Is Intermittent Fasting Good for You?

Fasting isn't new to us in India—we've been doing it for religious and cultural reasons for centuries. But intermittent fasting has become a major health trend, and everyone seems to be talking about it. So what exactly is it? Intermittent fasting is simply an eating pattern where you alternate between periods of eating and fasting. It's not about what you eat, but when you eat.
The Most Popular Fasting Methods are :

• 16/8 method – Fast for 16 hours, eat during an 8-hour window (e.g., eat between 12 PM and 8 PM)
• 20/4 method – Fast for 20 hours, eat during a 4-hour window
• 24-hour fasting – Fast for a full day, once or twice a week

So why is everyone suddenly doing it?

• We love shortcuts. It's human nature. When it comes to losing weight, everyone wants results fast. After years of working as a fat loss expert, I can tell you one thing: people are always looking for the quickest path to their goal.
• It creates a calorie deficit. By skipping meals during the fasting window, most people naturally end up eating fewer calories throughout the day. And when you eat less than you burn, you lose weight. It's that simple.
• The fat-burning belief. Many people think that when you fast long enough, your body is forced to burn stored fat for energy instead of using food. There's some truth to this, but it's not quite as magical as it sounds.

So Does It Actually Work?

Yes, intermittent fasting can help with weight loss, appetite control, and maintaining a fit lifestyle. But it's not without downsides. Some people experience overeating during their eating window, nutrient deficiencies, mood swings, irritability, and low energy levels.

My take on this is that Intermittent fasting can work well for short periods—like a month or two—or when your physical activity is very limited. But for long-term health and sustainable fat loss, I don't think it's the best strategy.

What I Recommend Instead : If you want to stay healthy, burn fat, and actually enjoy your food, here's a better approach :

• Eat balanced, well-portioned meals that include quality protein, carbohydrates, healthy fats, fiber, vitamins, and minerals. Focus on: Fresh fruits and vegetables. Whole grains like quinoa, brown rice, oats, millets, and barley. Lean proteins such as chicken, fish, eggs, beans, lentils, tofu, nuts, seeds, and low-fat paneer. Healthy fats from fish, olive oil, coconut, avocados, nuts, and seeds
• Move your body the right way. Combine cardio with strength training. Here's why strength training matters: muscle burns more calories than fat, even when you're resting. The more muscle you build, the more your body becomes a calorie-burning machine—24/7.

Intermittent fasting isn't bad, but it's not a magic solution either. It works for some people in certain situations, but sustainable fat loss comes from consistent healthy eating and smart exercise not from restricting when you can eat.

Choose what works for your lifestyle, not just what's trending.