Thread by @DietDrsayajirao

Intermittent Fasting is not starvation.
It’s science-backed fat loss.
It heals insulin resistance, PCOD & even prediabetes.
Yet 90% Indians do it wrong.
Here’s the ultimate guide to do it right 🧵
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#FatLoss #Diabetes #PCOD

1️⃣ What is Intermittent Fasting (IF)?
It’s not a diet.
It’s an eating pattern that cycles between periods of eating and fasting.

Most popular:
⏱️ 16:8 – Fast for 16 hrs, eat in 8-hr window
⏱️ 14:10 – Mild version, 14 hrs fast, 10 hrs eating

2️⃣ Why does IF work for fat loss?
✅ Increases fat burning hormones (like HGH)
✅ Improves insulin sensitivity
✅ Reduces caloric intake without effort
✅ Allows body to tap into fat reserves
Studies show IF is as effective or better than calorie-restriction diets.

3️⃣ Insulin: The Fat Storage Hormone
Every time you eat (especially carbs), insulin spikes.

Frequent meals → High insulin → Fat storage

Fasting = Less insulin =
🔁 Body burns fat for fuel
📉 Reduced belly fat
✅ Reversed insulin resistance

4️⃣ How IF Helps in Type 2 Diabetes
🩺 Reduces fasting insulin
🩺 Lowers HbA1c
🩺 Increases insulin sensitivity
🩺 Supports pancreas recovery

Dr. Jason Fung has reversed diabetes in 1000s with low-carb + IF.

📚 NEJM 2019: IF improves glucose regulation & reduces oxidative stress

5️⃣ PCOD & Intermittent Fasting

Women with PCOD often suffer from:
❌ Insulin resistance
❌ Hormonal imbalance
❌ Weight gain
❌ Irregular cycles

IF + protein-rich diet helps:
✅ Normalize insulin
✅ Reduce androgens
✅ Restore ovulation
✅ Lower inflammation

6️⃣ Popular Indian Friendly IF Schedule

✅ Beginner:
Eat 8am to 6pm (14:10)
✅ Intermediate:
Eat 12pm to 8pm (16:8)
✅ Advanced:
Eat 2pm to 7pm (20:4 or OMAD)
Choose what fits your lifestyle.

Start slow. Gradually shorten your eating window.

7️⃣ What Breaks a Fast?

Avoid during fasting window:
🚫 Tea/coffee with milk or sugar
🚫 Fruits, dry fruits, juice
🚫 Biscuits, khakra, sabudana
🚫 Artificial sweeteners (in excess)

✅ Allowed:
✔️ Black coffee
✔️ Green tea
✔️ Water
✔️ Pink salt + lemon water

8️⃣ Don’t Just Skip Meals. Nourish Deeply.

When you eat, focus on:
🥗 High-quality protein (eggs, paneer, dals)
🥦 Low-carb veggies
🥥 Healthy fats (coconut, ghee, seeds)
❌ Avoid: Refined carbs, seed oils, processed snacks

You’re not restricting calories.
You’re improving metabolic flexibility.

9️⃣ Top Benefits of IF Backed by Science

🔹 Fat loss (especially belly fat)
🔹 Improved insulin & blood sugar
🔹 Mental clarity
🔹 Reduced inflammation
🔹 Cellular repair (autophagy)
🔹 Better sleep
🔹 Longevity support

NEJM 2019: IF can delay aging & prevent diseases

🔟 Who Should Be Cautious?

⚠️ Pregnant or lactating women
⚠️ Underweight individuals
⚠️ Those with eating disorders
⚠️ On heavy medications – consult doctor
⚠️ Women with hormone sensitivity – monitor cycle initially

🔚 Final Word: Intermittent Fasting Works.
But it’s not magic. Combine it with:
✅ Real food
✅ 7-8 hrs sleep
✅ 8-10k steps daily
✅ Low stress lifestyle
You don’t need to eat 6 times a day.
You need to eat right less often.
#IF #FatLoss #DiabetesReversal #PCOD