{"id":35508,"date":"2019-05-31T17:39:47","date_gmt":"2019-05-31T15:39:47","guid":{"rendered":"https:\/\/getindya.com\/?p=35508"},"modified":"2026-11-03T17:12:55","modified_gmt":"2026-11-03T16:12:55","slug":"intermittent-fasting-guide","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/intermittent-fasting-guide\/","title":{"rendered":"Intermittent fasting: what to consider"},"content":{"rendered":"<p>You have probably heard of <strong>intermittent fasting<\/strong> as a way to <a href=\"https:\/\/getindya.com\/en\/4-keys-losing-body-fat\/\">lose body fat<\/a> or change body composition.<\/p>\n<p>Is it a suitable approach for those goals? What should you consider?<\/p>\n<p>Read on to find out.<\/p>\n<p><span style=\"font-size: 18pt;color: #4d4d4d\"><strong>What is intermittent fasting (IF)?<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">First, let us define <strong>fasting<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The simplest definition is a period without food. Physiologically, the fasted state develops after the <strong><a href=\"https:\/\/www.cancer.gov\/espanol\/publicaciones\/diccionarios\/diccionario-cancer\/def\/posprandial#:~:text=Despu\u00e9s%20de%20una%20comida.\" target=\"_blank\" rel=\"noopener\">post-meal period<\/a><\/strong>, as nutrient absorption subsides, and continues until the next intake.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Intermittent fasting alternates periods without food with eating periods in which nutritional needs should still be met.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Benefits of Intermittent Fasting<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Research into <strong>intermittent fasting<\/strong> has explored a range of possible health effects. Proposed mechanisms are not the same as established benefits in humans.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Changes in pathways involving <strong>IGF-1<\/strong> and SIRT3 have been studied in relation to ageing. They do not prove that intermittent fasting extends human life or reduces mortality.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It can help reduce <strong>body fat<\/strong> when it produces a sustainable energy deficit; increased fat oxidation alone does not guarantee fat loss.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Some studies report improved <strong>insulin<\/strong> sensitivity, but results vary and are influenced by weight loss and meal timing.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Some people find the structure helps <strong>manage eating habits<\/strong> and appetite, while others find it difficult.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Fasting does not automatically prevent loss of <strong>muscle mass<\/strong> during weight loss. Adequate protein, energy planning and resistance training remain important.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">It may change <strong>food shopping costs<\/strong>, but eating less variety is not a nutritional advantage.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29760\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/antinutrientes-hortalizas.webp\" alt=\"Potential effects of intermittent fasting \u2013 INDYA\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/antinutrientes-hortalizas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/antinutrientes-hortalizas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/antinutrientes-hortalizas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Why do people try intermittent fasting?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">The answer depends on the person. Some frequent snackers prefer a predictable meal schedule. Appetite signals, including <strong>ghrelin secretion<\/strong>, interact with habits, sleep and circadian rhythms, but fasting does not reliably \u201creprogramme\u201d appetite for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400\">People seeking a <a href=\"https:\/\/getindya.com\/en\/best-diet-muscle-gain\/\">diet for muscle gain<\/a> while reducing fat also sometimes consider it. Alternate-day approaches may use <strong>a single meal<\/strong> on restricted days, but changes in <strong>growth hormone<\/strong> or <strong>blood insulin<\/strong> do not prove increased metabolism or muscle gain. Any fat loss still depends largely on the overall <a href=\"https:\/\/getindya.com\/en\/calorie-deficit-weight-loss\/\"><strong>energy deficit<\/strong><\/a>. Some find fewer eating decisions easier; others become too hungry or struggle to fuel training.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Types of intermittent fasting<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Many people think first of <strong>16\/8<\/strong>: fasting for 16 hours and eating within 8. Other protocols have also been studied. Three broad approaches are described below.<\/span><\/p>\n<p><span style=\"font-size: 18pt;color: #4d4d4d\"><strong>Alternate-day fasting (ADF)<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400\">Some studied versions alternate unrestricted-intake days with days containing <strong>a single meal<\/strong> providing around 25% of daily energy needs. Unrestricted does not mean that food quality stops mattering.<\/span><\/p>\n<p><span class=\"s1\">Restricted days can cause considerable hunger. The <strong>fasting-day<\/strong> pattern is not automatically suitable for athletes. A plan might combine <strong>maintenance intake<\/strong>, <strong>higher-energy training days<\/strong> and a <strong>deficit<\/strong> on other days, but recovery and muscle gain are not guaranteed and severe restriction may be counterproductive.