Intermittent fasting is one of those food trends that’s steeped in tradition. While many may think of it as a fad, it is far from being a passing trend. Time and again, tradition has proved the multiple benefits of fasting, be it increased metabolism, weight loss, detoxification or enhancing vital organ function. “The truth is that every religion in India has it’s own form of intermittent fasting, be it Ramzan for Muslims, Paryushana for Jains or Navratri for Hindus,” says Dr Vishakha Shivdasani, a Mumbai based award-winning medical doctor specialising in nutrition. The great news is that the benefits of fasting go beyond weight loss or hormone balance. “Insulin and Vitamin D are master hormones—when insulin stays stable in our body it will balance all other hormones.” Fasting prevents blood sugar spikes, and that in turn helps keep everything from hormones to weight in check.
For the uninitiated, intermittent fasting is when you go without food for many hours in a day, or a couple of days in a week. You can fast intermittently for 16 hours and eat for only eight hours in the day. So if your last meal was at 7pm, your next meal should be at 10am. You can drink water or herbal teas in between, but nothing milky or sweet. The other option is to eat five days in the week and fast for two days, but that may be tougher. However, breaking your intermittent fast the right way is extremely crucial. For instance, one must never eat fruits as the the first meal because they will cause a blood sugar spike, especially on an empty stomach. “The best time to consume fruits is later in the day, between meals as a snack.” But even then, Dr Shivdasani recommends that you combine fruit with nuts, as protein prevents your blood sugar levels from rising too quickly. She suggests three options instead, which work well to break your intermittent fast.
Carbohydrates and protein
Upma, quinoa or oats with lots of nuts, seeds and Greek yoghurt is great for this. “[Eating] complex carbs and nuts together provides both instant and long lasting energy, while the protein helps to build muscle,” explains the nutritionist.
Protein and vegetables
“A lot of people do intermittent fasting while following a keto diet, so this option is ideal for them.” Dr Shivdasani recommends a meal of paneer, tofu or egg scramble with vegetables on the side as carbs, along with handful of mixed nuts. “This is great because it’s got protein, good fat and antioxidants from vegetables.” She says that if you choose the egg, then that has the most bio-available form of protein, ie, one that is used most easily by the body. “If you’re opting for paneer, I never suggest anything low fat, so enjoy a full fat version.”
Lentils and protein
“Lentil chilas can be good, but not if you’re on a keto diet as most lentils are 87 per cent carbs.” Combine a besan or mung dal chila with nuts and yoghurt to add healthy fats and proteins to your meal. “If you sprout beans and lentils, then you’re increasing the protein content [by] four times.” So sprouted lentils or sprouted lentil flour pancakes are excellent options for breakfast.
