Last Updated:June 09, 2025, 21:36 IST
Intermittent fasting helps the body tap into stored fat by aligning eating patterns with natural metabolic rhythms.
Intermittent fasting helps the body tap into stored fat by aligning eating patterns with natural metabolic rhythms.
Intermittent fasting (IF) has emerged as one of the most effective and sustainable strategies for weight loss. Unlike conventional diets that focus on what to eat, IF focuses on when you eat, promoting fat burn, improved metabolism, and better energy levels.
What Is Intermittent Fasting?
Intermittent fasting involves cycling between periods of eating and fasting. The most popular beginner-friendly method is the 16:8 method, where you fast for 16 hours (including sleep) and eat during an 8-hour window. For example, if your eating window is 12 pm to 8 pm, you’d skip breakfast, have your first meal at noon, and finish dinner by 8.
Other beginner options include:
14:10 method: Eat within a 10-hour window (e.g., 10 am to 8 pm)
5:2 method: Eat normally for 5 days, and restrict calories to 500–600 for 2 non-consecutive days a week
Beginner’s Weekly Schedule (16:8 Method Example)
Monday–Friday
8:00 AM – Black coffee, green tea, or water (no calories)
12:00 PM – First meal (high protein, fibre-rich)
4:00 PM – Snack (nuts, fruits, yogurt)
7:30 PM – Dinner (lean protein, veggies, healthy fats)
8:00 PM to 12:00 PM next day – Fasting window
Saturday–Sunday
You can either continue the same routine or switch to 14:10 for flexibility.
Why It Works
“Intermittent fasting allows insulin levels to drop, enabling the body to access stored fat more easily,” explains Dr. Siddhant Bhargava, fitness and nutrition scientist and co-founder, Food Darzee. “It also helps reduce late-night snacking, which is a major contributor to weight gain.”
In addition, fasting helps regulate hunger hormones like ghrelin, and studies show it can improve metabolic markers like blood sugar and cholesterol.
Tips for Success
Stay hydrated during fasting hours
Break your fast with a balanced, whole-food meal
Avoid bingeing during eating windows
Be consistent—results take time
“IF isn’t about starving—it’s about giving your body the time to reset and burn fat more efficiently,” says Rujuta Diwekar, celebrity nutritionist.
For beginners, intermittent fasting offers a flexible and science-backed way to lose weight intermittent fasting offers a flexible and science-backed way to lose weight—without counting calorieswithout counting calories. The key is consistency, patience, and making healthy food choices within your eating window.
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
- First Published:
#Intermittent #Fasting #Weight #Loss #Beginners #Schedule