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28609 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/adf-alternative-day-fasting-1.png\" alt=\"intermittent fasting strategies\" width=\"840\" height=\"275\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/adf-alternative-day-fasting-1.png 840w, https:\/\/getindya.com\/wp-content\/uploads\/adf-alternative-day-fasting-1-300x98.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/adf-alternative-day-fasting-1-768x251.png 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<h3><span style=\"font-size: 18pt;color: #4d4d4d\"><strong>Whole-day fasting (WDF)<\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400\">This <strong>intermittent fasting<\/strong> approach restricts or omits food on 1 or 2 days a week, often non-consecutively. Some protocols exceed 24 hours, but longer fasting is not a routine recommendation and needs careful assessment.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28610 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/wdf-whole-day-fasting-1.png\" alt=\"intermittent fasting strategies\" width=\"840\" height=\"275\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/wdf-whole-day-fasting-1.png 840w, https:\/\/getindya.com\/wp-content\/uploads\/wdf-whole-day-fasting-1-300x98.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/wdf-whole-day-fasting-1-768x251.png 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<h3><span style=\"font-size: 18pt;color: #4d4d4d\"><strong>Time-restricted eating (TRE): <span style=\"font-weight: 400\">16\/8 or 20\/4 fasting<\/span><\/strong><\/span><\/h3>\n<p><span style=\"font-weight: 400\">Eating is confined to a <strong>4\u20138-hour daily window<\/strong>, leaving 16\u201320 hours without food. One example is eating between 14:00 and 22:00, although earlier schedules may suit some people better.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">A regular window can reduce grazing for some people. For someone training once daily and hoping to <strong>reduce fat<\/strong> or <strong>gain muscle<\/strong>, the main question is whether the schedule allows adequate fuelling, recovery and total nutrient intake.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Busy work schedules may lead to reliance on convenient <a href=\"https:\/\/getindya.com\/en\/what-are-ultra-processed-foods\/\">ultra-processed foods<\/a>, but skipping food is not automatically better than eating. Accessible, nutritious meals and snacks are another option.<\/span><\/p>\n<h4><span style=\"font-weight: 400\">16\/8 intermittent fasting<\/span><\/h4>\n<p><span style=\"font-weight: 400\">This pattern leaves 16 hours without food and an 8-hour eating window. Water and other suitable non-caloric drinks are generally allowed in dietary fasting protocols.<\/span><\/p>\n<h4><span style=\"font-weight: 400\">20\/4 intermittent fasting<\/span><\/h4>\n<p><span style=\"font-weight: 400\">This more restrictive pattern groups meals into 4 hours, leaving 20 hours without food. Meeting nutritional needs may be harder.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28608 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/trf-time-restricted-feeding.png\" alt=\"intermittent fasting strategies\" width=\"840\" height=\"275\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/trf-time-restricted-feeding.png 840w, https:\/\/getindya.com\/wp-content\/uploads\/trf-time-restricted-feeding-300x98.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/trf-time-restricted-feeding-768x251.png 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Here is a summary of the three approaches provided by <em><span style=\"color: #808080\">Miguel Troyano.<\/span><\/em><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28678 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/AI-08.png\" alt=\"intermittent fasting strategies\" width=\"840\" height=\"451\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/AI-08.png 840w, https:\/\/getindya.com\/wp-content\/uploads\/AI-08-300x161.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/AI-08-768x412.png 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">When might intermittent fasting be considered?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Some adults consider it when aiming to change <a href=\"https:\/\/getindya.com\/en\/body-composition-estimate-body-fat\/\">body composition<\/a>, but it is not appropriate at every life stage or training phase. Assess contraindications and energy needs first.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Does intermittent fasting work for weight loss?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Its rules may seem simple, but effectiveness should be judged against other approaches rather than assuming that a shorter eating window has special effects.<\/span><\/p>\n<p><span style=\"font-weight: 400\">One study cited in the original article limited eating to 6 am\u20137 pm and reported a statistically significant <strong>reduction<\/strong><\/span><strong> in<\/strong><span style=\"font-weight: 400\"><strong> weight<\/strong> of nearly half a kilogram per week compared with no guidance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">That intervention lasted only 2 weeks. Other research examined <\/span><span style=\"font-weight: 400\"><strong>intermittent fasting<\/strong> over 12 weeks<\/span><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In the study described, fasting from 6 pm to 10 am was associated with around 3 kg average weight loss compared with the <strong>usual-diet group<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">These comparisons may reflect reduced calorie intake as well as timing. The linked <\/span><span style=\"font-weight: 400\">research<\/span><span style=\"font-weight: 400\"> also discusses morning versus evening intake<\/span><span style=\"font-weight: 400\"> under <strong>equal-calorie conditions<\/strong>, but findings vary.