Is Intermittent Fasting Good In Winter?

Winter is not just a season. It is an emotion. It is a feeling. Just like food is to many of us! 

We can benefit from changing our routine and diet as the seasons change. India is a land of seasonal fruits, vegetables, and delicious dishes made out of them. Majorly it's sweets; gajjar ka halwa, methi k ladoo, gondh k ladoo, chiki, adadiya, etc. Therefore, you are likely to gain a few pounds by giving in to your cravings (just like me!).

The countless weddings that take place in winter are not to be missed either! Those in western countries will have enjoyed Thanksgiving and Christmas feasts during the holiday season. So basically, if we have all the reasons to eat, we need to have a weight management strategy. This brings me to my topic of intermittent fasting. 

The internet is filled with conflicting opinions on intermittent fasting for weight loss. Let me try answering all the questions you may have regarding this big-time buzzword. 

What is intermittent fasting? 

An eating pattern known as intermittent fasting (IF) consists of shifting between fixed periods of fasting and eating. The theory behind intermittent fasting is that by limiting our intake, our bodies will use our fat reserves for energy more rapidly and effectively. It is a lifestyle choice more than a diet plan. Changing your eating patterns is the lifestyle choice you make for your overall better health.

Which time is best for intermittent fasting? 

An intermittent fasting diet plan involves refraining from all calories for a prolonged period. This time frame usually lasts between 12 and 40 hours a week.

During the fast, calories-containing foods and beverages are not recommended; only water, coffee, and other calorie-free beverages are advised. The popular 5 methods are as below. 

• Time-restricted eating: This involves fasting for at least 12 hours or longer per day and eating for the rest of the day. A well-liked example is the intermittent fasting 16/8 method. It includes a 16-hour daily fast and an 8-hour window for eating, during which you can fit in 2, 3, or more meals.
• The 5:2 diet: The 5:2 diet involves eating normally five days a week while limiting your caloric intake to 500–600 calories on the other two.
• Eat stop eat: A 24-hour fast is included in Eat Stop Eat once or twice a week.
• Alternate-day fasting: The objective of alternate-day fasting is to fast every other day.
• The Warrior diet: One of the first well-known diets to feature a type of intermittent fasting was the Warrior Diet. It entails eating one substantial meal at night and small portions of raw fruits and vegetables during the day.

Is it okay to do intermittent fasting in winter? 

Winter fasting is encouraged, but if the cold bothers you, you may wish to adjust your fasting schedule. Fasting reduces your core body temperature, which can be problematic in the winter since it prevents you from burning too many stored calories.

What to avoid in intermittent fasting? 

While fasting, you are free to drink water, coffee, tea, and other non-caloric beverages. It is advised to stay away from processed meats, sugar, trans fats, and refined carbs when you do eat.

Is intermittent fasting good for weight loss?

Intermittent fasting was helpful for weight loss, with a mean loss of 7 to 11 pounds over 10 weeks, according to a comprehensive assessment of 40 studies. A combination of intermittent fasting and exercise can show amazing results.

What are the benefits of intermittent fasting?

Intermittent fasting for PCOS and weight management is well known. But it has more to offer. As per a published article by Medical News Today, research finds intermittent fasting to be beneficial for:

• Weight loss
• Improved brain health
• Better heart health 
• Reduced risk of type 2 diabetes 
• Improved markers of health
• Lowers the risk of chronic health conditions 

Are there any side effects or drawbacks of intermittent fasting? 

Possible side effects of intermittent fasting could be

• Headaches
• Tiredness
• Constipation
• Over-eating during non-fasting periods 

By incorporating small, gradual changes over a longer period, rather than drastic ones in a short time, unwanted side effects can be reduced.

Intermittent fasting for women 

Before beginning an intermittent fasting regimen, women with diabetes, those taking specific medications, women who are pregnant, or women who are breastfeeding should consult their doctor.

Consult your doctor if you're thinking about attempting intermittent fasting to learn about potential disadvantages or drawbacks and determine whether it's the right choice for you.