What Is Intermittent Fasting?
Intermittent fasting is not a conventional diet but a timing-based eating pattern. It involves alternating between periods of eating and fasting. Popular methods include the 16:8 plan, where people fast for 16 hours and eat during an eight-hour window. Unlike calorie-counting diets, intermittent fasting focuses on giving the body adequate time without food, allowing it to switch energy systems.
Karan Sarin emphasizes that fasting is not a modern invention. “Humans have fasted for centuries. Our ancestors naturally cycled between times of feasting and famine. The body is designed for this rhythm, and using it intentionally today helps restore balance to metabolism,” he explained.
Debunking the Biggest Myth
One of the most common misconceptions is that fasting works because people consume fewer calories. According to Karan, that’s incorrect. “Fasting is not about calorie reduction; it’s about lowering insulin levels. High insulin keeps the body in fat-storage mode, which blocks fat burning. Simply eating less while keeping insulin high won’t deliver the results people expect,” he said.
How It Works in the Body
When food is consumed, the body uses glucose for energy. During a fast, as glucose levels drop, the body shifts to burning stored fat. This usually happens after eight hours of fasting. “Think of it like a hybrid car,” Karan explained. “In the fed state, the body runs on glucose. In the fasted state, it runs on fat. Even a spoonful of sugar in tea or a small fruit snack can switch you back to glucose burning.”
Tips for Effective Intermittent Fasting
- Stay disciplined: Anything that spikes blood sugar, even in small amounts, breaks the fast.
- Hydration helps: Drink water, black coffee, or plain tea to stay in the fasted state.
- Address hunger smartly: Differentiate between real hunger and boredom. Distractions like a walk or music can help.
- Electrolytes matter: A pinch of salt in water can ease discomfort.
How to Break the Fast
Karan warns that breaking the fast incorrectly can undo its benefits. “Start with protein and healthy fats, not sugary foods or heavy carbs. This keeps blood sugar stable and preserves the work your body has done during the fast.”
Managing Hunger Pangs
The mental aspect of fasting is often harder than the physical. Karan advises asking whether hunger is genuine or just a habit. For real hunger, natural options like black coffee, plain tea, or salt water provide relief without disrupting fasting benefits.
Final Word
Intermittent fasting, when practiced correctly, can be a powerful tool for weight loss, improved insulin sensitivity, and better metabolic health. However, it requires discipline, correct meal timing, and thoughtful food choices. Readers should remember that fasting is not suitable for everyone. Consulting a healthcare professional before starting is strongly recommended.