What is Intermittent Fasting?

Intermittent fasting is not about what you eat but when you eat. This is what I liked the most about it. You may eat what you want. It’s a time-restricted eating pattern that alternates between periods of fasting and eating. During the fasting window, your body undergoes several physiological changes that promote healing, fat burning, and cellular repair. Initially, I saw it as a simple routine change, however, as I delved into the science behind it, the more I realized its immense potential. The more time I gave to intermittent fasting the more I believed its claims.

My First Steps into Intermittent Fasting

Before starting my job, while I was preparing for exams, I began with the popular 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. It wasn’t easy at first—skipping breakfast left me sluggish, and the hunger pangs were distracting. However, by the third week, something shifted. My body started adapting, and I started feeling lighter, more energetic and I could concentrate more. This became my motivation.

The process didn’t just stop there. Over time, I experimented with other methods, including the OMAD (One Meal a Day) approach and 24-hour fasts. It’s my day off today while writing this and I can very easily manage eating once. That’s how far I have come. While these were initially challenging, the sense of accomplishment, clarity and strange euphoria I experienced was addictive.

Challenges I Overcame

Intermittent fasting wasn’t all smooth sailing, it was like climbing a mountain. In the early weeks, I faced:

Hunger Pangs: Drinking water, herbal teas, wheat grass juice helped immensely.

Fatigue and Irritability: This will test your limits. But stay committed.

Social Constraints: Skipping meals during gatherings was tricky, but I learned to schedule my eating windows strategically.

Overeating During Eating Windows: Some times overeating is okay when following one-meal-a-day plan. This is the beauty of it because you eat once a day. Just restrict your cheat days to 2-3 days in a month.

Besides my cheat days, I focus on nutrient-dense, whole foods to feel fuller and stay under my caloric limits.

Physiological Effects and Health Benefits I Experienced in My Body While Fasting

These are what I have experienced so far:

Fat Burning and Weight Loss

During fasting, insulin levels drop significantly, allowing my body to tap into fat stores for energy. Over a few months, I lost a significant amount of fat, particularly around my waist, while retaining muscle mass. How I maintained my muscle mass is by following my required macros. See my post on diet here.

Autophagy: Cellular Cleaning

One of the most exciting revelations was learning about autophagy, a process where the body cleans out damaged cells and regenerates healthier ones. This felt like a literal reset for my body—energizing and rejuvenating me from within. Now, while fasting, I feel a strong sense of healing—a feeling that my body is happy.

Reduced Inflammation

Intermittent fasting may reduce inflammation through various mechanisms, including cellular repair processes (including Autophagy) and shifts in metabolism. Recently, another diet trend has emerged, known as the Anti-Inflammatory diet. This diet solely focuses on eating foods rich in antioxidants and omega-3 fatty acids. I personally think IF (intermittent fasting) is much easier and fun than the anti-inflammatory diet because you can eat what you want (mindfully of course) and it provides many additional health benefits.

Enhanced Focus and Mental Clarity

The production of ketones during fasting was a game-changer for my brain. This is the biggest reason why I am still on this regime. I experience heightened focus and improved cognitive function, especially during extended fasts. It is like my brain switches to a high-performance mode.

Euphoria and Inner Calm

Unexpectedly, I started feeling a sense of happiness and calm during my fasts. This “fasting high” made the process enjoyable rather than restrictive, and I began looking forward to my fasting windows. Now I don’t even feel I am hungry for hours, It’s more like a happy body and happy mind time. I even workout while in fasted state in the morning for added benefits but I do take BCAAs while working out to prevent muscle loss. Please consult your doctor before trying this though.

Better Sleep

By limiting my eating window and avoiding late-night snacks, my sleep improved drastically. I wake up feeling refreshed and ready to tackle the day.

Long-Term Disease Prevention

Though I started intermittent fasting for weight loss, I realized its benefits go far beyond that. Studies suggest fasting improves insulin sensitivity, reduces the risk of heart disease, and may even slow the aging process.

Benefits According to Various Scientific Studies

There are also many other benefits of IF as per scientific studies and my research like up to 5 fold increase in Human Growth Hormone (HGH), reducing the risk of Type 2 diabetes, IF may reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Common Intermittent Fasting Methods

There are several IF methods like:

16/8 Method: My go-to for its flexibility. Skipping breakfast and eating between 12 PM and 8 PM was easy to stick with. This was what I followed when I was starting out.

OMAD (One Meal a Day): Perfect for resetting my system and enjoying one hearty, satisfying meal. I follow this on my days off.

5:2 Method: Ideal for busy weeks, where for two days you intake reduced calorie (500–600 calories).

Warrior Diet: Involves eating small amounts of raw fruits and vegetables during the day and consuming one large meal at night. I usually follow this on weekdays while on the job.

Alternate-Day Fasting: Alternate between normal eating days and fasting days (or very low-calorie intake). I have never tried this because I find this a little bit extreme and unnecessary.

Types of Foods to Eat During Eating Periods

Eating thoughtfully is important while IF for proper sustenance. I focus on getting the maximum nutrients from food as possible. I also take multi-vitamins apart from food. Please consult your doctor before starting any supplement.

Whole Foods: Vegetables, fruits, lean proteins, and whole grains. They will make you fuller with less calories.

Healthy Fats: Avocado, nuts, seeds, and olive oil. Don’t restrict fat intake. Fat hold equal importance in diet as fibre or protein.

High-Fiber Foods: Legumes, oats, and leafy greens. Fibres are important for good bowel movements and maintaining a healthy gut microbiome.

Hydrating Foods: Soups, broths, and water-rich fruits.

The Road Ahead

Today, intermittent fasting isn’t just a dietary pattern for me—it’s my lifestyle. The balance and control it gives me over my body and mind are unmatched. Whether it’s for weight management, mental clarity, or long-term health, IF has proven to be one of the most effective tools I’ve encountered. IF is not some starvation diet; rather, it is a structured fasting.

If you’re considering intermittent fasting, I encourage you to start small, remain consistent, and let your body guide you. You might just discover, like I did, that the true benefits go far beyond the physical—they touch every aspect of your life.

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