Indigestible Bites of Intermittent Fasting

From celebrities to fitness influencers and everyday dieters, millions swear by the benefits of intermittent fasting (IF). Some claim it melts fat, sharpens focus and resets the body. But doctors are sounding a note of caution: what works for some can leave others battling fatigue, hormonal disruptions, binge eating and dangerous blood sugar crashes.

Meal-time Talk

“Intermittent Fasting is a meal-timing strategy that cycles between periods of eating and fasting,” says Prateek Kumar, a Celebrity Coach & Founder of fitcru. Unlike traditional diets that focus on what you eat, IF focuses on when you eat. That is, during a fasting window, the body is deprived of incoming calories and begins relying on stored energy reserves. As insulin levels fall, the body shifts towards burning stored glycogen and eventually fat for fuel. This metabolic switch is one of the main reasons IF has become popular among those seeking weight loss.

From a nutrition science perspective, he notes that it can support weight management, improve insulin sensitivity, and help people maintain more structured eating habits. He also points out that many find it easier to follow than traditional calorie-tracking diets.

However, current research shows IF is not more effective for fat loss than other diets when total calorie and protein intake are the same. Its main value lies in helping people maintain a consistent calorie deficit and healthier routine, rather than any unique metabolic advantage.

Avoid Extreme Restrictions

But is intermittent fasting meant to be extreme? Ankita Gupta, a Dietician & Founder of Nutrition Matters, Delhi, says, “The only true benefit of fasting is giving your digestive system a break, but you do not need extreme fasting windows to achieve this.” She says this can easily be achieved with a simple 12-hour gap between dinner and breakfast, without needing strict fasting windows. She also feels the hype around IF is misleading, as it is often promoted as a “metabolic cure.” According to her, long fasting periods followed by unhealthy eating may harm health, while a balanced tdiet is supports long-term well-being.

“You can achieve the same, if not better, weight-loss results by eating three balanced meals with proper portion control,” she says. Stable blood sugar and true metabolic health are better supported by balanced meals throughout the day rather than restricting eating to a narrow window.

Hype Behind the Trend

One of the biggest reasons behind IF’s popularity is its simplicity. Unlike calorie-counting diets that require constant tracking, IF offers a clear structure. Many followers report that limiting their eating window naturally reduces overall calorie intake without requiring strict food restrictions.

Some complain about the ill effects of IF. Prateek says, “I have often seen people skipping meals without paying attention to their overall nutrient intake, which can lead to inadequate protein, fibre and micronutrient intake.” He opines that in some cases, fasting may trigger overeating during or an unhealthy relationship with food if not approached in a sustainable way.

Susceptible Groups

IF is not for everyone, and for certain groups it can do more harm than good. Pregnant and breastfeeding women need a steady supply of nutrients throughout the day, and long fasting gaps can work against both the maternal and the baby’s needs. People with diabetes also face real risks, as extended fasting can lead to unsafe drops in blood sugar.

Ankita says, “Working professionals dealing with high corporate stress and adrenal fatigue should avoid IF completely.” Explaining that skipping meals when your body is already stressed only amplifies your anxiety and cortisol levels, leading to severe burnout. Ankita further shares that IF can affect hormonal health in women because the body is sensitive to energy restriction. In clinical observations, she notes that extreme or poorly managed fasting may lead to missed periods, hair fall, and worsening PMS symptoms.