<\/span><span style=\"font-weight: 400\"> Researchers at the <\/span><span style=\"font-weight: 400\">United States Department of <\/span><span style=\"font-weight: 400\">Agriculture<\/span><span style=\"font-weight: 400\"> also <\/span><span style=\"font-weight: 400\">tested<\/span><span style=\"font-weight: 400\"> a 5 pm\u20139 pm window against meals spread through the day, reporting around 2 kg average difference after 8 weeks in the study cited. Such individual trials do not establish universal superiority.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Overall, <strong>intermittent fasting<\/strong> with 12\u201320-hour fasting periods can be one <strong>weight-management strategy<\/strong> for suitable adults. It is generally not clearly better than a comparable sustainable calorie-restriction plan. Choose based on safety, preferences, food quality and adherence, with professional support where useful.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29753\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/beneficios-ajo-crudo-deportistas.webp\" alt=\"Intermittent fasting research \u2013 INDYA\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/beneficios-ajo-crudo-deportistas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/beneficios-ajo-crudo-deportistas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/beneficios-ajo-crudo-deportistas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">How to approach intermittent fasting: basic considerations<\/span><\/h2>\n<p><span style=\"font-weight: 400\">If you are considering <strong>intermittent fasting<\/strong>, the following points may help assess its suitability.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><\/p>\n<h3><span style=\"font-weight: 400\">Consider daytime eating<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Meal timing is not the sole determinant of <strong>weight loss<\/strong>. Trials comparing different schedules have also looked at outcomes beyond weight.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The linked <\/span><span style=\"font-weight: 400\">research<\/span><span style=\"font-weight: 400\"> reported higher <strong>cholesterol and blood pressure<\/strong> with a 5 pm\u20139 pm eating window despite weight loss, which<\/span><i><span style=\"font-weight: 400\"> in itself<\/span><\/i><span style=\"font-weight: 400\"> often improves these markers. Other trials of earlier intake report improvements in <strong>blood pressure<\/strong>, <strong>oxidative stress markers<\/strong>, <strong>fullness<\/strong>, <strong>insulin secretion<\/strong> and <strong>sensitivity<\/strong>. Results should be interpreted within each study\u2019s design.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In this linked <\/span><span style=\"font-weight: 400\">study<\/span><span style=\"font-weight: 400\">, participants practising <strong>intermittent fasting<\/strong> from 13:00 until 08:00 the next morning had some improvements in <strong>biochemical markers<\/strong> without losing weight, with food and quantities controlled.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Earlier eating may therefore be worth considering where practical, but claims of <strong>maximum fasting benefits<\/strong> remain uncertain. Suitability, sleep, medication and training schedules still matter.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Keep variety<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Each food has a different <strong>nutritional composition<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Variety helps provide protein, carbohydrates, fats, vitamins, minerals, fibre and plant compounds.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fewer meals can make it harder to include enough different foods. Use <strong>varied ingredients<\/strong> and colourful fruit and vegetables for nutrients and <a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\">fibre<\/a>; colour alone is not a complete measure of nutritional value.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A poke-style bowl with 10 ingredients may offer more variety than chicken and mashed potato alone, though both can fit a balanced plan.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-29302\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-salmon-poke-1280x640.jpg\" alt=\"Varied poke-style meal for an eating window \u2013 INDYA\" width=\"800\" height=\"400\" title=\"\"><\/p>\n<h3><span style=\"font-weight: 400\">Choose nutritious foods<\/span><\/h3>\n<p><span style=\"font-weight: 400\">The body obtains energy by metabolising <strong>macronutrients<\/strong>: protein, carbohydrate and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Calories alone do not describe nutritional quality; alcohol, for example, supplies energy without meeting key nutrient needs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Many <a href=\"https:\/\/getindya.com\/en\/what-are-ultra-processed-foods\/\"><strong>ultra-processed foods<\/strong><\/a> are relatively low in fibre or micronutrients, although this broad category includes different products.