It's Not About Calories, According to Experts, This Is the Key to Intermittent Fasting Success

Illustration of intermittent fasting. (Freepik)

JAKARTA - Intermittent fasting has become increasingly popular recently due to its believed numerous health benefits. This pattern isn't just about delaying mealtimes, but rather a strategy that gives the body a break from the digestive process.

Several studies show that intermittent fasting can aid weight loss, maintain stable blood sugar levels, and even support metabolic function.

In an interview published by the Hindustan Times, metabolic health coach Karan Sarin explained that fasting can be a powerful tool for restoring metabolic health.

He emphasized that intermittent fasting isn't solely about calorie reduction. "The idea that intermittent fasting works simply because of calorie reduction is completely wrong. Counting calories is an unsustainable approach and is a major reason for the failure of any fasting or diet," he said.

According to Karan, the type of food consumed plays a significant role in the function of hormones, especially insulin, which determines whether the body stores or burns fat. "And insulin is the one that determines that," he said.

For those who consume a lot of rice, wheat, or other carbohydrate sources, insulin levels can remain high throughout the day. "High insulin means your body is in storage mode, your metabolism slows down, and fat burning stops," he added.

He then explained the difference in the body's state when eating and when fasting. "This change occurs after about eight hours of fasting, when glucose levels drop," he said. The body then switches to using fat reserves as an energy source.

Karan likened the human body to a hybrid car, which can use two types of fuel. When eating, the body relies on glucose, but when you stop eating for a certain period of time, the body switches to burning fat. "While the exact timing can vary slightly from person to person, fasting simply gives your body the space to make this switch," he explained.

During intermittent fasting, he cautioned against consuming foods or drinks that can spike blood sugar. "Anything that spikes blood sugar will pull you out of the fasting state. Even a spoonful of sugar in tea or a small fruit snack will restart your glucose burning," he said.

He also advised listening to your body when hunger pangs arise. "Try distractions like music, going for a walk, or taking a nap. If you're really hungry, a little salt in your water or black coffee can help," he said.

According to Karan, black coffee or unsweetened tea can be good options to support your fast. When breaking the fast, he recommends starting with foods rich in protein and healthy fats. "If you choose sweet or high-carb foods, you'll actually waste a lot of energy," he said.