developing type 2 diabetes for a long period of time.
  • Reduction of inflammation-There is many chronic conditions that have a side effect of inflammation. Diseases such as Alzheimer’s can also cause any part of the body to cause inflammation. The intermittent fasting results in the decrease of markers of inflammation.
  • Improves heart health: LDL cholesterol (bad cholesterol) and triglycerides may be reduced through intermittent fasting. They are significant heart disease risk factors.
  • In Alzheimer’s disease, nerve cells have been found to be impaired. You will be supported by intermittent fasting to increase the amount of BDNF (a brain hormone). This will allow you to develop new nerve cells that can replace the damaged ones quickly.
  • As you must have noted, our grandparents are much healthier than us. Anti-aging Since ancient times, intermittent fasting has been present in this country. This allows you to detoxify your body with a simplified technique.

Intermittent fasting is not something that needs to be done by someone.


It’s only one of several lifestyle interventions that can boost your wellbeing. The most significant things to concentrate on are still eating real food, exercising and taking care of your sleep.

You should safely skip this article and continue to do what works for you if you don’t like the idea of fasting. As per the best nutritionist in India, there is no one-size-fits-all approach when it comes to nutrition at the end of the day. The one that you can stick to in the long run is the best diet for you.

For some people, intermittent fasting is fine, but not for others. Trying it out is the best way to find out which party you belong to.

It can be a very effective tool to lose weight and boost your health if you feel comfortable while fasting and considering it to be a sustainable form of eating

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