Intermittent Fasting for Weight Management

Preethi R Nair, Chief Clinical Nutritionist, SUT Hospital, Pattom

Intermittent fasting (IF) is a popular diet trend that supports weight loss and better health. By alternating periods of eating and fasting, IF allows the body to burn stored fat more efficiently. The most common IF pattern is 16: 8, were you fast for 16 hours and eat within an 8-hour window.

Types of Intermittent Fasting

1. 12-hour fasting: This is the easiest method and during the fasting time you can include sleep. Example: 7 PM to 7 AM.
2. 16-hour fasting: Also known as the 16: 8 method, where you fast for 16 hours and eat in an 8-hour window.
3. 5: 2 method: Normal eating for 5 days and restricting calorie intake for two non-consecutive days.
4. Alternate-day fasting: Fasting every other day or eating a very low-calorie diet on the days you’re fasting.
5. 24-hour fasting: Also known as the eat-stop-eat method, fast completely for a full day once or twice a week.

Health Benefits

• Reduces body fat & helps in weight management.
• Decreases insulin resistance which decreases the risk of type 2 diabetes.
• Reduces Alzheimer’s, Parkinson’s and stroke.
• Regulates blood pressure and cholesterol levels.
• May contribute to a longer lifespan.
• May reduce the risk of certain cancers.

Possible Side Effects

• Fatigue, headaches, and appetite cravings.
• Indigestion, diarrhea, and nausea.
• Risk of malnutrition if not planned properly.

Dietary Guidelines

• Include protein (egg whites, fish, poultry, legumes, tofu), whole grains, fruits, vegetables, nuts, smoothies.
• Avoid fast foods, fried foods, white flour, sugary drinks, alcohol, processed meats
• Drink plenty of water.

By eating a balanced diet, intermittent fasting can be a healthy and sustainable way to lose weight and get healthier.