In the world of weight loss and wellness, intermittent fasting (IF) is the talk of the town. Some call it a miracle for fat loss, others see it as a fad that might fizzle out. But what’s the real story behind intermittent fasting?
To cut through the noise, we bring you science-backed facts and expert advice from Dt. Poonam Sharma, the leading dietitian at Health First Diet Clinic, Greater Noida. With years of experience transforming lives through practical nutrition, she unpacks the most common myths and lays out the truths that matter.
🔍 What Is Intermittent Fasting?
Intermittent fasting isn’t about what you eat—it’s about when you eat. It’s a structured eating pattern where you alternate between periods of eating and fasting.
Common Methods of Intermittent Fasting:
- 16:8 – Fast for 16 hours, eat within 8-hour window
- 5:2 – Eat normally for 5 days, restrict calories (500–600) for 2 days
- OMAD (One Meal A Day) – Eat once in a 24-hour cycle
But is it right for you? Let’s separate myth from fact.
❌ Myth #1: Intermittent Fasting Means Starving Yourself
✅ Fact: Fasting is a break, not deprivation.
“Fasting is not starvation—it’s giving your digestion a rest so your body can focus on repair,” says Dt. Poonam Sharma, the best summer dietitian in Greater Noida.
True intermittent fasting includes hydration, electrolytes, and nutrient-dense meals in the eating window. Starvation slows metabolism, but fasting done right actually boosts it.
❌ Myth #2: You Can Eat Anything During the Eating Window
✅ Fact: Quality of food still matters.
While IF gives you flexibility, it’s not a free license for junk food. A samosa with cola during your eating window won’t help you lose fat.
“At Health First Diet Clinic, we design balanced intermittent fasting plans that include summer fruits, detox drinks, and high-protein meals,” says Dt. Poonam Sharma.
Whole foods fuel your metabolism, balance blood sugar, and support gut health—key pillars for sustainable weight loss.
❌ Myth #3: It’s Only for Weight Loss
✅ Fact: Fasting has multiple health benefits.
Intermittent fasting helps with:
- Insulin sensitivity
- Cell repair (autophagy)
- Mental clarity
- Lower inflammation
- Improved gut health
“I’ve seen clients reverse early-stage diabetes and hormonal imbalances with structured fasting,” shares Dt. Poonam Sharma, a top dietitian in Noida Extension.
❌ Myth #4: Fasting Slows Down Metabolism
✅ Fact: Short-term fasting may increase metabolism.
Studies show that 12–24 hour fasts can slightly raise norepinephrine, a hormone that boosts fat-burning.
It’s chronic under-eating, not fasting, that damages metabolism. Fasting, when done right, can reboot your system.
❌ Myth #5: Women Should Not Do Intermittent Fasting
✅ Fact: Women can fast—smartly and strategically.
“I tailor IF plans for PCOD, thyroid, and perimenopause clients, ensuring hormonal balance is maintained,” says Dt. Poonam Sharma.
Shorter fasts like 14:10 or 12:12 are often more suitable for women, especially when combined with anti-inflammatory foods and herbal teas.
🧠 The Science Behind Why Intermittent Fasting Works
- Insulin Drops: When you fast, insulin levels fall, making fat stores more accessible for energy.
- Hormone Optimization: Fasting boosts growth hormone and reduces inflammation.
- Improved Digestion: The gut gets time to repair, promoting better nutrient absorption.
- Fewer Calories, Naturally: Most people reduce overall calorie intake without trying.
“The key isn’t to suffer—it’s to make fasting effortless by syncing with your natural rhythms,” advises Dt. Poonam Sharma.
🧃 Can You Drink During Fasting?
Yes, but stick to zero-calorie drinks:
- Water (infused with mint or lemon)
- Herbal teas
- Black coffee
- Apple cider vinegar in water (if suitable for your body)
Avoid:
- Milk or sugar
- Fruit juices
- Protein shakes (during the fasting window)
🥗 What to Eat in Your Eating Window?
Dt. Poonam Sharma recommends:
- High-fiber fruits like watermelon, muskmelon, berries
- Hydrating drinks like coconut water and cumin-infused buttermilk
- Lean proteins: paneer, tofu, lentils, eggs
- Healthy fats: seeds, nuts, avocado
- Complex carbs: oats, millets, brown rice
“I create IF meal plans using seasonal fruits and traditional Indian foods that support both digestion and weight loss,” shares Dt. Sharma.
💡 Real-Life Success from Greater Noida
Ritu, 35, from Mahagun Mywoods, struggled with PCOD and stubborn weight. After 3 months on an intermittent fasting plan customized by Dt. Poonam Sharma, she:
- Lost 8 kg
- Improved menstrual cycle regularity
- Reported higher energy and reduced sugar cravings
You too can achieve this—with expert supervision.
📝 Is Intermittent Fasting Right for You?
IF may not suit:
- Pregnant or breastfeeding women
- People with eating disorders
- Individuals with certain medical conditions or on heavy medications
Before starting, consult with a certified nutritionist.
“At Health First Diet Clinic, we evaluate your body type, lifestyle, medical history, and goals before recommending fasting,” says Dt. Poonam Sharma.
🌟 Final Word from Dt. Poonam Sharma
“Fasting isn’t magic—it’s a method. It works best when combined with clean eating, hydration, and personalized planning.”
Whether you want to reduce belly fat, reverse insulin resistance, or simply eat better, intermittent fasting can be powerful—when guided by an expert.
And who better than Dt. Poonam Sharma, Greater Noida’s most trusted summer dietitian, to help you do it the right way?
📌 Book Your Intermittent Fasting Plan Now
📞 Call/WhatsApp: 099583 67134
📍 Visit: Shop No. 126, Mart, Mahagun Mywoods, Sector 16, Gaur City 2, Greater Noida
🌐 www.healthfirstdiet.in
Health First Diet Clinic
🌐 Website: www.healthfirstdiet.in
📍 Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Ghaziabad, Uttar Pradesh 201318
📞 Call us at: 099583 67134.