Is intermittent fasting popular trend or health risk, experts analyse

Sowmya Raju | NT

Bengaluru: Intermittent fasting (IF) has gained significant popularity in recent years, touted for its potential health benefits ranging from weight loss to improved blood sugar levels.

However, a recent study by the American Heart Association Epidemiology and Prevention has raised concerns about the safety of this eating pattern.

The study revealed that an 8-hour time-restricted eating window is associated with a 91% higher risk of cardiovascular death.

While there is limited data on the prevalence of intermittent fasting in Bengaluru, emerging reports suggest that it is indeed a growing trend.

Understanding intermittent fasting

Intermittent fasting is not about restricting certain foods but rather about controlling the timing of your meals.

It typically involves alternating between periods of eating (eating window) and fasting (fasting period).

Popular methods include the 16:8 method, where individuals fast for 16 hours and consume all their meals within an 8-hour window, and the 5:2 method, which involves eating normally for 5 days and restricting calories on 2 nonconsecutive days.

Edwina Raj, Head of Services - Clinical Nutrition & Dietetics in Bengaluru, explains, “During fasting, the body relies on fat for energy in the absence of glucose, leading to potential benefits such as weight loss, improved blood sugar control, reduced inflammation, and cellular repair. Some studies even suggest that intermittent fasting can lower bad cholesterol (LDL) and increase good cholesterol (HDL).”

However, she added that it's crucial to recognise that intermittent fasting is not a one-size-fits-all approach.

Strict fasting can result in deficiencies in essential vitamins and minerals if not properly planned.

Additionally, some individuals may experience side effects like hunger pangs, fatigue, headaches, and low blood pressure.

Who should avoid intermittent fasting?

While intermittent fasting has its potential benefits, it is not suitable for everyone. Individuals with certain health conditions such as diabetes, those on medication, and those with eating disorders should avoid self-administering a fasting regime.

Before attempting intermittent fasting, it is essential to consult a healthcare professional for personalised advice.

Tips for safe intermittent fasting If one is considering intermittent fasting, Edwina Raj urges them to, “Consult a doctor or registered dietitian before starting an intermittent fasting regimen to ensure it is safe for your individual health profile.”

She further added that choosing a time-restricted eating method that aligns with your lifestyle and preferences is also important as well as opting for a well-planned eating window designed by a qualified dietitian.

She said, “Stay hydrated during fasting periods and focus on consuming whole, nutrient-dense foods during your eating window and pay attention to your body's hunger cues and breakfasts gradually with light meals.”

Consider taking supplements if necessary and combine fasting with moderate exercise, avoiding strenuous workouts during prolonged fasting periods. Be patient and listen to your body.

Discontinue intermittent fasting if you experience any adverse effects and seek medical advice immediately.