Overview of Intermittent Fasting

1. Intermittent Fasting(eating)
Dr. D.Gunasingh MD,DCH,
Dean & Principal/Professor of Pediatrics
Arunai Medical College & Hospital
Retd Professor of Pediatrics,
ICH & HC
Secretary, IAP- Tiruvannamalai district
branch

2. Overview
 What is IF?
 Benefits of weight loss
 Benefits of IF
 Advantage of IF over Calorie restricted diet
 Motivation for weight loss
 Preparing to start weight loss
 Monitoring during IF
 Diet during IF
 Controling cravings
 Exercise during IF
 Sleep

5. Intermittent fasting is

8.  Intermittent fasting (IF) is currently one of the
world’s most popular weight loss method. It is
being practised not only for weight loss but also for
other health benefits like better control of diabetes,
hypertension, increasing longevity, improved
cognitive functions etc.
 It is method of Time Restricted Eating, only during the
particular window you eat food. It does not focus on what
you eat like calorie restricted diet.It does not bother about
what you eat, it tells about when you eat

9. Why it is popular:
 In calorie restricted diet or keto diet or paleo diet also
you lose weight but after initial weight loss ,after few
months you start regaining weight.
 It is difficult follow these diet for a prolonged period.
 Easy to follow and the weight loss is sustainable
because IF is a lifestyle
 Cost you nothing.
 benefits other than weight loss especially IF helps in
reducing your belly fat.

10. Why it is popular?
1. Intermittent fasting can help regulate hunger hormones such
as Ghrelin.
2. Craving is reduced, one will have better control of appetite so
that so easily adhere to fasting regimen and lose weight as well
belly fat.
3. Conscious of hunger and satiety cues. Awareness of true
hunger versus cravings. One can distinguish between genuine
physiological needs and eating for pleasure.

15. Sir started intermittent fasting OMAD since
may 31 this year and reduced almost 14.5 kg
till now
Joined intermittent fasting for weight loss
group on June 4 under recommendation by dr
Prasanna
Thanks sir

17. Anant Ambani shocks world with drastic
108kg weight loss

19. Dr.Jason Fung
 “But diet and exercise are not fifty-fifty partners Diet
does 95 per cent of the work and deserves all the
attention; so, logically, it would be sensible to focus on
diet. Exercise is still healthy and important—just not
equally important. It has many benefits, but weight loss is
not among them. Exercise is like brushing your teeth. It is
good for you and should be done every day. Just don’t
expect to lose weight.”
 ― Jason Fung, The Obesity Code: the bestselling guide to
unlocking the secrets of weight loss

20. Dietary supplements –not
recommended
Acupuncture

21.  நீ தி வெண
் பா neethi-venba 09
 உணவு

 ஒரு பபாது போகிபே ஒண
் தளிர்க் கக
மாபத
 இரு பபாது பபாகிபே என
் ப - திரி பபாது
 பராகிபே நான
் கு பபாது உண
் பான
் உடல்
விட்டுப் பபாகிபே என
் று புகல் .
 தளிர் பபான
் ற கககே உகடேெபள!
 ஒரு நாகளக்கு ஒரு பெகள
உண
் பென
் போகி
 இரு பெகள உண
் பென
் பபாகி
 மூன
் று பெகள உண
் பென
் பராகி (பநாே்
உண
் டாக்கும்)
 நான
் கு பெகள உண
் பென
் உடல் விட்டுப்
பபாகி (சாவு உண
் டாக்கும்)

23. The soccer team went nine days without
food

24. IF vs Calorie restricted diet

25. What is intermittent Fasting?
 Eating plan that switches between fasting and
eating on a regular schedule.
when you eat not about what to
eat

◦ Intermittent fasting is
an eating plan that
switches between
fasting and eating on
a regular schedule.

26. Mechanism of weight loss in IF

34. How IF works…

36. Obesity is a hormonal imbalance
“Once we understand that obesity is a
hormonal imbalance, we can begin to
treat it. If we believe that excess
calories cause obesity, then the
treatment is to reduce calories. But
this method has been a complete
failure. However, if too much insulin
causes obesity, then it becomes clear
we need to lower insulin levels.”

37. ― Jason Fung, The Obesity Code:
the bestselling guide to unlocking
the secrets of weight loss
 “In 1960, we ate three meals a
day. There wasn’t much obesity.
In 2014, we eat six meals a day.
There is an obesity epidemic. So,
do you really think we should eat
six meals day? ”

40. Benefits
of
weight
loss

43. Preparing to lose
weight

44. Motivation
 Reason for losing weight
 Set a achievable goal
stop gaining weight itself a first step
to goal
 Track your progress
BMI/Waist circumference
 Support group
 Persistent and Patient
Slow and steady is sustainable
Professional support
Self-motivation plays a crucial role in helping
you stay on track and achieve your goals.

