Intermittent Fasting: A Comprehensive Overview
A complete guide to intermittent fasting: benefits, methods, myths, and expert tips. Learn if IF is right for your health and lifestyle.
Written by Dr. J T Hema Pratima
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 30th Jul, 2025
Intermittent fasting (IF) has gained popularity as a simple yet effective way to improve health, manage weight, and even boost longevity. But what exactly is intermittent fasting, and is it right for you? Let’s break it down in simple terms so you can make an informed decision.
What is Intermittent Fasting?
Intermittent fasting is not a diet but rather an eating pattern where you cycle between periods of eating and fasting. Unlike traditional diets that focus on what you eat, IF focuses on when you eat. The idea is to give your body a break from constant digestion, allowing it to burn stored fat for energy.
Common Intermittent Fasting Methods
There are several ways to practice intermittent fasting. Here are the most popular methods:
1. 16/8 Method: Fast for 16 hours and eat within an 8-hour window (e.g., eating from 12 PM to 8 PM and fasting from 8 PM to 12 PM the next day).
2. 5:2 Diet: Eat normally for 5 days and reduce calorie intake to 500-600 calories on 2 non-consecutive days.
3. Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.
4. Alternate-Day Fasting: Alternate between normal eating days and fasting days (or very low-calorie days).
How Does Intermittent Fasting Work?
When you fast, your body undergoes several beneficial changes:
Insulin Levels Drop: Helps your body burn fat more efficiently.
Human Growth Hormone (HGH) Increases: Supports muscle growth and fat loss.
Cellular Repair Begins: A process called autophagy removes damaged cells.
Gene Function Improves: May help protect against diseases.
Health Benefits of Intermittent Fasting
Research suggests that intermittent fasting may offer several health benefits:
1. Weight Loss & Fat Loss
By reducing calorie intake and boosting metabolism, IF can help with weight management.
2. Improved Insulin Sensitivity
IF may lower blood sugar levels and reduce the risk of type 2 diabetes.
3. Heart Health
It may improve cholesterol levels, blood pressure, and inflammation markers.
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4. Brain Health
Some studies suggest IF may enhance brain function and protect against neurodegenerative diseases.
5. Longevity
Animal studies show that fasting may extend lifespan, though more human research is needed.
Who Should Be Cautious with Intermittent Fasting?
While IF can be beneficial, it’s not suitable for everyone. Consult a doctor before trying if you:
Are pregnant or breastfeeding
Have a history of eating disorders
Have diabetes or blood sugar issues
Are underweight or malnourished
Take medications that require food
Tips for a Successful Intermittent Fasting Experience
If you decide to try intermittent fasting, here are some tips to make it easier:
Stay Hydrated: Drink plenty of water, herbal teas, or black coffee (without sugar).
Eat Nutrient-Dense Foods: Focus on whole foods like lean proteins, healthy fats, and fibre-rich vegetables.
Start Slowly: Begin with a 12-hour fast and gradually increase the duration.
Listen to Your Body: If you feel dizzy, weak, or excessively hungry, break your fast.
Stay Active: Light exercise like walking or yoga can help, but avoid intense workouts if you feel fatigued.
Common Myths About Intermittent Fasting
Myth: Fasting slows down metabolism.
Fact: Short-term fasting may actually boost metabolism.
Myth: You’ll lose muscle mass.
Fact: With proper protein intake, muscle loss is minimal.
Myth: You can eat anything during eating windows.
Fact: Junk food will still harm your health—focus on balanced meals.
When to Seek Medical Advice
If you experience severe fatigue, dizziness, or other concerning symptoms while fasting, consult a healthcare professional.
Need Personalised Guidance?
If you’re unsure whether intermittent fasting is right for you, consider booking a consultation with a nutritionist or doctor through Apollo 24|7. They can help tailor a plan based on your health needs.
Conclusion
Intermittent fasting can be a powerful tool for weight management and overall health when done correctly. However, it’s not a one-size-fits-all approach. Listen to your body, start slow, and seek professional advice if needed.
Consult Top Specialists
Consult Top Specialists
Dr. Syed Ismail Ali
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Dr. D Bhanu Prakash
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Dr. Mohammed Kamran
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