By Sampada A. Khatiwada
Kathmandu, Feb. 2: Intermittent fasting (IF) is gaining popularity worldwide of late for its effectiveness in losing weight and belly fat. With the social-media-driven lifestyle, being fit, looking a certain way, and maintaining a healthy body shape falls in the priority of many people. As IF does not require one to undergo hardcore physical exercises and follow a strict diet, it has been the 'go-to' for many to up their fitness game.
IF is not conventionally a diet, but an eating pattern that cycles between periods of fasting and eating. There is no hard and fast time period for IF but the most commonly used method is, fasting for 16 hours and feeding for eight hours.
Aashish Shakya, 35, a banker, said that IF was the best decision for him as it helped him to lose 8 kgs in a few months. "I was always on the heavier side with bulging belly throughout my 20s. I tried every weight-loss technique from hitting the gym to swimming and what not! But for some reason, none of them worked for me."
"It has been a year that I have been fasting for alternate days and it has become effective for me to lose weight. I feel much more active and fit now," added Shakya.
Amita Giri, 26, a tourism entrepreneur, said, "I used to fast for religious reasons once a week. However, I was a little skeptical about IF when I heard about it for the first time as it seemed extreme and limiting. But as I started practising it, IF has become a life changer rather than something I am doing just to lose stubborn fat. I have become more energetic and healthy without losing much time at fitness centres."
Even though IF sounds effective in cutting down body fat without doing much, not everyone succeeds in practising it. Rajan Vaidhya, 33, a teacher, said that practising IF aggravated his gastritis problem. "When I heard about IF, I was so pumped that I immediately began fasting for 16 long hours every day with a hope that my belly fat will melt away soon. But after a few weeks of fasting, I started suffering from gastritis. Thus, people should opt for it only after consulting with the experts."
While the fasting method to lose weight is becoming the first choice for many, the doctors suggest that this lifestyle should be adopted only by consulting with a nutritionist or a dietician. Dr. Sumitra Bhattarai, a nutritionist, said, "IF is one of the world's most popular health and fitness trends. It usually includes fasting for intermittent hours or fasting on alternative days."
One can reduce weight by cutting calorie intake in the eating period but IF causes weight loss as long as one doesn't compensate by eating much more during the eating periods, she added.
Dr. Bhattarai said that the new fasting method had a lot of health benefits. "First and foremost, IF aids in losing weight and belly fat. It also regulates blood glucose level thereby protecting people against diabetes, reduces inflammation, protects the brain by increasing brain hormone and promoting the growth of new nerve cells, and keeps the heart healthy by reducing bad cholesterol and blood triglycerides," she added.
"Maintaining a balanced diet, enough sleep, and exercising regularly is the key to live a healthy life. The result of IF depends upon people's age and metabolism. Thus, it is beneficial only for youngsters without medical issues," said Bhattarai, adding, "Consulting a dietician is necessary before opting for staying with empty stomach for long hours."
Likewise, nutritionist Dr. Praniti Singh said that IF can be followed if one can make sure that s/he is getting adequate nutrition and is not malnourished. "Although a lot of people these days have been taking to IF, it should be done for a short period of time but it should not be made our lifestyle," she said.