How does intermittent fasting help?
Intermittent fasting played an important role in Madhavan’s weight loss strategy. This method involves cycling between periods of eating and fasting.For Madhavan, the fasting window extended from his last meal at 6:45 PM until his first meal the next day.
Intermittent fasting helps the body enter a state of ketosis, where it begins to burn fat for energy instead of relying on glucose from carbohydrates. This process can significantly accelerate weight loss. According to a study published in the New England Journal of Medicine, intermittent fasting can lead to weight loss and improve metabolic health by reducing insulin resistance and inflammation.
Intermittent fasting, heavy chewing of food 45-60 times( drink your food and chew your water) .. last meal at 6.45 pm .( only cooked food -nothing raw AT ALL post 3 pm ) .. early morning long walks and early night deep sleep( no screen time 90 min before bed) … plenty of fluids… https://t.co/CsVL98aGEj
— Ranganathan Madhavan (@ActorMadhavan) July 18, 2024
Increasing the intake of fluid
Madhavan in a post on X (formerly known as Twitter) highlighted the importance of staying hydrated throughout the day. He consumed plenty of fluids, particularly water and green vegetable juices, which are significant for maintaining hydration and supporting metabolic processes.
Drinking water boosts the metabolism and can help suppress appetite. A study in the Journal of Clinical Endocrinology & Metabolism found that drinking 500 ml of water increased metabolic rate by 30% in both men and women. Fluids help detoxify the body and ensure that the kidneys function efficiently, which is essential during weight loss.
A well planned and meticulous diet
The 30-30-30 Rule- A Practical Guideline for Effective Weight Loss
Madhavan followed a diet rich in green vegetables and foods that are easily metabolised by the body. He avoided processed foods entirely and made sure to chew his food thoroughly (45-60 times per bite), a practice he refers to as “drink your food and chew your water.”
Eating green vegetables provides essential nutrients without adding excessive calories. These vegetables are high in fibre, which aids digestion and helps in maintaining a feeling of fullness, thereby reducing overall calorie intake. Chewing food thoroughly improves digestion and nutrient absorption, as highlighted in a study published in the American Journal of Clinical Nutrition.
Maintaining a proper sleep schedule
Ensuring a proper sleep schedule was another critical component of Madhavan’s routine. He made sure to get deep sleep every night and avoided screen time at least 90 minutes before bed.
Good quality sleep is essential for weight loss and overall health. Lack of sleep can disrupt the balance of hunger-regulating hormones like ghrelin and leptin, leading to increased appetite and calorie intake.
Madhavan practised mindful eating, paying close attention to his body’s needs and only consuming foods that were beneficial for his health. He avoided any form of exercise, running, surgery, or medication to aid his weight loss.
Mindful eating helps in recognising hunger and satiety cues, preventing overeating. This practice encourages individuals to savour their food and make healthier choices, leading to sustainable weight loss.