Intermittent fasting: Benefits, challenges, and is it right for you?

Benefits of intermittent fasting: It can help with weight and fat loss by reducing calorie intake and boosting metabolism (Image: Canva)

So you’ve been hearing a lot about intermittent fasting and wondering if it’ll work for you. Intermittent fasting, were you essentially fast for extended periods of time followed by a period of eating, has gained popularity as a dietary approach for weight loss. It also claims to improve your body’s metabolism and overall health. But is it for you?

Here are the pros and cons of intermittent fasting to help you decide if it’s right for you.

Pros of intermittent fasting

• Weight loss and fat loss: Intermittent fasting can help with weight and fat loss by reducing calorie intake and boosting metabolism. During fasting periods, your body uses the fats stored in your body for energy, helping you in reducing fat and eventually losing weight.
• Improved metabolic health: Intermittent fasting can help control your blood sugar, lower your cholesterol, and control blood pressure.
• Helps enhance cellular repair and longevity: Fasting triggers autophagy, a process where the body cleans out damaged cells and regenerates new ones, potentially protecting against diseases like cancer and Alzheimer’s.
• Improves mental clarity and focus: Some people report improved mental clarity and focus during fasting periods.
• Simplifies meal planning: With fewer meals to plan, intermittent fasting can simplify your daily routine, making it easier to stick to.
• Can be flexible and personalised: Intermittent fasting can be adapted to fit different lifestyles. Popular methods include the 16/8 method, which includes fasting for 16 hours, and eating only during an eight-hour window; the 5:2 method, where you eat a normal healthy diet for five days a week and then fast for two days; and alternate-day fasting.

• Hunger and cravings: One of the most common challenges of intermittent fasting is dealing with hunger and cravings during fasting periods, making it difficult to stick to the schedule.
• Potential nutrient deficiencies: If not planned carefully, intermittent fasting can lead to nutrient deficiencies. It's essential to consume nutrient-dense foods during eating windows.
• May lead to overeating: Some may overeat during their eating windows to compensate for the fasting period, which can negate the calorie deficit created by fasting.
• Not suitable for everyone: Intermittent fasting may not be appropriate for those with certain medical conditions (e.g., diabetes, eating disorders, or pregnancy). It's crucial to consult with a healthcare provider before starting.
• Can affect social and family life: Fasting schedules might conflict with social events or family meals, making it challenging to adhere to long-term.
• Possible side effects: Some experience side effects like headaches, dizziness, fatigue, irritability, or digestive issues, especially when starting intermittent fasting. These symptoms often improve as the body adapts.
• Risk of unhealthy focus on fasting: For some, intermittent fasting can lead to an unhealthy obsession with eating windows and fasting periods, potentially leading to disordered eating patterns.