To adapt to intermittent fasting, a nutritious and sustainable diet is crucial.
CASE STUDY & SUCCESS STORIES
Case history: Riddhi had uncontrolled hunger pangs which eventually led her to binge eating. Furthermore, she had frequent episodes of urination during nighttime. Her primary concern was weight management. Despite eating healthy home foods and following a clean diet, Riddhi was struggling with weight loss. She even tried intermittent fasting for weight loss, but that didn’t have any positive results.
Her blood reports were normal with no indications of any health challenges like insulin resistance. Though she had normal insulin resistance, she frequently experienced hunger pangs and excessive cravings.
Analysis by the best dietician in Hyderabad: We analyzed that Riddhi consumed foods with less oil in the belief that they were healthy. A large part of her diet consisted of quick-digesting foods like idlis, bread, rotis, etc., which did not support her body type. These foods were causing excessive hunger and not allowing her to follow her intermittent fasting program. In just a couple of hours after every meal, she would feel hungry and guilty as she knew she had eaten a sumptuous meal just a short while ago. Her disturbed food pattern was also causing frequent episodes of urination during the night.
Approach: We included a balanced diet consisting of whole foods at home, cell wall intact carbs, foods with soluble fibre, adequate protein, and good fats to keep her full for 3-4 hours after every meal. However, since her body was used to eating every two hours for several years, in her mind she could not believe it was possible to be hunger free for about 4 hours after each meal. Also, since the body was pre-programmed to eat food every 2 hours, she still got hunger pangs during the early phases of our approach.
A couple of coaching sessions were conducted to educate her about the functioning of the body, the reasons for hunger pangs, and fat-accumulating foods vs. fat-burning foods. We started by increasing her time duration between meals from 2 hours to 2.5 hours and after a week to 3 hours. At first, we corrected the first half of the day (breakfast to lunch), and then slowly began to give a 4-hour gap between large meals, helping her make it through the day. Initially, we gave her meals from 7 am to 9.30 pm but gradually brought her up to 14 hours of intermittent fasting. We ensured that she was able to manage her meal plans comfortably along with her family responsibilities of managing her home and taking care of her young children.
Results: Within 3 weeks, she was able to comfortably stay hunger-free for 4 hours between meals. Her frequent urination also stopped within the first 10 days.
Within a few days, we noticed she felt satiated after every meal for more than 3-4 hours. Within 8 weeks, she lost 5 kgs and within 3 months she lost 8 kgs. This was the first time she was able to lose 8 kgs in her adult life. Now, she can maintain her weight at a consistent rate and has had no further complaints about her health.
Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email email@example.com or Mobile +91 9491011202
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