Intermittent Fasting Guide: 5 Benefits and Risks Beginners Should Keep in Mind Before Starting Diet Routine

Intermittent fasting is the trendy diet that people follow to lose weight. However, it is necessary to know all the benefits and risks before embarking on the journey.

In recent years, intermittent fasting has become one of the most popular health and fitness trends around the world. Fasting is not a new concept; it has been practiced for centuries by people of all cultures and religions. However, the systematic method of fasting, which varies between snacking and interval fasting, has gained popularity due to its potential health benefits. However, like most health trends, it comes with risks as well as benefits. Below, we take a deeper look at the rise of intermittent fasting and what it means for you.

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What is the intermittent fasting method?

In an exclusive interview with India.com, Simrat Kathuria, CEO and Chief Dietitian, The Diet Xperts, explained that intermittent fasting is not a diet in the traditional sense, but rather an eating pattern. It does not prescribe what one should eat, but rather focuses on when one should eat. The most common methods include:

• The 16/8 method: It involves fasting for 16 hours and eating within an 8-hour period.
• The 5:2 diet: It involves eating normally for five days of the week and restricting calorie intake (around 500-600 calories) on the other two days.
• Eat-Stop-Eat:Involves fasting for 24 hours once or twice a week.

4 benefits of intermittent fasting that you should know

1. Weight Loss and Fat Loss: One of the main reasons people turn to intermittent fasting is weight loss. By restricting food intake to certain hours or days, overall calorie intake is often reduced, leading to weight loss. Additionally, fasting periods can enhance fat-burning processes, as the body turns to stored fat for energy in the absence of food.
2. Improves metabolic health:Studies suggest that intermittent fasting may improve insulin sensitivity, leading to better blood sugar control. It may also reduce inflammation, a key driver of many chronic diseases. Some research also points to intermittent fasting’s potential to lower cholesterol levels, which supports heart health.
3. Cellular repair and longevity: During fasting, the body initiates a process called autophagy, in which cells remove damaged components. This process is crucial for cell repair and maintenance. Some animal studies suggest that this cellular “clean-up” could prolong life, although more research is needed to confirm this in humans.
4. Mental clarity and concentration: Many proponents of intermittent fasting claim that mental clarity and focus are improved during periods of fasting. This could be because the body switches from using glucose to using ketones as an energy source, which is thought to be a more efficient fuel for the brain.

5 risks of intermittent fasting

1. Nutrient deficiency: While intermittent fasting can help reduce calorie intake, it can also lead to nutrient deficiencies if not properly managed. Skipping meals can cause you to miss out on essential vitamins and minerals, especially if eating periods are not well planned.
2. Overeating: Some people may overeat during the feeding period, which can lead to weight gain rather than loss. The psychological aspect of fasting, where the period of restriction makes food more appealing, can lead to binge eating and unhealthy food choices.
3. Impact on mental healthIntermittent fasting may not be suitable for everyone, particularly those with a history of eating disorders. Strict eating periods can lead to obsessive behaviour around food and exacerbate mental health issues.
4. Possible hormonal imbalance: For women, intermittent fasting can cause hormonal imbalances, especially if practiced excessively. It can affect menstrual cycles and fertility due to the body’s response to the feeling of starvation.

Intermittent fasting offers a variety of potential benefits, from weight loss to improved metabolic health and enhanced mental clarity. However, it is not without risks. Before embarking on an intermittent fasting regimen, it is critical to consider your individual health needs and consult with a healthcare provider. As with any dietary approach, balance and mindfulness are key to reaping the benefits and minimizing the risks.