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Base the diet on foods that help meet your needs, especially when <strong>intermittent fasting<\/strong> reduces eating opportunities. This involves more than simply eating less.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Food quality matters too.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><\/p>\n<h3><span style=\"font-weight: 400\">Maintain appropriate hydration<\/span><\/h3>\n<p><span style=\"font-weight: 400\"><strong>Water<\/strong> is essential for normal bodily processes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pay attention to <a href=\"https:\/\/getindya.com\/en\/importance-hydration-sport\/\">hydration<\/a> while fasting, especially around exercise. Drink appropriately without forcing excessive fluid.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-30488\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/dieta-corredores-trail-hidratacion-1536x768-1.webp\" alt=\"Hydration during intermittent fasting \u2013 INDYA\" width=\"1000\" height=\"500\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/dieta-corredores-trail-hidratacion-1536x768-1.webp 1000w, https:\/\/getindya.com\/wp-content\/uploads\/dieta-corredores-trail-hidratacion-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/dieta-corredores-trail-hidratacion-1536x768-1-768x384.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h3><span style=\"font-weight: 400\">Plan satisfying meals<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Changing meal times may initially increase hunger. This does not mean you should ignore severe discomfort or signs of under-fuelling.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><strong>Water<\/strong>, <strong>black coffee<\/strong> and <strong>unsweetened infusions<\/strong> may fit the chosen protocol, but should not replace needed nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Include fibre, protein and suitable fats, mainly unsaturated, in meals to support fullness and nutrient intake.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><\/p>\n<h3><span style=\"font-weight: 400\">Appetite and habits<\/span><\/h3>\n<p><span style=\"font-weight: 400\"><strong>Hunger<\/strong> reflects both biological needs and learned routines, rather than being mostly irrational or unnecessary.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Changing schedules can affect appetite, but our <strong>genetic background<\/strong> does not mean discomfort should be ignored.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The old \u201creptilian brain\u201d versus rational <strong>neocortex<\/strong> explanation is an oversimplification. Use a routine that supports your health and adequate intake; stop and reassess if it causes distress, dizziness or an unhealthy preoccupation with food.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29725 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos.webp\" alt=\"intermittent fasting strategies\" width=\"1001\" height=\"500\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Is intermittent fasting safe for women?<\/span><\/h2>\n<p><i><span style=\"font-weight: 400\"><\/span><\/i><span style=\"font-weight: 400\">Suitability for <strong>intermittent fasting<\/strong> depends on individual health, energy availability, life stage and eating history. It should not be assumed safe solely because calories or food choices appear reasonable.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Can it be used throughout the menstrual cycle?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Some concerns originated in <\/span><span style=\"font-weight: 400\">rat studies<\/span><span style=\"font-weight: 400\"> reporting changes in hormones involved in the <strong>menstrual cycle<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Human evidence on <strong>intermittent fasting<\/strong> and sex hormones is limited, and the small number of <\/span><span style=\"font-weight: 400\">trials<\/span><span style=\"font-weight: 400\"> cannot establish safety for every cycle phase or person.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A substantial <strong>energy deficit<\/strong> can disrupt menstrual function. Irregular or missed periods require assessment rather than being accepted as part of the diet.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Intermittent fasting and pregnancy<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Do not begin restrictive intermittent fasting during pregnancy for weight loss. An <strong>energy deficit<\/strong> and inadequate nutrient intake can jeopardise maternal and fetal health.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Concerns include inadequate fetal growth and <strong>low birth weight<\/strong>, although specific outcomes should not be presented as inevitable. Seek pregnancy-specific clinical advice.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Intermittent fasting: contraindications and precautions<\/span><\/h2>\n<p><span style=\"font-weight: 400\">The following circumstances require avoidance or medical assessment before considering fasting; this is not an exhaustive list:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Underweight or inadequate energy intake<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Porphyria<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Active illness or infection<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Uncontrolled thyroid disease<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Diabetes treated with medication<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Advanced kidney or liver disease<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Pregnancy or breastfeeding<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Also avoid restrictive fasting with a current or previous eating disorder, and do not apply adult protocols to children. Discuss suitability with a healthcare professional.