Eating too much or too little, both can be dangerous. Swinging from one extreme to the other often causes more harm than good. The key to sustainable weight loss lies in eating the right foods in the right quantity. However, our modern lifestyles rarely give us the time to pause, reflect, and make mindful choices about what and how much we are eating.
Intermittent fasting an eating plan that cycles between periods of fasting and eating can be an effective way to manage calorie intake . As the bedtime shifts to late hours, people tend to snack on unhealthy foods much more than before, which can increase the risk of obesity.
Not paying heed to hunger cravings during the non-eating window can help you lose a tremendous amount of weight. Studies confirm the eating pattern can help reduce body fat and promote weight loss, while maintaining muscle mass.
One promising form of intermittent fasting is time-restricted eating (TRE), which involves eating within a consistent window of 10 hours or less each day. According to a research published in JAMA Internal Medicine, TRE can help prevent and reverse obesity, with adults typically losing 1% to 4% of their body weight within weeks. It also boosts fat burning and improves key health markers like insulin sensitivity and blood pressure, even without reducing overall calorie intake.
How does intermittent fasting help lose weight
Intermittent fasting works by extending the period when the body has used up the calories from the last meal and begins to burn stored fat for energy. When you go several hours without food, your body exhausts its sugar reserves and shifts to fat burning, a process known as metabolic switching. Unlike the typical eating pattern of frequent meals and snacks, which keeps the body fueled by constant calorie intake, intermittent fasting allows the body to tap into its fat stores, promoting weight loss and improved metabolic health.
There are different kinds of intermittent fasting plans that are recommended by nutrition experts. But one must follow at least 12 hours of fasting to reap results of the eating pattern.
Some people may choose to eat all their meals and snacks in an 8-hour window while fasting for 16 hours a day while others may choose 10-12 hour window for eating.
The 16:8 method involves fasting for 16 hours and eating within an 8-hour window each day. Alternate-day fasting involves fasting every other day, either completely or with minimal calories. Another approach is Eat-Stop-Eat, where one or two 24-hour fasts are done per week. Lastly, time-restricted eating (TRE) focuses on eating all meals within a consistent window of 10 hours or less daily, aligning food intake with the body’s natural circadian rhythm.
However, intermittent fasting isn't for everyone, and one should consult their healthcare expert before following any of these IE types.
Pros of intermittent fasting
Easy to follow and quite effective in sustainable weight loss, intermittent fasting can be customized as per your needs. It's more beneficial when healthy food groups are included instead of unhealthy, although it doesn't ask you to eat specific foods. Intermittent fasting is known to help with weight loss, lowering cholesterol, reducing blood pressure, improving blood sugar, lowering inflammation, improving brain health, reduce risk of age-related diseases, and even extending life.
Cons of intermittent fasting
A recent analysis involving over 20,000 US adults found that those who limited their eating window to less than 8 hours a day had a higher risk of dying from cardiovascular disease compared to those who ate over a span of 12 to 16 hours daily. These findings were presented at the 2024 American Heart Association’s Epidemiology and Prevention│Lifestyle and Cardiometabolic Scientific Sessions.
While intermittent fasting can offer health benefits, it may not be suitable for everyone. Some people may experience side effects such as fatigue, irritability, headaches, or difficulty concentrating, especially in the early stages. It can also lead to overeating during eating windows, disrupt social eating patterns, or potentially cause nutrient deficiencies if not planned properly. Additionally, it may not be appropriate for individuals with certain medical conditions, those who are pregnant, or people with a history of eating disorders. Always seek medical advice before starting any fasting regimen.
What experts say
"Intermittent fasting, when approached mindfully and tailored to individual needs, can serve as a powerful lifestyle strategy for improved health. Methods like the 16:8, 5:2, or alternate-day fasting help regulate insulin levels, support fat burning, and simplify eating patterns, making them effective for weight and fat loss. Men and women alike may benefit—with men often experiencing quicker metabolic shifts, and women seeing improved blood sugar control and reduced inflammation—though hormonal differences may require women to adapt more cautiously," says Dr Sudeep Khanna, senior consultant, gastroenterology, Indraprastha Apollo Hospitals.
The true key to success lies in combining fasting with balanced, nutrient-rich meals and adequate hydration during eating windows.
Dr Khanna warns that individuals who are pregnant, breastfeeding, underweight, managing chronic conditions, or with a history of eating disorders should avoid fasting unless guided by a healthcare provider.
"While it offers benefits such as better metabolic health, increased focus, and even potential longevity, it can also lead to fatigue, irritability, and disordered eating if done incorrectly," adds Dr Khanna.
Experts agree that the best form of intermittent fasting is the one that aligns with your lifestyle, supports sustainability and respects your body’s natural rhythms and needs.
