Intermittent fasting, when practiced long-term, carries many risks, including nutritional deficiencies, changes in hormonal balance, and a potentially negative impact on one’s mental health.
The idea of how much the amount of food we eat affects how long we live can be traced back to the Greek physician Hippocrates. In the excellent book Outlive: The Science and Art of Longevity, author Peter Attia talks about the relationship between diet and health and quotes the first person who put the idea of eating less into practice. A 16th-century Italian businessman in Venice, who loved to throw parties and eat and drink well, found himself suffering from weight gain, abdominal pain and constant thirst, which is a symptom of early diabetes. To solve these problems, he went on a diet that consisted of eating only 340 grams of food per day, which was nutritious (like chicken stew) but not too filling. After doing this for a year, the Venetian noticed that all complaints had disappeared and he decided to stick to his diet. He lived well into his eighties and shared his secret to longevity in Discourses on the Sober Life.
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Today, focusing on how much and when we eat has become the most popular way to take control of our health and weight; we call it intermittent fasting. Intermittent fasting is one of the most popular dieting techniques at the moment. “It is an eating pattern rather than a diet and has gained significant popularity in recent years due to its potential health benefits and its compatibility with different lifestyles,” says Bhakti Samant, chief dietitian at Kokilaben Dhirubhai Amabani Hospital, Mumbai.
Intermittent fasting involves eating all your meals within an 8-12 hour window and fasting for 12 to 16 hours every day, explains Dr Anurag Aggarwal, consultant in internal medicine at Fortis Escorts Hospital, Faridabad. “Intermittent fasting cycles between eating and fasting periods and does not specify what food to eat, but rather when to eat it,” he adds.
Intermittent fasting is a great way to lose weight because it leads to calorie restriction and also provides other health benefits, such as improved metabolism, improved cell repair and a potential reduction in the risk of certain diseases. Unlike many modern diets, intermittent fasting does not focus on specific types of foods, making it easier for people to follow it. Its flexible nature also allows individuals to adapt the fasting period to suit their lifestyle, Aggarwal added. Add to that the fact that most people don’t feel like doing hard work (like working out and exercising) and would rather take the shortcut to getting ‘fit’, which is synonymous with ‘losing weight’, and you’ll find out why intermittent fasting is gaining popularity wins.
While losing weight may be good for your overall health, depriving yourself of nutrition by engaging in intermittent fasting for long periods of time can be harmful and risky. Following calorie-restrictive routines, such as intermittent fasting for extended periods of time, means you’re losing out on multiple fronts when it comes to nutrition.
Attia points out in his book that there are dangers to the calorie restriction approach [in strategies like intermittent fasting] in the long term because the body does not get enough food. “Extended intermittent fasting may pose certain risks, including nutrient deficiencies, changes in hormonal balance, potential negative effects on mental health, and adverse effects for certain individuals, such as those with eating disorders or underlying health conditions,” Aggarwal warns.
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Moreover, extended fasts of up to 20-22 hours can lower glucose levels and put undue stress on the body, says Dr Sushila Kataria, senior director of internal medicine at Medanta Hospital in Gurugram. “Long-term intermittent fasting can have adverse effects on the heart, especially for people with chronic conditions such as diabetes, liver or kidney disease. Also, indiscriminate eating during fasting, consuming excessive sugar or unhealthy foods can negate the benefits for weight reduction and overall health,” Kataria adds.
Your goal should be to get fit and healthy, not to lose weight. This means that intermittent fasting alone is not the solution. “Intermittent fasting alone may not be enough to achieve all health and fitness goals. It is not a magic solution and individual results may vary based on factors such as age, gender, activity level and overall health. While it can be a valuable tool for weight management, improved insulin sensitivity, cardiovascular health and overall health, it is essential to combine it with a balanced diet, regular exercise and other healthy lifestyle habits,” advises Samant.
For those who stick to intermittent fasting, getting enough protein into your system (important for muscle growth) within a limited eating window can be a challenge. “Bodybuilders, athletes and those with muscle-building goals often prefer a more traditional meal plan to support their training and recovery. Intermittent fasting can affect athletic performance, especially if you exercise intensely and need a lot of energy before, during and after training. If a person is not careful with their food choices during eating windows, intermittent fasting can lead to nutrient deficiencies. It is essential to eat a balanced diet that contains a variety of nutrients for overall health,” warns Samant.
Additionally, the safety and sustainability of intermittent fasting can vary from person to person depending on individual factors such as overall health, goals and lifestyle. While intermittent fasting is generally considered safe for most people in the short term, it may not be right for you if you have underlying health conditions or concerns. Following an extremely restrictive form of fasting for long periods of time can lead to nutrient deficiencies and can be stressful on the body. It’s crucial to pay attention to your stress levels and overall well-being and not just your weight and body fat percentage.
Shrenik Avlani is a writer and editor and co-author of The Shivfit Way, a book on functional fitness.
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