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28611 size-full\" style=\"font-size: revert\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/ayuno-intermitente-no-recomendable-1.png\" alt=\"When intermittent fasting may be unsuitable \u2013 INDYA\" width=\"840\" height=\"515\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/ayuno-intermitente-no-recomendable-1.png 840w, https:\/\/getindya.com\/wp-content\/uploads\/ayuno-intermitente-no-recomendable-1-300x184.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/ayuno-intermitente-no-recomendable-1-768x471.png 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/p>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400\">What are the risks of intermittent fasting?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Risks depend on duration, nutritional adequacy, medication and health. Fasts beyond <strong>24 hours<\/strong> can increase concerns about undernutrition and muscle loss as <a href=\"https:\/\/getindya.com\/en\/carbohydrates-sugars-glucose-glycogen\/\">glycogen<\/a> availability falls.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Possible problems include <strong>changes in mood or concentration, hunger and digestive discomfort<\/strong>. Fasting for 16\u201320 hours is not automatically free of risk, particularly with hypoglycaemia-prone medication or low energy availability.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Is intermittent fasting suitable for everyone?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">No single protocol suits everyone because <strong>needs and circumstances differ<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It may be unsuitable for people who are underweight or who struggle to eat enough for muscle gain and training.<\/span><\/p>\n<p><span style=\"font-weight: 400\">People with diabetes medication or kidney or liver disease need medical assessment; pregnancy, breastfeeding and eating disorders are important reasons to avoid restrictive fasting.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">What should an intermittent fasting diet contain?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">As with other eating patterns, variety and plenty of plant foods matter.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Food selection should match your needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you struggle to maintain weight because you cannot fit enough <strong>energy<\/strong> into the window, nut or seed pastes and olive oil can add energy. Widening the window or abandoning fasting may be more appropriate.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For appropriate <strong>weight loss<\/strong>, <strong>lower-energy-density foods<\/strong> such as vegetables and fruit, alongside wholegrains and pulses, provide <a href=\"https:\/\/getindya.com\/en\/foods-highest-in-fibre\/\">fibre<\/a> and can help with fullness without neglecting protein or total needs.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Example intermittent fasting menu<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Meal choices depend on the schedule. The source labels this <strong>16\/8 fasting<\/strong> but lists eating from 7 am to 2 pm, a seven-hour window. Treat it as an illustrative menu, not an exact eight-hour protocol.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>7 am:<\/strong> oat porridge with soya drink, banana, peach, blueberries, walnuts, cinnamon and ground ginger.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>10:30 am:<\/strong> a tuna wrap with lettuce, tomato, red onion, sweetcorn and homemade guacamole, plus Greek yoghurt. The original \u201cpm\u201d was a timing error.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\"><strong>2 pm:<\/strong> teriyaki chicken noodles with saut\u00e9ed vegetables and sesame seeds, plus a piece of fruit.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29445\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-aguacate-wrap-1536x768-1.webp\" alt=\"What to eat during an intermittent fasting plan \u2013 INDYA\" width=\"1000\" height=\"500\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-aguacate-wrap-1536x768-1.webp 1000w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-aguacate-wrap-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-aguacate-wrap-1536x768-1-768x384.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Intermittent fasting: frequently asked questions<\/span><\/h2>\n<p>Here are answers to common questions about intermittent fasting.<\/p>\n<h3><span style=\"font-weight: 400\">How does intermittent fasting differ from Ramadan?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Studies sometimes discuss dietary fasting alongside <strong>Ramadan<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A key difference is that Ramadan fasting excludes both food and drink during daylight, whereas most dietary intermittent-fasting protocols allow water and other non-caloric drinks.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Consequently, Ramadan studies cannot be directly applied to every <strong>intermittent-fasting<\/strong> schedule. Changes in sleep and hydration may affect <strong>endurance performance<\/strong> alongside food timing.