Benefits of intermittent fasting: Fat loss, better insulin sensitivity, calorie restriction

Intermittent fasting reduces the amount of time available for eating, it frequently results in an unplanned decrease in the number of meals taken. (Image: Canva)

In recent years, intermittent fasting (IF) has become a well-known dietary trend that has drawn interest from both researchers and health enthusiasts. The idea of intermittent fasting is based on cycles of eating and fasting, and people adhere to a variety of fasting schedules, from alternate-day fasting plans to daily time-restricted feeding windows. But even with all of the excitement about intermittent fasting, there is still one basic question that needs to be answered: can this nutritional approach actually lead to long-term weight loss, or is it just another passing fad in the always changing world of nutrition and dieting?

Understanding intermittent fasting

The term intermittent fasting refers to a variety of fasting regimens, such as the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window, alternate-day fasting, which alternates between days of regular eating and fasting, and the 5:2 diet, which entails five days of normal eating followed by two days of calorie restriction, says Dr. Anukalp Prakash, lead consultant - gastroenterology, CK Birla hospital, Gurugram

Potential benefits for weight loss

Calorie restriction: Since intermittent fasting reduces the amount of time available for eating, it frequently results in an unplanned decrease in the number of meals taken. Over time, this calorie shortfall may aid in weight loss, says Dr. Prakash.

Enhanced insulin sensitivity: Intermittent fasting may improve insulin sensitivity, enabling the body to control blood sugar levels and burn fat reserves for energy more effectively. Enhanced insulin sensitivity may lower the incidence of type 2 diabetes and aid in weight loss.

Enhanced fat burning: The body uses fat reserves as fuel when fasting, which causes an increase in fat oxidation. This may encourage fat loss and lower the proportion of body fat overall.

Potential drawbacks and considerations

Risk of nutrient lack: If nutrient-dense food options are not given enough consideration during eating windows, prolonged fasting periods may raise the risk of nutritional shortages. To make sure you're getting enough vitamins, minerals, and other important nutrients, you need to give priority to foods high in nutrients.

Possibility of disordered eating: Not everyone should intermittent fast, particularly those who have a history of binge eating or those who are prone to eating disorders. For some people, restricting meals during fasting times can lead to unhealthy connections with food, says Prakash.

Adherence challenges: Although intermittent fasting has been shown to be beneficial for certain individuals, it may present long-term maintenance challenges. The degree to which fasting patterns are followed might vary based on social context, lifestyle choices, and personal preferences.