According to Dr. Vishal Khurana, Director - Gastroenterology, Metro Hospital, Faridabad, the key to following intermittent fasting lies in maintaining hydration, eating balanced meals during your eating window, and ensuring nutrient sufficiency. “People often think intermittent fasting means skipping meals without planning, but doing it correctly involves mindful nutrition during your feeding window,” he says.
On the best type of intermittent fasting for beginners, Dr Khurana advises 16:8 method, as it’s easier to adapt to and less likely to disrupt metabolism or cause digestive discomfort.
IF can improve insulin sensitivity, reduce inflammation, and promote cellular repair.
Dr Khurana also explained the benefits of intermittent fasting for men and women. For men, studies have shown enhanced testosterone levels, improved energy, and reduced belly fat while for women, it may help with hormonal balance and reduce risk factors for heart disease, says the expert. He says caution is required for women as they are more sensitive to caloric restriction, and improper fasting may lead to irregular cycles or hormonal imbalances.
On the potential downsides of Intermittent Fasting, Dr Khurana says: “some people may experience fatigue, irritability, digestive issues like acidity or bloating, and difficulty concentrating.”
"Prolonged fasting without proper hydration or nutrition can also lead to muscle loss or nutrient deficiencies. For some, especially those with IBS or GERD, intermittent fasting may aggravate symptoms," he added.
How to follow intermittent fasting in a healthy wayBharathi Kumar, Dietician, Fortis Hospital, Nagarbhavi, Bangalore shares effective tips to follow intermittent fasting for best results.
Create a plan
To balance physical training and eating habits, create a holistic plan that integrates both aspects. Start by setting specific, achievable goals, such as exercising for 30 minutes, 3-4 times a week, and eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins.
Plan meals around the workout schedule
This will ensure you fuel your body adequately before and after exercise. A typical day might include a protein-rich breakfast, a complex carbohydrate snack before a workout, and a balanced meal with protein and carbs post-workout.
Drink sufficient water
Stay hydrated by drinking plenty of water throughout the day. Execute your plan by tracking your workouts and meals, and make adjustments as needed. Balancing physical training and eating habits can help improve overall health, increase energy levels, and support weight management.
By combining regular exercise with a healthy diet, you can also enhance mental well-being, boost metabolism, and reduce the risk of chronic diseases. Consistency and patience are key, so stick to your plan and celebrate small victories along the way. Regularly review and adjust your plan to ensure it remains aligned with your goals, adds the dietitian.
Intermittent fasting an eating plan that cycles between periods of fasting and eating can be an effective way to manage calorie intake . As the bedtime shifts to late hours, people tend to snack on unhealthy foods much more than before, which can increase the risk of obesity.
Not paying heed to hunger cravings during the non-eating window can help you lose a tremendous amount of weight. Studies confirm the eating pattern can help reduce body fat and promote weight loss, while maintaining muscle mass.
One promising form of intermittent fasting is time-restricted eating (TRE), which involves eating within a consistent window of 10 hours or less each day. According to a research published in JAMA Internal Medicine, TRE can help prevent and reverse obesity, with adults typically losing 1% to 4% of their body weight within weeks. It also boosts fat burning and improves key health markers like insulin sensitivity and blood pressure, even without reducing overall calorie intake.
How does intermittent fasting help lose weight
Intermittent fasting works by extending the period when the body has used up the calories from the last meal and begins to burn stored fat for energy. When you go several hours without food, your body exhausts its sugar reserves and shifts to fat burning, a process known as metabolic switching. Unlike the typical eating pattern of frequent meals and snacks, which keeps the body fueled by constant calorie intake, intermittent fasting allows the body to tap into its fat stores, promoting weight loss and improved metabolic health.
There are different kinds of intermittent fasting plans that are recommended by nutrition experts. But one must follow at least 12 hours of fasting to reap results of the eating pattern.
Some people may choose to eat all their meals and snacks in an 8-hour window while fasting for 16 hours a day while others may choose 10-12 hour window for eating.
The 16:8 method involves fasting for 16 hours and eating within an 8-hour window each day. Alternate-day fasting involves fasting every other day, either completely or with minimal calories. Another approach is Eat-Stop-Eat, where one or two 24-hour fasts are done per week. Lastly, time-restricted eating (TRE) focuses on eating all meals within a consistent window of 10 hours or less daily, aligning food intake with the body’s natural circadian rhythm.
However, intermittent fasting isn't for everyone, and one should consult their healthcare expert before following any of these IE types.
