What is intermittent fasting?
Intermittent fasting (IF) is not a diet - it is an eating schedule. You compress your eating into a window (commonly 8 hours) and fast outside it. The most studied protocols are 16:8 (16 fasted, 8 eating), 14:10, 18:6 and the 5:2 (two low-calorie days a week).
Why it works
Two reasons. First, most people naturally eat less when their eating window is shorter - there is simply less time to over-snack. Second, the longer fasting period lowers insulin, allowing the body to access stored fat more easily. Studies show 3-8% body weight loss over 8 to 24 weeks.
The Indian fit
16:8 fits the Indian schedule beautifully. Skip breakfast or finish dinner by 7 PM and you are already on a 12-14 hour fast. Indian dinner-eating culture, where families eat together late, often makes a fasted morning the easiest version.
Who should not try IF
Pregnant women, people with a history of eating disorders, type 1 diabetics, those on multiple diabetes medications and growing teenagers. Women with PCOS and stress-driven cortisol issues should ease in gradually with 12:12 or 14:10 first.
How to start
Week 1: 12 hours fasted, 12 hours eating. Week 2-3: 14:10. Week 4 onwards: 16:8 if it feels good. Drink water, black coffee or plain tea during the fast.
Key Takeaways
- IF is an eating schedule, not a diet - food quality still matters
- 16:8 suits most Indian schedules; start with 12:12 if you are new
- Avoid IF if pregnant, on insulin or with disordered eating history
- Pair fasting with a high-protein eating window for best results
Frequently Asked Questions
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