Is There a New Challenger to Intermittent Fasting?

by YOUxTalks | Apr 19, 2025 | Health

📢 New research suggests:

You don’t have to fast or count calories heavily to lose weight.
A low-carb, plant-based diet might give similar results — and be easier to stick to long-term.

🧪 What Does the Study Say?

📍 University of Surrey researchers discovered:

Low-carb diets offer similar weight loss benefits to intermittent fasting, even without heavy calorie restriction or eating windows.
On low-carb days, people did feel more hunger — BUT:
- They did not eat more over the next two days.
- This means the body may adapt to carb restriction over time.

🔄 Why Is This Important?

Many people struggle with intermittent fasting (IF) because:

It can feel restrictive.
You must eat only during small time windows.

This study suggests that cutting carbs (especially refined carbs) might be:

Easier to follow
Just as effective
Less stressful

👩‍⚕️ Dr. Shivani Gulati, Functional Nutritionist at Ojas Alchemist Hospital, Panchkula, says:

“A mix of low-carb eating, healthy fats, and time-restricted eating supports energy regulation, reduces inflammation, and enhances cell repair.”

🍞 What Exactly Should You Cut?

Refined carbs like:

White sugar
White bread
Pastries
Processed snacks
Ultra Processed street food
Fried Food
cause sugar spikes and unstable blood glucose.

🥗 What Should You Eat Instead?

✅ Vegetables You Should Eat More Of:

Leafy Greens: spinach, kale, Swiss chard, collard greens
Cruciferous Veggies: broccoli, cauliflower, Brussels sprouts
Non-starchy veggies: zucchini, cucumber, bell peppers, mushrooms, eggplant
Root vegetables: carrots, sweet potatoes (in moderation)
Other great options: asparagus, artichokes, celery, tomatoes

These vegetables are:

Naturally low in carbs
Packed with fiber, which helps with digestion and stable blood sugar
Rich in vitamins, minerals, and antioxidants to support overall health

✅ Protein and Healthy Fats:

Legumes: lentils, chickpeas, black beans, edamame
Tofu, Tempeh, and Seitan for high-quality plant protein
Whole Grains: quinoa, farro, buckwheat, oats, barley
Nuts and Seeds: almonds, walnuts, chia seeds, flaxseeds, hemp seeds, pumpkin seeds
Healthy oils: olive oil, avocado oil, flaxseed oil

🧬 How Does This Help Your Body?

🔹 Fat becomes your body’s fuel

When you lower carbs, the body shifts from using sugar to burning fat for energy.

🔹 Improves key health markers:

Lower triglycerides
Increased fat burn after meals
Better fasting insulin
Reduced HbA1c (a 3-month average of blood sugar)
Lower Hs-CRP (a marker for inflammation)

🧪 Root Cause Analysis (RCA) Shows:

In over 50 patient cases, switching to this low-carb + healthy fats improved:

Blood sugar control
Inflammation
Energy use
Long-term health

🥑 What About Fats? Eat the Right Ones!

Healthy fats = ✅
They help with:

Satiety (feeling full)
Hormone production
Brain function
Vitamin absorption

🌱 Plant-Based Fat Sources:

Avocados
Nuts (almonds, walnuts, cashews, pistachios)
Seeds (chia, flax, hemp, pumpkin)
Olive oil, avocado oil, flaxseed oil
Nut butters (almond butter, peanut butter)

🧪 Plant-Based Replacements for Animal Products

Here’s a detailed chart showing plant-based alternatives if you avoid eating fish and animal products:

Nutrient/Benefit	Typically from Fish/Animal	Plant-Based Replacements
Omega-3 Fatty Acids (EPA/DHA)	Fatty fish (salmon, sardines)	Algal oil, chia seeds, flaxseeds, walnuts, hemp seeds
Complete Protein	Eggs, meat, dairy	Tofu, tempeh, edamame, quinoa, soy milk, buckwheat
Vitamin B12	Animal products (meat, eggs, dairy)	Fortified plant milks, nutritional yeast, B12 supplements
Iron (heme iron)	Red meat	Lentils, chickpeas, spinach, pumpkin seeds (with vitamin C-rich foods to boost absorption)
Calcium	Dairy	Fortified plant milks (soy, almond), sesame seeds, tahini, collard greens, kale, broccoli, figs, almonds
Vitamin D	Fatty fish, egg yolk	Mushrooms (UV-exposed), fortified plant milks, sunlight, supplements
Zinc	Meat, eggs	Pumpkin seeds, cashews, lentils, oats, chickpeas, hemp seeds