Pros of intermittent fasting
Easy to follow and quite effective in sustainable weight loss, intermittent fasting can be customized as per your needs. It's more beneficial when healthy food groups are included instead of unhealthy, although it doesn't ask you to eat specific foods. Intermittent fasting is known to help with weight loss, lowering cholesterol, reducing blood pressure, improving blood sugar, lowering inflammation, improving brain health, reduce risk of age-related diseases, and even extending life.
Cons of intermittent fasting
A recent analysis involving over 20,000 US adults found that those who limited their eating window to less than 8 hours a day had a higher risk of dying from cardiovascular disease compared to those who ate over a span of 12 to 16 hours daily. These findings were presented at the 2024 American Heart Association’s Epidemiology and Prevention│Lifestyle and Cardiometabolic Scientific Sessions.
While intermittent fasting can offer health benefits, it may not be suitable for everyone. Some people may experience side effects such as fatigue, irritability, headaches, or difficulty concentrating, especially in the early stages. It can also lead to overeating during eating windows, disrupt social eating patterns, or potentially cause nutrient deficiencies if not planned properly. Additionally, it may not be appropriate for individuals with certain medical conditions, those who are pregnant, or people with a history of eating disorders. Always seek medical advice before starting any fasting regimen.
What experts say
"Intermittent fasting, when approached mindfully and tailored to individual needs, can serve as a powerful lifestyle strategy for improved health. Methods like the 16:8, 5:2, or alternate-day fasting help regulate insulin levels, support fat burning, and simplify eating patterns, making them effective for weight and fat loss. Men and women alike may benefit—with men often experiencing quicker metabolic shifts, and women seeing improved blood sugar control and reduced inflammation—though hormonal differences may require women to adapt more cautiously," says Dr Sudeep Khanna, senior consultant, gastroenterology, Indraprastha Apollo Hospitals.
The true key to success lies in combining fasting with balanced, nutrient-rich meals and adequate hydration during eating windows.
Dr Khanna warns that individuals who are pregnant, breastfeeding, underweight, managing chronic conditions, or with a history of eating disorders should avoid fasting unless guided by a healthcare provider.
"While it offers benefits such as better metabolic health, increased focus, and even potential longevity, it can also lead to fatigue, irritability, and disordered eating if done incorrectly," adds Dr Khanna.
Experts agree that the best form of intermittent fasting is the one that aligns with your lifestyle, supports sustainability and respects your body’s natural rhythms and needs.
According to Dr. Vishal Khurana, Director - Gastroenterology, Metro Hospital, Faridabad, the key to following intermittent fasting lies in maintaining hydration, eating balanced meals during your eating window, and ensuring nutrient sufficiency. “People often think intermittent fasting means skipping meals without planning, but doing it correctly involves mindful nutrition during your feeding window,” he says.
On the best type of intermittent fasting for beginners, Dr Khurana advises 16:8 method, as it’s easier to adapt to and less likely to disrupt metabolism or cause digestive discomfort.
IF can improve insulin sensitivity, reduce inflammation, and promote cellular repair.
Dr Khurana also explained the benefits of intermittent fasting for men and women. For men, studies have shown enhanced testosterone levels, improved energy, and reduced belly fat while for women, it may help with hormonal balance and reduce risk factors for heart disease, says the expert. He says caution is required for women as they are more sensitive to caloric restriction, and improper fasting may lead to irregular cycles or hormonal imbalances.
On the potential downsides of Intermittent Fasting, Dr Khurana says: “some people may experience fatigue, irritability, digestive issues like acidity or bloating, and difficulty concentrating.”
"Prolonged fasting without proper hydration or nutrition can also lead to muscle loss or nutrient deficiencies. For some, especially those with IBS or GERD, intermittent fasting may aggravate symptoms," he added.
How to follow intermittent fasting in a healthy wayBharathi Kumar, Dietician, Fortis Hospital, Nagarbhavi, Bangalore shares effective tips to follow intermittent fasting for best results.
Create a plan
To balance physical training and eating habits, create a holistic plan that integrates both aspects. Start by setting specific, achievable goals, such as exercising for 30 minutes, 3-4 times a week, and eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins.
Plan meals around the workout schedule
This will ensure you fuel your body adequately before and after exercise. A typical day might include a protein-rich breakfast, a complex carbohydrate snack before a workout, and a balanced meal with protein and carbs post-workout.
Drink sufficient water
Stay hydrated by drinking plenty of water throughout the day. Execute your plan by tracking your workouts and meals, and make adjustments as needed. Balancing physical training and eating habits can help improve overall health, increase energy levels, and support weight management.
By combining regular exercise with a healthy diet, you can also enhance mental well-being, boost metabolism, and reduce the risk of chronic diseases. Consistency and patience are key, so stick to your plan and celebrate small victories along the way. Regularly review and adjust your plan to ensure it remains aligned with your goals, adds the dietitian.
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