Intermittent fasting has become a widely followed eating pattern, but health experts stress that it should be adopted carefully to avoid negative effects. According to Dr Palaniappan Manickam, an American board-certified gastroenterologist, fasting can support health goals only when done in a balanced and sustainable way.
Intermittent fasting works by extending the gap between meals, allowing the body to use stored energy after digesting the last meal. Research referenced by Johns Hopkins Medicine suggests this process may help with fat metabolism and overall metabolic health. However, fasting does not replace the need for a nutritious diet and mindful habits.
Dr Manickam emphasises that beginners should ease into intermittent fasting rather than jumping into long fasting windows. Starting with a simple 12-hour eating and fasting split allows the body to adapt gradually. If comfortable, fasting duration can be extended to 14 or 16 hours over time.
He also highlights that food quality remains crucial. Eating ultra-processed or junk foods during the eating window can lead to fatigue and increased cravings. Meals should prioritise protein fibre-rich foods healthy fats and whole ingredients to support energy levels and digestion.
Proper hydration is another key guideline. Dehydration is often mistaken for hunger, so drinking enough water is essential during fasting hours. Unsweetened beverages such as plain tea and black coffee can be consumed in moderation while sugary drinks should be avoided.
Dr Manickam warns against ignoring warning signs. Symptoms like persistent dizziness extreme weakness hormonal changes or cycles of binge eating may signal that fasting is doing more harm than good. In such cases medical advice should be sought.
He further explains that intermittent fasting is not suitable for everyone. People who are pregnant breastfeeding underweight living with chronic illness uncontrolled diabetes or a history of eating disorders should consult a healthcare professional before attempting fasting.
Finally sustainability is the most important factor. A diet plan should support long-term wellbeing. If fasting leads to irritability overeating or poor mental health it may not be the right approach. The goal is consistency and balance rather than restriction.
