Intermittent fasting has been observed as one of the alternative nutritional interventions to promote weight loss through caloric restriction and definite period of fasting. Fasting has been traditionally followed in various religions as a way of body purification at the cellular level. Scientific research shows that intermittent fasting coupled with caloric restriction may trigger autophagy.

What is Intermittent Fasting?
Intermittent fasting is an eating plan, wherein it focuses on alternating periods of fasting and eating to maintain a 14-hrs to 16-hrs fasting window. The core principle of fasting, i.e., specifically time-restricted eating, is to restrict the overall time spent on eating in a day, by focusing on extending the overnight fasting period.

Different types of intermittent fasting:

• 16/8 method – A 16 hrs fasting window and an 8-hour eating window
• 5:2 diet – alternating between five days of normal eating pattern and two non-consecutive days of calorie restriction.
• And alternate-day fasting.

This focused fasting regime has a range of health benefits including improved metabolism, increased fat burning, improved insulin sensitivity, and regulation of the circadian rhythm of the body. Moreover, it has also been claimed to have a significant role in the prevention and treatment of chronic disease and reduce systemic inflammation such as metabolic syndrome.

Even though there are many research studies proposing the impact of IF on weight loss one question remains paramount: Does intermittent fasting really help in the weight loss process?

Scientific Research Findings:

Research suggests intermittent fasting, i.e. eating within a restricted time window and fasting for the remaining period, may be a trigger for enabling a metabolic shift from glucose-based to ketone-based energy metabolism. This metabolic switch is therefore associated with improved stress resistance, enhanced longevity, and a reduced risk of diseases like cancer and obesity.

Meta-analysis of 43 randomized controlled trials with 2483 participants published in Frontiers in Nutrition in 2022, showed participants had lower weight and body-mass index after intermittent fasting. Also, IF regulated fat mass and lowered the concentrations of cholesterol and triglycerides.

Though intermittent fasting shows a promising intervention for obesity, it is essential to regulate the overall caloric intake during the eating period. Hence, if the overall caloric intake is higher, it may not promote weight loss. The impact of IF varies among individuals based on their age, gender, body type, physical activity, and other coexisting medical conditions.

Is intermittent fasting good for everyone?

Despite the promising positive health benefits of intermittent fasting it is important to note that intermittent fasting may not be effective or suitable for everyone. IF is not recommended for children & adolescents under 18 years, those with a history of eating disorders, pregnant or breastfeeding women & those who are on medical therapy. Certain short-term side effects of intermittent fasting include nutritional inadequacy, constipation, hunger, fatigue, insomnia, irritability, decreased concentration, nausea, certain food cravings, and headaches. However, additional mechanistic research studies might be needed to further understand the role of IF in weight loss and metabolic regulation. Before starting an intermittent fasting regimen, seeking guidance from healthcare professionals or dietitians is advisable to ensure alignment with individual goals and requirements.

It’s all about healthy eating, and choosing the right foods in moderation. So, depending on your goal, you can work on the calorie balance without compromising on the adequate nutrient intake for overall nourishment. Incorporating healthy lifestyle practices like regular physical activity and mindful eating, adequate hydration and wise food choices can complement intermittent fasting, thus enhancing its benefits for weight management and overall health.