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Fasting is an essential aspect of the Indian culture, cutting across different religions and beliefs. Even science backs its astonishing health benefits. It has come back in intermittent fasting (IF), gaining global acceptance and following, especially among weight watchers. However, it is essential to note that intermittent fasting is not any diet; it is a way of living. Most people eat during the 8 hours of the day and fast for the remaining 16 hours. There are numerous methods of accomplishing it, depending on one's comfort level. The fasting time can vary from 14-16 hours. It may appear easy, but it has its own set of rules. However, people can still make mistakes that can ruin all their efforts as it evolves more prevalent, the misinformation hovering around about the dietary convention has improved. Here are five myths debunked.
Myth 1: Intermittent fasting slows down the metabolism
Eating less or more regular meals does not help you lose weight or increase your metabolism significantly. The total number of calories you consume matters most, not how many meals you eat. Intermittent fasting has proven that flipping your metabolic switch for short periods revs up your metabolism by decreasing insulin levels and boosting blood levels of human growth. These changes make it easier for you to burn fat which will help you lose weight.
Myth 2: Miracle cure for weight loss
Even though intermittent diets can facilitate weight loss, it is not a guaranteed outcome. Weight loss is initiated by completing a ‘calorie deficit’ – which entails ingesting fewer calories than your body burns. If a person consumes more calories than body burns during the eating window, they are unlikely to experience weight loss. Lastly, one must comprehend that weight isn't an accurate indicator of fitness.
Myth 3: Eat anything during the eating window
The eating window is not the time to see as a free pass to make up for lost eating options or overindulge in less nutritious foods; it is time to have a healthy, well-balanced diet. Whether you choose to follow intermittent fasting or not, consuming a wide assortment of whole meals, including whole grains, lean proteins, vegetables, healthy fats and fruits, is vital to gaining results.
Myth 4: Being sedentary
Between diet and exercise, undoubtedly, diet is paramount. However, this doesn't mean you can forgo exercising. To lose weight long-term, you have to combine eating right with daily exercise, whether you choose to go for a walk or sweat it out in the gym. It is necessary to stay physically active. A 30 to 40-minute workout helps to keep the metabolism high and stress away.
Myth 5: Similar results for everyone
Intermittent fasting has caught on quickly in India because people are already familiar with the concept of prolonged fasts. For instance, Jains break their fast the next day and complete their dinner before sunset. Other such religious practices of long fasts include Ramadan, Lent, and Chauvihar. However, unlike a rich festive feast, we consume fewer calories daily.
Intermittent fasting can involve different patterns in dieting and fasting. In addition, people can also have other dietary considerations, such as vegan or gluten-free diets. Some schools of thought may not apply limitations on what and how much can be consumed during the eating window.
