by Intermittent fasting, when practiced long-term, carries many risks, including nutritional deficiencies, changes in hormonal balance, and a potentially negative impact on mental health.
The idea of how much the amount of food we eat affects our longevity dates back to the Greek physician Hippocrates. In the excellent book Outlive: The Science and Art of Longevity, author Peter Attia talks about how diet and health are related and cites the first person to put the idea of eating less into practice. A 16th century Italian businessman in Venice, who loved hosting parties and eating and drinking well, found himself suffering from weight gain, stomach pains, and continuous thirst, which is a symptom of incipient diabetes. To solve these problems, he went on a diet that consisted of eating only 340 grams of food a day, which was nutritious (like chicken stew) but not too filling. After a year of doing this, the Venetian discovered that all of his complaints had disappeared and decided to continue with his diet. He lived well into his 80s and shared his secret to a long life in Speeches on Sober Living.
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Today, focusing on how much and when we eat has become the most popular route to health and weight management; We call it intermittent fasting. Intermittent fasting is one of the most fashionable “diet” techniques today. “It is an eating pattern rather than a diet and has gained significant popularity in recent years due to its potential health benefits and compatibility with various lifestyles,” says Bhakti Samant, chief dietician at Kokilaben Dhirubhai Amabani Hospital in Mumbai.
Intermittent fasting involves eating all meals within a period of 8 to 12 hours and fasting for 12 to 16 hours every day, explains Dr Anurag Aggarwal, internal medicine consultant at Fortis Escorts Hospital in Faridabad. “Intermittent fasting cycles between periods of eating and fasting and does not specify what foods to eat but when to eat them,” he adds.
Intermittent fasting is a great way to lose weight because it leads to calorie restriction and also offers other health benefits, such as improved metabolism, better cell repair, and possible reduced risk of certain diseases. Unlike several fad diets currently, intermittent fasting does not focus on specific types of foods, making it easier for people to follow. Its flexible nature also allows people to adapt the fasting period to suit their lifestyles, adds Aggarwal. Add to that the fact that most people don’t want to put in a lot of effort (like committing to exercise and working out) and would rather take a shortcut to getting “in shape,” which is synonymous with “losing weight,” and you’ll get there. See why intermittent fasting is gaining popularity.
However, while losing weight can be good for your overall health, depriving yourself of nutrition through intermittent fasting for long periods of time could be harmful and risky. Following calorie restriction routines such as intermittent fasting for long periods of time means losing on multiple fronts when it comes to nutrition.
Attia, in his book, points out that there are dangers in calorie restriction approaches. [in strategies like intermittent fasting] in the long term because the body does not receive enough food. “Long-term intermittent fasting may pose certain risks, including nutrient deficiencies, changes in hormonal balance, potential negative impacts on mental health, and adverse effects in certain people, such as those with eating disorders or underlying health problems,” it warns. Aggarwal.
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Additionally, prolonged fasting periods, up to 20 to 22 hours, can lower glucose levels and unduly stress the body, says Dr. Sushila Kataria, senior director of internal medicine at Medanta Hospital in Gurugram. “Prolonged intermittent fasting can have adverse effects on the heart, especially in people with chronic diseases such as diabetes, liver or kidney disease. In addition, eating indiscriminately during fasting, consuming excess sugar or unhealthy foods can nullify the benefits for weight loss and overall health,” adds Kataria.
Your goal should be to get fit and healthy, not lose weight. That means intermittent fasting alone is not the answer. “Intermittent fasting alone may not be enough to achieve all health and fitness goals. It’s not a magic bullet and individual results may vary depending on factors such as age, gender, activity levels and general health. While it can be a valuable tool for weight management, improving insulin sensitivity, cardiovascular health and overall health, it is essential to combine it with a balanced diet, regular exercise and other healthy lifestyle practices,” advises Samant. .
For those following intermittent fasting, getting enough protein into your system within a limited eating window (important for muscle growth) can be a challenge. “Bodybuilders, athletes, and those with muscle-building goals often prefer a more traditional meal schedule to support their training and recovery. Intermittent fasting can affect sports performance, especially if you train intensely and need a lot of energy before, during and after workouts. If one is not careful with food choices during eating periods, intermittent fasting can lead to nutrient deficiencies. It is essential to consume a balanced diet that includes a variety of nutrients for overall health,” warns Samant.
Additionally, the safety and sustainability of intermittent fasting can vary from person to person, depending on individual factors such as general health, goals, and lifestyle. While intermittent fasting is generally considered safe for most people in the short term, it may not be right for you if you have any underlying health conditions or concerns. Following an extremely restrictive form of fasting for prolonged periods could lead to nutrient deficiencies and can be stressful on the body. It’s essential to pay attention to your stress levels and overall well-being, and not just your weight and body fat percentage.
Shrenik Avlani is a writer, editor, and co-author of The Shivfit Way, a book on functional fitness.
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