With the advent of Ramadan, the discussion around the benefits and harms of fasting has picked up in many media outlets and social gatherings yet again. However, a new form of fasting has entered the scene recently. This new fasting has nothing to do with Islam and among various health-conscious groups, has gained popularity and now has become one of the growing trends in many people’s lives. A substantial financial market has been created around it.

But what is “Intermittent Fasting”? Does modern science confirm its advertised benefits, and could this lifestyle possibly bring any risks to its practitioners?

Rediscovering a Familiar Practice

Intermittent Fasting means that we should pay attention to what we eat and when we eat it for better health.

Different models and styles of Intermittent Fasting suggest limiting and organizing eating times. Sometimes, these include setting several-hour intervals apart for eating and fasting for the remaining hours. Sometimes, in an extreme form, it extends to alternate-day fasting, where one is allowed to eat normally one day but not eat any food (except for drinking water) the next day.

Although this subject is now being presented and promoted anew, specifically by the health commercial industries through hundreds of mobile apps and books about personal health improvement and success, the core idea is more straightforward. We naturally were familiar with such timing. We used to eat at certain times during the day, and after an early dinner, we went fasting until the morning. That is why we named the first meal of the day “breakfast.”

You still remember your family’s standard advice to eat dinner a few hours before sleep or to regulate the timing of your lunch, dinner, and snacks.

Urban and mechanized life, however, has disrupted our expected timing. Many of us have not only lost the physical activities that were once part of our daily lives but also cannot follow a regular schedule for sleep and eating.

In these circumstances, innovations like Intermittent Fasting may help us return to our roots.

The Positive Side

Numerous studies at universities and scientific centers have been conducted on the benefits and potential harms of this type of fasting. But do these studies provide a definitive answer based on the existing data?

When discussing Intermittent Fasting, we need to specify the type of eating time stop before seeing the results. It’s natural that an experiment based on, for example, a four-hour stop between eating times versus alternate-day eating could be vastly different for a specific person. Also, be careful not to generalize this to religious fasting.

Medical research has shown that this dieting style can be effective in weight loss, reducing the risk of diabetes and decreasing the likelihood of some cancers.

However, those who advertise these diets in the commercial market go beyond this and mention things that may not have a specific meaning. One of them is body detoxification, which is considered a misleading concept.

The Negative Side

If research indicates that, at least in some cases, this method reduces the risk of some diseases, especially the possibility of successful weight loss for those suffering from severe obesity, then what’s the harm in trying it?

The main issue here is that most research on the effects of Intermittent Fasting, suggesting results like a reduced likelihood of diabetes or some cancers, relates to animal experiments primarily conducted on mice. It’s more complicated to generalize these results to humans.

More than 80% of experiments that have shown successful results in the animal testing phase – especially mice – face failure in human clinical trials.

On the other hand, some research indicates potential risks of this method. Again, these risks vary depending on the individual and the fasting method adopted, but for example, rapid weight changes, fluctuation in calorie intake and essential nutrients absorbed by the body leading to periods of hyperactivity and inactivity, a tendency to overeat during allowed hours, feeling tired, and interference with medications that individuals may be taking have been reported in this matter.

Also, we can say with certainty, based on the existing data, that practicing this diet is harmful to those who are pregnant, breastfeeding, or have been diagnosed with diabetes. Another point of broad consensus is that any diet that excludes drinking water is dangerous and should be avoided.

What’s the Solution?

Based on the data available today, the effectiveness of this dietary method seems to vary from person to person and might be beneficial or harmful. The choice of specific intervals is crucial in determining an individual’s outcome.

The best advice is to consult a credible source before making a change that could affect your health. This credible source is not magazines, popular books, gym trainers, psychotherapists, or family advice. Remember, one person’s success or failure does not imply the efficiency or inefficiency of a method.

For this, consult with your specialist doctor before starting such a practice. Let them assess your physical condition to determine whether this path might be effective or harmful for you and, if practical, at what intervals and timing you should follow it. Also, remember to share any changes in your mental and physical health with your doctor during this process, especially if you are starting anew, to modify it if signs of adverse effects appear.

If we were buying a mobile phone or a simple table for the living room, we would likely consult with experts and experienced people to ensure the expense yields the best outcome. Regarding health, the least we can do for the most critical ‘machine’ we possess (our body) is apply the same standard and consult a specialist.