The Benefits of Intermittent Fasting

Fasting is obligatory for Muslims in the month of Ramadan—and is one of the five pillars of the Islamic faith. However, fasting is not unique to Islam and throughout history has been widely practiced by people of many faiths.

While the benefit of fasting is often spiritual, being an internal medicine physician, I would also note that various studies have shown physical benefits of fasting. Medical scientists endorse intermittent fasting and eating less as part of healthy living.

Diet control is a significant part of the treatment of a group of health conditions called metabolic syndrome. This includes diabetes, hypertension (high blood pressure), obesity, and associated complications such as cardiovascular disease. These are the most common diseases that physicians manage not only in this country but all over the world. So, there are physical and biological benefits to the practice of fasting.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern in which you cycle between periods of eating and fasting. Rather than focusing on what you eat, intermittent fasting focuses on when you eat—although healthy is always recommended. There are several different ways to do intermittent fasting: 

• Eat during an eight-hour period each day and fast for remainder
• Choose to eat just one meal a day a couple days a week 

During periods when you are fasting, it is fine to drink water and no-calorie beverages like black coffee and tea.

Know that there is no perfect plan and there are many intermittent fasting schedules. It really should be based on what works best in your life. 

How Intermittent Fasting Works

Intermittent fasting decreases calorie intake and boosts metabolism. After you go for hours without food, your body exhausts its sugar stores and starts burning fat. In contrast, when people eat throughout the day—as has become customary for many Americans—they are not burning fat stores and start gaining weight and increasing their risk of many diseases and health conditions. 

The Benefits of Intermittent Fasting

Based on medical research, some of the benefits of intermittent fasting include:

• Improved blood pressure, resting heart rate, and physical performance
• Weight loss
• Diabetes and heart disease prevention 

Are Their Risks to Intermittent Fasting?

Fasting for more than a day or two can be harmful to your body and should be avoided. When you don’t eat for prolonged periods of time, your body actually starts storing more fat in response to starvation, and this can be dangerous. 

Also, intermittent fasting isn’t for everyone. These people should avoid the practice:

• Children and teenagers under 18 years of age
• Pregnant people
• People with diabetes on medication
• People with eating disorders

Evidence has mostly supported positive effects of intermittent fasting. However, randomized controlled trials are needed to truly see the long-term effects.

Always talk with your primary care provider before starting intermittent fasting or any diet program, so they can review your health history and offer guidance. And be sure to inform your physician if you experience side effects, including headaches, nausea or other symptoms, after starting intermittent fasting. 

Finally, while practicing intermittent fasting, don’t ignore the importance of exercise and eating nutritious food, as these activities offer added health benefits.