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Which organs can intermittent fasting affect?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Research examines the <strong>pancreas<\/strong>, insulin responses, skeletal muscle and cardiovascular markers. Some studies report improvements, but effects vary and do not establish a universal organ-health benefit independent of energy intake and weight change.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Which drinks do not break a dietary fast?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Most protocols allow <strong>water, black coffee and unsweetened infusions<\/strong>. Rules concerning <strong>non-caloric sweeteners<\/strong> vary. \u201cNot breaking a fast\u201d is a protocol definition, not proof that a substance has no digestive or metabolic effects. Follow specific medical-test instructions if fasting for a procedure.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Why am I not losing weight with intermittent fasting?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">The eating window may still provide as much or more energy than you expend. Meal timing does not remove the importance of overall intake.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><strong>Lower-energy-density foods<\/strong> and adequate fibre can support fullness where weight loss is appropriate.<\/span><\/p>\n<p><span style=\"font-weight: 400\">They may help manage portions during eating periods and hunger during <strong>fasting periods<\/strong>. Avoid pushing the deficit so far that nutritional needs, health or training suffer.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-28962\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/nutricion-running-peso-1280x640.jpg\" alt=\"Weight management and intermittent fasting \u2013 INDYA\" width=\"800\" height=\"400\" title=\"\"><\/p>\n<h3><span style=\"font-weight: 400\">What happens if I fast for 12 hours every day?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">A 12-hour overnight interval is <strong>quite common<\/strong>: dinner at 9 pm and breakfast at 9 am, for example. It suits many adults, but no duration is automatically safe for every medical situation, and risks do not begin only after 24 hours.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">What if I fast from Monday to Friday?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">A continuous five-day fast is very different from a daily eating window. <strong>Fasts exceeding 24 hours<\/strong> can pose substantial risks and should not be self-prescribed. Taking <strong>vitamins and minerals<\/strong> does not make prolonged fasting nutritionally adequate or safe.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">When might effects become noticeable?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Some short studies report changes in <strong>insulin resistance<\/strong> and other markers within about a month, especially in groups with metabolic disease.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This does not guarantee the same response in healthy adults or demonstrate long-term benefit. People with diabetes need a supervised plan.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">When does weight loss begin?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Some studies discussed earlier report approximately <strong>half a kilogram per week<\/strong> over short periods with 16\u201320-hour fasting schedules. Individual weight changes vary, and early losses may include water.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Faster loss is not automatically better. Focus on a safe, sustainable plan rather than a promised weekly result.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">Recipes for an intermittent fasting plan<\/span><\/h2>\n<p>These dishes can be adapted to suitable eating schedules; the portions are examples rather than universal prescriptions.<\/p>\n<h3><span style=\"color: #02adb0;font-size: 18pt\"><b>Couscous with chicken breast, Brussels sprouts, mushrooms and carrot<\/b><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28606 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/2019\/05\/Couscous-con-coles-de-bruselas-champi\u00f1ones-y-zanahoria.jpg\" alt=\"Couscous with chicken, Brussels sprouts, mushrooms and carrot \u2013 INDYA\" width=\"1080\" height=\"1080\" title=\"\"><\/p>\n<p><span style=\"color: #808080\"><strong>Ingredients<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;color: #808080\">Couscous 50 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Brussels sprouts 40 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Mushrooms 40 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Carrot 40 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Olive oil 10 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Table salt 2 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Chicken breast 80 g<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080\"><strong>Method<\/strong><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400;color: #808080\">Put the couscous in a bowl and boil an equal volume of water with a pinch of salt, or use the packet\u2019s specified ratio.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400;color: #808080\">Pour the boiling water over the couscous, stir and cover to hydrate.<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Meanwhile, heat a little olive oil and saut\u00e9 halved or quartered Brussels sprouts, sliced or diced carrot, quartered mushrooms and a pinch of salt.