Intermittent fasting, an age-old weight loss approach, gained significant popularity in 2012 following the TV documentary “Eat Fast, Live Longer” and the book “The Fast Diet” by BBC broadcast journalist Dr. Michael Mosley. Today, this eating plan, characterized by alternating periods of fasting and eating on a regular schedule, has become a trend. To shed light on intermittent fasting, we turn to Dr Sudhir Kumar, MD DM, currently practicing at Apollo Hospital, Hyderabad, for an insightful interview.
HoA: Intermittent fasting has gained a lot of attention nowadays. Can you provide us with an overview of what intermittent fasting is and why people are inclined to practice it?
Dr Sudhir: Certainly. Intermittent fasting is an age-old practice involving cycles of eating and fasting. The key is to abstain from food for a specific period, typically 12 hours or more. One popular method is Time-Restricted Feeding, where individuals choose a specific window, say 6 or 8 hours, to consume their meals. This means fasting for the remaining hours of the day. Other methods include alternate-day fasting, where individuals eat normally one day and then significantly reduce calories or abstain from food the next. On the day of fasting, one can go for zero calories or most common is they have 25 percent of the normal calories as total fasting cannot be sustained in the long run. Also, whatever a person does, that person should be able to do it life long. Doing something for one or two months and then quitting is not a good idea.
HoA: What are the potential health benefits associated with intermittent fasting?
Dr Sudhir: Numerous research studies, both in animals and humans, suggest several benefits. Firstly, it aids in weight reduction, making it a viable option for those struggling with obesity. Additionally, it lowers the risk of pre-diabetes and diabetes, and some individuals even achieve diabetic remission. Their sugar, HbA1c, becomes normal if they follow intermittent fasting. Long-term studies have also shown a reduction in the risk of heart attacks, strokes, and certain cancers. Intermittent fasting is even associated with increased lifespan.
HoA: It seems like there are various methods of intermittent fasting. Could you elaborate on the most common and practical approach?
Dr Sudhir: Certainly, the most feasible method for many is Time-Restricted Feeding. This involves eating within an 8-hour window and fasting for the remaining 16 hours. For instance, one might eat between 10 a.m. and 6 p.m. This method allows flexibility in food choices during the eating window.
HoA: While intermittent fasting has its merits, are there any potential negative side effects or concerns?
Dr Sudhir: Though it is a very good practice, intermittent fasting may not be suitable for everyone. Individuals with existing health conditions, especially those on medications like anti-diabetic drugs, should consult their doctor before starting. Some may experience initial weakness or fatigue, but these usually subside over time. Many times people even restrict the food that they eat in the limited 8 hours. That is not a good practice and may lead to a deficit or nutrient deficiency. Thus, eating everything in that 8 hour window is important.
Some alternate methods could include adjusting the fasting window to avoid complications. In today’s busy world, time schedules have changed a lot. Let’s say, someone is having dinner at 10pm or even 10:30pm, it’s quite late by then. So they can start with preponing the dinner time. They can start at nine, then shift to eight. And the morning breakfast can be shifted a little later. In that way, the person can also have at least 12 hours of fasting, which is feasible for most of the people. Reduce the eating window gradually, to avoid complications.
HoA: You mentioned the importance of choosing nutritious foods during the eating window. Are there specific guidelines for what is allowed during the fasting period?
Dr Sudhir: During the fasting period, individuals can consume water, lime juice without sugar, green tea, and black coffee without sugar and milk. These are generally permissible and can help alleviate any potential feelings of weakness.
HoA: Some individuals engage in extensive workouts, spending 1.5 to two hours a day exercising. Is Intermittent fasting feasible for them too as exercise could potentially complement this dietary approach?
Dr Sudhir: Here it’s essential to address two key points. Firstly, working out intensely for 1.5 to two hours regularly is not recommended for the average individual. The primary purpose of exercise is to promote health and fitness, and for most people, dedicating 30 minutes to three sessions a week, totaling 90 minutes, is sufficient. Exceptions exist for professional athletes preparing for competitions like the Indian, Asian Games, or the Olympics, where longer and more rigorous training is necessary to achieve medal-worthy performance.
In such cases, integrating intermittent fasting can be a viable option, especially once the body adapts to the routine. Secondly, however, it’s crucial to collaborate with a nutritionist to ensure an adequate intake of proteins necessary for muscle development. Without proper protein consumption, achieving optimal muscle growth may be challenging.
Photos Credit: HoA/Kh.Manglembi Devi