47. Circadian rhythm fasting

48. IF for beginners

50. Advantages
 Cost of fasting is zero
 No food craving
 Many other benefits
 Normal food
 No special preparations
 No fear of Macro or Micro nutrient deficiency
 Genetically we are made to fast

51. Precautions…
 To be avoided in Pregnant/Breastfeeding mother/Less than 18 years
 In type 1 diabetes
 If weight is below normal
 In type 2 DM under supervision

52. How do I know IF is working?
1. After few weeks, one will
have reduce cravings and
they can manage the hunger
2. Sleeps better
3. More energetic
4. Your waist size comes down
5. Weight loss may take little
more time

53. When plateau
occurs
 Increase the duration of
fasting
 Change in the diet/Low carb
diet/high fibre diet
 Good sleep
 Change the types of Fasting
 Add little more exercise
 Avoid alcohol

54. Failures in
intermittent
fasting…
Not following IF strictly
Over eating during eating window
Eating Ultra Processed food
Fasting period is not adequate

55. Get a sound sleep
 After a long and hectic schedule, your
body and mind need relaxation.
 If you have trouble sleeping, sleep in a
dark room or use curtains to darken
your room. Turn your clock away and
get a good sleep.
 Sound sleep will make your mind and
body fresh, rejuvenate your mood and
stabilize your body mechanism.
 By improving your sleeping schedule,
you can actually reduce stress. It
improves memory, enhances mood
and also makes you more patient and
tolerant.

56. National Sleep Foundation’s Sleep Duration
Recommendations
Age Recommended
May be
appropriate
Not
recommended
School-aged
Children
6-13 years
9 to 11 hours
7 to 8 hours
12 hours
Less than 7 hours
More than 12 hours
Teenagers
14-17 years 8 to 10 hours
7 hours
11 hours
Less than 7 hours
More than 11 hours
Young Adults
18-25 years 7 to 9 hours
6 hours
10 to 11 hours
Less than 6 hours
More than 11 hours
Adults
26-64 years 7 to 9 hours
6 hours
10 hours
Less than 6 hours
More than 10 hours
Older Adults
≥ 65 years 7 to 8 hours
5 to 6 hours
9 hours
Less than 5 hours
More than 9 hours

64. Know Your Numbers: Maximum and Target Heart Rate
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is
about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.
Age Target HR Zone 50-85% Average Maximum Heart Rate,
100%
20 years 100-170 beats per minute (bpm) 200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm

65. Benefits…So what are you waiting for? Let’s get moving!
 Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s,
several types of cancer, and some complications of pregnancy
 Better sleep, including improvements in insomnia and obstructive sleep apnea
 Improved cognition, including memory, attention and processing speed
 Less weight gain, obesity and related chronic health conditions
 Better bone health and balance, with less risk of injury from falls
 Fewer symptoms of depression and anxiety
 Better quality of life and sense of overall well-being

66. Move more, with
more intensity,
and sit less.
 Science has linked being
inactive and sitting too
much with higher risk of
heart disease, type 2
diabetes, colon and lung
cancers, and early death.
 It’s clear that being more
active benefits everyone
and helps us live longer,
healthier lives.

67. Can I STOP IF?

68. When to stop IF?
 Life style: Fit into your life style .
Sustainability is crucial for long term
success
 Personal Goals:. Once you reach
your desired weight or health
markers, you can adjust your eating
pattern.
 Listen to Your Body: Pay attention
to how your body responds to
intermittent fasting. If you feel
energized, focused, and your
overall well-being is good, you
might choose to continue.
 Consult experienced people

69. Reality: While intermittent fasting can be a helpful tool for
weight management, it's not a magical solution.
Weight loss ultimately depends on a combination of
factors, including overall calorie intake, food choices, and
physical activity.
Simply adopting intermittent fasting without considering
the quality of your diet and overall lifestyle may not lead
to sustained weight loss. Additionally, individual
responses to intermittent fasting can vary.
It's important to approach intermittent fasting with a
balanced perspective, considering its potential benefits
but also recognizing that it's just one approach among
many for achieving and maintaining a healthy weight. It's
Myth: Intermittent fasting is a magical
solution for weight loss

70. Message
 Never go to any parties/restaurant
 Never eat processed food/junk food
 Start looking into label on the food
 Avoid going to super market
 Never eat in front of media/reading .Eat only in the dining table
 Early to sleep…early to wake up
 Never forced feed children

71. Message
 Buy lot of vegetable/fruits.
 Avoid fried/baked items completely. Eat low
energy-density food.
 Eat based on your hungry. Eat slowly .Use
small plates
 Today is right day. Get up start walking
.Never sit continuously for more than 20-30
minutes

72. Message
 Eat less…Move more …Loose weight…is not
true
 Fasting and Feasting
…Fasting…Feasting..Intermittent Fasting is
an ideal way not only to loose weight but
also to enjoy other advantages
 If you want to Eat normally … Still want to
loose weight without pain…
 Follow Intermittent Fasting… at zero cost
 Always combine IF with exercise for best
outcome

73. Message…
 F-Fat loss
 A- appetite control
 S- Superior to Calorie contolled
 T- Time restricted
 I-Insulin low/Improve sleep
 N- Novel method
 G- HGH high

74. எனது லட்சியம் நிறைவேை
வ ோகவேண
் டும் நநடு வநரம்;
 ஏநனனில் அறை அறடய
நோன் நெல்ல வேண
் டிய தூரம்
நேகு தூரம்.
 நெல்ல வேண
் டிய ோறைவயோ
அடர்ந்ை கோரிருள் நிறைந்ை
கோட்டு ேழி.

75. THANK YOU