Saturday, March 29, 2025
Expert Opinion
Intermittent fasting has become a popular trend for weight loss and overall health improvement. However, it’s not beneficial for everyone and may even be harmful in some situations. Based on expert opinions and research, let’s explore the benefits and risks of this eating pattern.
1. Aids in Weight Loss
Intermittent fasting can help reduce calorie intake, which may lead to weight loss. Studies suggest that individuals can lose 3–24% of their body weight in 3 to 8 weeks.
2. Improves Metabolism
Fasting lowers insulin levels, allowing the body to use stored fat for energy more effectively.
3. Better Blood Sugar Control
This method may reduce the risk of type 2 diabetes. However, people who already have diabetes should follow it with caution and medical supervision.
4. Cellular Repair & Longevity
Fasting can trigger cell repair processes and potentially slow down the aging process.
5. Heart Health Benefits
According to some studies, intermittent fasting may help lower blood pressure and reduce the risk of cardiovascular diseases.
1. Not Suitable for Everyone
Intermittent fasting is not recommended for pregnant women, diabetic patients, those with low blood pressure, the elderly, adolescents, or people with high physical activity needs.
2. Physical and Mental Stress
Some individuals may experience fatigue, irritability, mood swings, or difficulty concentrating.
3. Poor Food Choices
If one consumes junk or low-nutrition foods during eating windows, the benefits of fasting are lost.
1. Choose Nutritious Foods
During eating periods, opt for a balanced diet including oats, lentils, vegetables, fruits, multigrain bread, khichdi, and quality protein sources.
2. Consult a Doctor
Before starting any new diet or fasting regimen, especially if you have existing health issues, consult your doctor or a certified dietitian.
Intermittent fasting can be an effective way to lose weight and improve health for some individuals. However, it’s not a one-size-fits-all solution and may pose risks for certain groups. Always seek expert guidance before starting and ensure you maintain a nutritious diet.
