Intermittent Fasting (IF) is one of the world's most popular fitness and weight loss trends. It aids rampant fat loss, increases energy, lowers bad cholesterol and also improves memory.
As the name suggests, Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. 25-year-old, Dr Dhruvish Kapadia tells us that he was able to trim from a whopping 102 kgs to 67-68 kgs by following a 100 per cent vegetarian IF plan after trying almost every diet plan available in the book.
Through my childhood I was a chubby yet athletic kid. But all my physical activities stopped around the tenth grade and I resorted to stress eating! This messed-up lifestyle led to an excessive weight gain. And by the time I was done with the 12th grade, Id already crossed 100 kgs! he says.
Around the same time, I also flunked my medical entrance exam. This was the first time I understood the implications of a bad lifestyle. I knew I had to take strict measures to get my life back on track starting with improving my fitness levels. It was simple logic: if I am fit, Ill have energy to study for longer hours (back when I was super-fat, I was also super lazy and felt sleepy 24x7).
Kapadia explains that his weight loss journey has been a very topsy-turvy one, in a years time he was able to lose 18 kgs and crack his med entrance exam but once college started, he realised that most doctors actually lead very unfit lives. I wanted to be the kind of doctor whod "Walk the Talk" when it came to giving health and fitness related advises.
Consequently, he researched and followed multiple diet plans before he realised the health benefits of the 16:8 IF diet pattern and started following the below weight loss plan.
I've tried and tested almost every diet plan available in the book Vegan, Keto, High protein, High carb, GM and Military and according to me, the best results can only be availed by following a clean diet that it is supported by healthy eating patterns and regular exercising.
To be able to the same for myself, I cut down on refined sugars, fried food, junk food and most of dairy products from my diet. I also made salads my best friends and started practicing Intermittent Fasting.
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them. There are many IF plans and patterns (12:12, 16:8, 5:2, Eat-Stop-Eat, etc.) that you can follow, but the most effective one, according to studies, is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.
Initially, I started with 12:12 split i.e. eating 2-3 meals during a 12-hour window and fasting for rest of the 12 hours. But as my body got used to it, I felt more confident, and started following the 16:8 diet pattern, he informs.
You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.
In addition to this, FASTED WORKOUTS did wonders to accelerate my fat loss. When I wasnt fasting, I was following the below diet plan.
Id eat only 2 or 3 meals in my 8-hour eating window.
Meal 1: Protein smoothie (30 grams protein powder in 200ml soymilk blended with handful of walnuts + almonds + pistachios and flax seeds)
Meal 2: A bowl of either semi-raw sauted vegetables OR a salad comprising fresh greens - lettuce/cabbage, capsicum, red and yellow bell peppers, carrots, tomatoes, cucumber and apples
Meal 3: Oats in water/soymilk with cocoa powder and chia seeds for heavy training days or to fuel before long runs
During the fasting period, Id consume 2-3 cups of green tea and black coffee (pre-workout).
Just like with my diets, I also experimented with various forms of exercises and fitness activities to lose weight.
I started with gymming working out at least 6 days a week and following a weekly routine focusing on the following body parts each day: Back, Chest, Lower Body, Core, Cardio, Shoulder and Arms.
Then, I moved onto Distance Running I would train for it by running 3 times a week and cross-training - 2 days a week. Cross-training would include lower body, core exercises and cycling.
Since the last few months, I have moved onto Bodyweight Training along with CrossFit and Mixed Martial Arts. In addition to these forms of exercises, I play Basketball or go for 10K runs, every weekend.
QUICK READ: 6 five-minute habits to help you lose weight, gain muscle, and live a healthier 2019
I have been able to maintain my weight at 67-68 kgs by following an intuitive eating approach clubbed with Intermittent Fasting, and following the above mentioned workout routine.
Set an easy and practically achievable goal for yourself. Do not compare yourself with anybody. Everyone has a different starting point and a different body type. Approach this fat loss mission with positivity. Dont make it seem like you have to "sacrifice" bad eating habits and cravings. You are doing it to feel better and healthier!
Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
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How to lose weight like this guy who lost 35 kgs via Intermittent Fasting after trying almost every diet plan - GQ India - What a man's got to do
