Intermittent Fasting: Benefits and Health Risks

Intermittent fasting has become a popular weight loss method that involves restricting food intake to specific time intervals. The most commonly used regimen is 16/8: 16 hours without food and all main meals within an 8-hour window. Scientific studies indicate that this approach can reduce the number of snacks, promote weight loss, activate the fat-burning process after glycogen depletion (approximately after 12 hours of fasting), and increase cell sensitivity to insulin, thereby lowering the risk of developing type 2 diabetes.

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Advantages and Contraindications of Intermittent Fasting

However, despite the positive effects, intermittent fasting is not suitable for everyone and can be harmful to certain groups of people. Dietitian Deni Metis identifies several categories that should refrain from such a regimen:

• People with Type 1 Diabetes: Fasting periods can cause a sharp drop in blood sugar levels, accompanied by weakness, fatigue, and dizziness.
• Individuals with Eating Disorders: Strict restrictions can worsen psychological well-being and contribute to the development of unhealthy eating habits.
• People with Weakened Immune Systems: Regular intake of nutrients is crucial for body recovery, and fasting may only exacerbate its weakness.
• Pregnant and Breastfeeding Women: Prolonged fasting can increase cortisol levels—the stress hormone—disrupt hormonal balance, menstrual cycles, and reproductive function.

Before adopting intermittent fasting, it is advisable to consult a doctor or dietitian, especially if you belong to a risk group. Using this method may contribute to improved metabolic health and weight loss, but it is important to follow individual recommendations to maintain health.