Doing Intermittent Fasting THIS way can help in weight loss; Harvard doctor gives 3 tips
credit: instagram@doctor.sethi
In a world full of quick fixes, weight loss tricks, and diet charts, intermittent fasting has risen steadily to prominence for one reason and surprisingly, it works. But doing it just right is the key.
According to Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, losing weight with fasting doesn't mean radical schedules or starvation. It's all about balance and making the right choices.
He recently posted three must-know tips that can make you unlock the true potentials of intermittent fasting without stressing your body. Here's how you can proceed.
Start easy by using 12:12 rule
If you're new to fasting, don't start with long fasts or skipping meals aggressively.
Starting with a 12:12 regimen that is, eating within a 12-hour window and fasting for the other 12 hours. For instance, if your last meal is at 8 p.m., your next meal should be at 8 a.m. the next day. This rhythm is gentle enough for beginners while still giving your digestive system a break. More importantly, it helps regulate your body clock, improves sleep, and introduces your metabolism to a healthier pattern.
Over time, it becomes easier to shift to more intense fasting plans like 16:8 if needed.
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Try to avoid snacking in between meals
Dr. Sethi highlights that snacking too often is one of the largest barriers to weight loss. With every snack, particularly on processed or sugary foods, your insulin level surges. With elevated insulin levels, your body will begin storing fat rather than burning it. To stop this cycle, he recommends eating full, filling meals within your meal window and nothing else in between. This makes the body stay longer in a fat-burning mode and trains it to depend less on a continuous energy supply.
It also results in more conscious eating. Instead of grabbing chips or cookies out of boredom, you start enjoying nutrient-dense, satisfying meals that sustain you and keep you fuller for longer.
Drink zero-calorie beverages
Fasting doesn't mean going without fluids; in fact, hydration is a vital part of fasting. It is recommended to take calorie-free beverages like water, black coffee, or green tea. These drinks not only help keep hunger at bay but also support metabolic activity.
Black coffee and green tea contain compounds that may aid fat oxidation and mental alertness. Also, they could be an excellent way to handle cravings or drowsiness during fasting hours without breaking your fast.
General hydration would aid in flushing out toxins while promoting digestion and helping you feel full throughout, making the overall practice of fasting easier and more effective.
Dr. Sethi's fasting tips are notable for their simplicity and emphasis on sustainability. You don't have to starve yourself or follow radical eating habits to shed some pounds. Rather, by adhering to a disciplined regime, abstaining from unwarranted snacks, and ensuring adequate hydration, you can harmonize your diet with your body's internal rhythm.
In this noisy universe of weight-loss tricks and shortcuts, these three suggestions provide clarity and a consistent course toward improved health.
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