By : Geraldus Sigap
Intermittent Fasting (IF) has been gaining popularity recently, not only among health practitioners but also global celebrities. Names like Hugh Jackman, Jennifer Aniston, and Kourtney Kardashian are known to follow this eating pattern to maintain their fitness and ideal weight. But is this eating method suitable for everyone? Let’s explore the secrets behind IF and who should approach it with caution.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that focuses on when you eat, not what you eat. It involves scheduled periods of fasting and eating within a set time window each day.
Popular IF methods include:
- 16:8 – Fast for 16 hours and eat during an 8-hour window (e.g., 12 PM to 8 PM).
- 5:2 – Eat normally for 5 days a week and limit intake to 500–600 calories on the other 2 days.
- Eat-Stop-Eat – Do a full 24-hour fast once or twice a week.
Benefits of Intermittent Fasting
Studies have shown that IF may provide numerous health benefits, such as:
- Reducing body weight and fat
- Lowering blood sugar and insulin levels
- Improving insulin sensitivity
- Reducing the risk of heart disease
- Supporting brain function and cell regeneration
- Unlike strict calorie-counting diets, IF is generally easier to follow.
Is Intermittent Fasting Safe for Everyone?
While IF is safe for many healthy adults, it’s not recommended for:
- Pregnant or breastfeeding women
- Children and teenagers
- Individuals with a history of eating disorders
- People with diabetes or certain medical conditions (without doctor supervision)
- Always consult your doctor before starting IF if you have any underlying health issues.
Tips to Start Intermittent Fasting
- Start gradually, e.g., with the 12:12 method (12 hours fasting, 12 hours eating)
- Maintain a balanced, nutritious diet during eating windows
- Stay hydrated throughout the fasting period
- Avoid overeating high-calorie foods post-fast
Thinking of trying intermittent fasting but unsure where to begin?
While generally safe for most people, intermittent fasting is not recommended for everyone. Individuals with medical conditions such as diabetes mellitus requiring insulin therapy, eating disorders like anorexia or bulimia, pregnant and breastfeeding women, and those with chronic gastritis or GERD (gastroesophageal reflux disease) should consult a doctor before starting this eating pattern. This is crucial to prevent unwanted side effects or complications from existing conditions.
Our Clinical Nutrition Specialists at RS Abdi Waluyo are ready to help you plan an eating pattern tailored to your body and health goals.
Please contact us at 021-3144989 or schedule your appointment online through the following link: https://wa.link/rsabdiwaluyo
FAQ
- What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that schedules periods for eating and fasting, commonly using the 16:8 method (fast for 16 hours, eat within 8 hours).
- What are the main benefits of IF?
IF can aid weight loss, regulate blood sugar, boost metabolism, and lower the risk of chronic diseases like heart disease and diabetes.
- How long before I see results?
With consistency and a healthy lifestyle, results can appear within 2–4 weeks.
- What are the most popular IF methods?
– 16:8 – Fast for 16 hours, eat for 8 hours
– 5:2 – Normal eating for 5 days, reduced calories for 2 days
– Eat-Stop-Eat – 24-hour fast once or twice a week
- Can I drink during fasting?
Yes. You may drink plain water, unsweetened tea, or black coffee without sugar or milk.
References :
- Shalabi, H., Hassan, A. S., 4th, Al-Zahrani, F. A., et al (2023). Intermittent Fasting: Benefits, Side Effects, Quality of Life, and Knowledge of the Saudi Population. Cureus, 15(2)
- Song, D. K., & Kim, Y. W. (2023). Beneficial effects of intermittent fasting: a narrative review. Journal of Yeungnam medical science, 40(1), 4–11.
- Sun, M. L., Yao, W., Wang, X. Y., et al. (2024). Intermittent fasting and health outcomes: an umbrella review of systematic reviews and meta-analyses of randomised controlled trials. EClinicalMedicine, 70.
