India, Sept. 25 -- With the festive season around the corner, many people are looking for ways tofeel healthier and may consider fasting or cutting calories. But does a 16-hour fast offer a distinct advantage for fat loss, and howcan you manage hunger, energy and workouts while eating less? Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, answers. "Intermittent fasting is mainly a way of organising when you eat, rather than a special fat-burning method," says Raj. For most people, fat loss still depends largely on maintaining a calorie deficit over time. Fasting may help some eat less by reducing eating opportunities, but does not automatically result in greater fat loss than a similar calorie-controlled diet. "The best approach is the one you can follow consistently while getting enough protein, fibre, vitamins and minerals," she says. If fasting leads to overeating during the eating window, it may offer no advantage. "The choice should depend on your daily routine, hunger patterns, medical history and ability to maintain the plan comfortably," says Raj. A 16:8 schedule may suit those who prefer fewer meals and do not feel very hungry while fasting, while regular calorie control may suit those who prefer eating more often. "Neither approach is automatically better for metabolism when calorie and nutrient intake are similar," she adds. Work, exercise, sleep and social commitments can also influence the choice. Headaches, weakness, overeating or poor concentration may signal that a less restrictive approach is more suitable. "Focus on foods that provide plenty of nutrition and volume for relatively fewer calories," says Raj. She recommends protein-rich foods such as dal, beans, curd, paneer, tofu, eggs or lean meats, alongside vegetables, fruits, whole grains and other high-fibre foods. "Fibre and protein generally help you feel fuller for longer." Adequate fluids can also help prevent thirst from being mistaken for hunger. Planning meals can prevent extreme hunger, while carbohydrates and fats need not be eliminated. A moderate, sustainable deficit is more practical than severe restriction. "Avoid making your calorie deficit too large," says Raj, as eating far less than the body needs can cause fatigue, poor concentration and reduced exercise performance. During the eating window, balanced meals with protein, fibre-rich carbohydrates and healthy fats are preferable to mainly sugary foods. "Drink enough water and get enough sleep," she adds. Those fasting can schedule demanding activities for when they normally feel most energetic. Persistent dizziness, weakness, fainting, confusion or severe fatigue should be discussed with a doctor....