<\/span><\/li>\n<li>\n<div class=\"row\">\u00a0<span style=\"font-weight: 400;color: #808080\">Once tender, add the diced chicken and cook thoroughly, stirring until browned.<\/span><\/div>\n<\/li>\n<li>\n<div class=\"row\">\u00a0<span style=\"color: #808080\">Stir in the couscous and adjust the seasoning.<\/span><\/div>\n<\/li>\n<\/ol>\n<p><span style=\"color: #808080\"><strong>Figures per serving<\/strong><\/span><\/p>\n<p><span style=\"color: #808080\">Calories: 409<br \/>\n<\/span><span style=\"color: #808080\"><span style=\"font-weight: 400\">Protein: 25%\u00a0 \u00a0|\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400\">Carbohydrates: 46%\u00a0 \u00a0|\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400\">Fat: 29%<\/span><\/span><\/p>\n<h3><span style=\"color: #02adb0;font-size: 18pt\"><b>Quinoa, chickpeas, chicken, sweet potato crisps, kale and soya sprouts<\/b><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28607 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Quinoa-P-garbanzos-P-pechuga-de-pavo-boniato-aguacate-y-kale.jpg\" alt=\"Quinoa, chickpeas, chicken, sweet potato, avocado and kale \u2013 INDYA\" width=\"1080\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Quinoa-P-garbanzos-P-pechuga-de-pavo-boniato-aguacate-y-kale.jpg 1080w, https:\/\/getindya.com\/wp-content\/uploads\/Quinoa-P-garbanzos-P-pechuga-de-pavo-boniato-aguacate-y-kale-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Quinoa-P-garbanzos-P-pechuga-de-pavo-boniato-aguacate-y-kale-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Quinoa-P-garbanzos-P-pechuga-de-pavo-boniato-aguacate-y-kale-768x768.jpg 768w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><span style=\"color: #808080\"><strong>Ingredients<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;color: #808080\">Cooked quinoa 120 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Tinned cooked chickpeas 120 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Chicken breast 200 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Avocado 80 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Orange-fleshed sweet potato 150 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Kale 60 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Soya sprouts 20 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Sesame seeds 10 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Dried pumpkin seeds 10 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Olive oil 10 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Table salt 1 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Curry powder 1 g<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Saffron 1 g<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080\"><strong>Method<\/strong><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400;color: #808080\">Wash the kale.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400;color: #808080\">Peel and slice the avocado.<\/span><\/li>\n<li><span style=\"font-weight: 400;color: #808080\">Rinse and drain the chickpeas. Saut\u00e9 with a little oil, salt, curry powder and saffron.<\/span><\/li>\n<li><span style=\"color: #808080\">Season the chicken breast.<\/span><span style=\"color: #808080\"> Cook in a frying pan with a little oil until thoroughly cooked.<\/span><\/li>\n<li><span style=\"color: #808080\">Wash and thinly slice the sweet potato. Bake at 180\u00b0C for around 10\u201315 minutes, or until cooked through.<\/span><\/li>\n<li><span style=\"color: #808080\">Heat the ready-cooked quinoa for around a minute in the microwave, following the packet instructions.<\/span><\/li>\n<li><span style=\"color: #808080\">Arrange everything on a large plate. Add appropriately prepared soya sprouts, sesame seeds and pumpkin seeds, then dress with salt and oil. Cook sprouts thoroughly for vulnerable diners.<\/span><\/li>\n<\/ol>\n<p><span style=\"color: #808080\"><strong>Figures per serving<\/strong><\/span><\/p>\n<p><span style=\"color: #808080\">Calories: 1100<br \/>\n<\/span><span style=\"color: #808080\"><span style=\"font-weight: 400\">Protein: 25%\u00a0 \u00a0|\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400\">Carbohydrates: 40%\u00a0 \u00a0|\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400\">Fat: 35%<\/span><\/span><\/p>\n<h2><span style=\"font-weight: 400\">How can INDYA help with your nutrition plan?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Personalised advice can help assess whether intermittent fasting suits you and adapt meal timing, foods and portions to your health, training and preferences. A sustainable plan should be comfortable and nutritionally adequate.<\/span><\/p>\n<p><span style=\"color: #808080\">For help improving and planning your diet<strong>, <\/strong>explore our <strong><span style=\"color: #33cccc\"><a style=\"color: #33cccc\" href=\"https:\/\/getindya.com\/nutricionistas\/\"><strong>online nutritionist service.<\/strong><\/a><\/span><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Explore intermittent fasting types, weight-management evidence, meal planning and important safety considerations.<\/p>\n","protected":false},"author":12,"featured_media":10279,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35508","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35508"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35508\/revisions"}],"predecessor-version":[{"id":35700,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35508\/revisions\/35700"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/10279"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}