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Intermittent fasting, popular among celebrities, is under scrutiny as studies link it to higher heart death risk and side effects like headaches and overeating.
Short eating windows or low-calorie days can deprive the body of essential proteins, vitamins and minerals.
Intermittent fasting (IF), once hailed as a simple and effective method for weight loss and metabolic health, is now facing serious questions after recent studies highlighted its potential dangers. Popular among influencers, celebrities and fitness enthusiasts, the diet involves eating within a fixed time frame and fasting for the rest of the day.
The 16:8 model, in which people eat during an eight-hour window and fast for 16 hours, is the most widely followed. Another trending variation, known as 5:2, allows normal meals for five days while limiting calories for two days a week. These methods have gained widespread traction on social media for their perceived ease and quick results. However, health experts warn that long-term reliance on such regimens could lead to significant health risks.
According to a report by The Times of India, intermittent fasting essentially means dividing eating and fasting hours. But recent scientific findings suggest that the practice may not be as harmless as believed. In one large-scale study analysing data from over 19,000 participants, individuals who restricted their eating to less than eight hours a day were found to have a 135% higher risk of death from cardiovascular diseases compared to those who followed normal eating schedules.
Another US study, involving more than 20,000 people, reported a 91% higher risk of heart-related deaths among those who followed compressed eating windows. Researchers have particularly cautioned that such diets could be life-threatening for people already suffering from heart conditions.
Intermittent Fasting: Major Side Effects
1. Headaches and dizziness are among the most common complaints. Extended fasting periods can trigger low blood sugar, dehydration and electrolyte imbalance, leading to fatigue, irritability and even mental confusion.
2. Heart health remains the biggest concern. The sharp rise in mortality risk from heart and vascular diseases has prompted cardiologists to warn against strict fasting schedules, especially for patients with pre-existing conditions.
3. Nutritional deficiencies also pose a challenge. Short eating windows or low-calorie days can deprive the body of essential proteins, vitamins and minerals. This not only reduces energy levels but also weakens immunity and, in older individuals, accelerates muscle loss.
4. Overeating is another side effect. The difficulty of prolonged fasting often results in people consuming more than usual once their eating window opens, leading to poor dietary habits and hampering weight-loss goals. Experts note that younger people and teenagers are particularly vulnerable to developing disordered eating patterns under IF.
5. Skipping breakfast, a common element of intermittent fasting, can spike stress hormones such as cortisol and adrenaline. This raises blood pressure and disrupts metabolic balance, creating additional risks for patients with hypertension.
As intermittent fasting continues to dominate diet trends online, researchers caution that individuals should be aware of its possible consequences and consult healthcare professionals before adopting it as a long-term lifestyle.
