Dear Komal,
I have heard about the benefits of intermittent fasting.
I am diabetic and 60 years old.
Could you please suggest if this is safe for me and how should a beginner in this go about it?
Thanks,
Ramprasad

Ans: Intermittent fasting is an eating pattern that cycles between the eating and fasting windows. Dieticians do recommend it judiciously as it involves a dietary regimen which may not fit all cases. The main theory behind it is we extend our body's time to detox as we fast more. This may not be feasible for every individual and for those individual with certain health conditions.

Ans: What is the intention behind intermittent fasting?
Is it for weight loss or to sort out digestive issues?
For a 53 yrs individual
two meal is good enough along with a fruit/Veg salad in the mid day
Having early dinner before 7 pm is always good for all

Ans: To control blood glucose levels, follow a diet containing low fat dairy products, whole grains, fruits and vegetables, beans/legumes, low fats and low salt. Avoid sodas and sweet drinks like aerated drinks, tetra pack fruit juices, white bread, jaggery, sugar, packaged snacks etc. that can quickly raise your blood sugar levels. Fruits like banana , chickoo, mangoes, dates, etc. are high in glycemic index. Avoid starchy vegetables like potatoes , Yam, etc. Include a regular exercise schedule to lower your blood glucose levels.

Ans: The rise in blood glucose levels triggers the release of insulin from the pancreas. The blood sugar spikes depend on the amount and quality of carbohydrates in your diet. Complex carbs, high fiber and protein blunt the blood sugar spikes. You can spread your meals during the eating window based on your activities. Post workout the meal should have a high protein diet to ensure muscle build up.

Ans: If you are a male, then your weight for height seems fine. Though, you can definitely benefit by reducing some weight. A better approach would be that you get a body fat analysis done and focus on reducing fat and building muscles.
If you are a female, an ideal weight is height in cm minus 105. In that case, your ideal weight would be 57 kg and you can benefit by weight reduction, more.

Irrespective of what is your gender, Intermittent or time restricted fasting in any form is good. It is a way of restricted eating and thus reducing calories intake. It benefits multiple ways including weight reduction and improving metabolism.
I would also advise that alongside fasting, if you focus on physical activity and some aerobic and resistance exercises, that would also help in building muscles and strength and keeping weight under control.

Dr Chandrakant Lahariya
Centre for Health: The Specialty practice
Safdarjung Enclave, New Delhi,