Intermittent fasting has become a popular dietary practice all over the world. It involves alternating between eating and fasting intervals. However, many adopt it without understanding its side effects. It’s crucial to note that true intermittent fasting isn't about abstaining from food for an entire day.

Bhupal Baniya, president of the Nutritionist and Dietitian Association of Nepal (NADAN), gives us a clear guide to intermittent fasting. As a clinical neurologist with over nine years of experience at Nepal Police Hospital, his insights provide a simple approach to incorporating intermittent fasting into your eating routine.

What is it?

Intermittent fasting is a simple approach to eating in a moderate and disciplined manner. Different methods suit individuals based on factors like work, age and weight. It’s important to note that not everyone can benefit from intermittent fasting, especially those with a history of disordered eating or specific medical conditions. Individuals with chronic diseases may need a different approach.

Intermittent fasting offers advantages such as improved metabolic health, increased longevity and a reduced risk of chronic diseases like diabetes, heart disease and cancer. To reap these benefits, it is crucial to follow the diet correctly.

How does it work?

The main goal of intermittent fasting for most individuals is weight loss. Excess weight often indicates higher body fat. By consuming a set amount of food during intermittent fasting, one avoids excessive fat intake. This prompts the body to repair hidden fat stores, leading to decreased fat levels and eventual weight loss. Additionally, intermittent fasting promotes overall health by encouraging better eating habits and weight loss, addressing various health issues over time.

Ways of intermittent fasting

To follow intermittent fasting, one must be committed to eating healthy food. Commit to a specific eating schedule, limiting your daily eating window to a few hours. For instance, you might eat only during an eight-hour period and fast for the remaining hours. Zero-calorie drinks are allowed during the fasting period.

Alternating between days you usually eat and days when you fast is known as alternate-day fasting. You eat very little or nothing on days when you are fasting. It requires courage and dedication, and it's essential to consult a doctor before attempting this approach.

Another method, the 5:2 diet, entails eating normally five days a week and then capping calories at 500-600 for two days. This diet is often favoured by working individuals, aligning with their energy needs on workdays and allowing flexibility on weekends.

Remember, the choice of intermittent fasting should consider factors such as body weight, daily activities, and individual metabolic rates. Tailoring the approach based on these factors ensures a more personalised and effective experience.

Are there any risks with intermittent fasting?

Intermittent fasting may not be suitable for individuals with specific health conditions, such as malnutrition. It could weaken their bodies further. Some people may experience headaches during fasting, possibly due to low blood sugar or dehydration.

Mood swings, anger and anxiety are potential side effects of intermittent fasting. Nutritional deficiencies may arise, impacting essential nutrients like vitamins, minerals and protein, depending on the fasting type. For individuals with a history of disordered eating, intermittent fasting might trigger or worsen eating disorders.

Compulsive eating is a risk due to food restriction during fasting, leading to weight gain and health issues. Before adopting any new diet, especially intermittent fasting, consulting a healthcare provider is crucial to assess suitability and potential side effects. Trying trends without understanding the full impact, as seen on platforms like TikTok, can be detrimental to health.

There have been cases of individuals facing health problems, including ICU admission, due to improper intermittent fasting. It’s important not to blindly follow trends, and those unable to try intermittent fasting can maintain health through a balanced diet. While intermittent fasting is often associated with weight loss, maintaining overall health involves adopting a wholesome approach to eating.