Intermittent fasting has taken the wellness world by storm, and the 16/8 method—where eating is limited to an 8-hour window followed by a 16-hour fast—is one of the most popular approaches. It is believed that 16/8 fasting has many benefits including weight loss and improved mental clarity. But is it really worth the hype?
We spoke to our expert Dr Shrey Kumar Srivastav, Senior Consultant and General Physician - Sharda Hospital and he urged caution, noting that it may not be ideal for everyone. Let's into both the potential health benefits and the drawbacks to help you determine if 16/8 fasting could be a good fit for your lifestyle.
Benefits of 16/8 Fasting
1. Weight Loss & Fat Burning
One of the primary reasons people turn to 16/8 fasting is for weight management. By reducing the hours available for eating, people often naturally consume fewer calories. "The calorie reduction during this period encourages the body to shift into fat-burning mode as it begins to utilise stored fat for energy. For those struggling to lose weight, this could offer an effective and straightforward approach," Dr Srivastav shared.
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2. Improved Insulin Sensitivity
"Eating less frequently and reducing sugar intake during fasting hours can have a positive impact on insulin sensitivity," he added. When we eat, our bodies release insulin to help regulate blood sugar. However, if insulin levels are consistently high, it can lead to insulin resistance, a precursor to type 2 diabetes. By fasting, insulin levels have the chance to reset, potentially improving how the body processes sugar and lowering the risk of insulin resistance over time.
3. Cellular Repair Through Autophagy
During the fasting period, cells initiate a process called autophagy, where damaged cell components are cleared out and renewed. "This cellular 'housekeeping' is thought to slow the ageing process and reduce the risk of diseases, including certain cancers. Additionally, studies suggest that intermittent fasting may have anti-ageing effects and bolster immune function through these cellular repair mechanisms," he said.
4. Reduced Inflammation
"Chronic inflammation is linked to a wide range of health issues, including heart disease, arthritis, and diabetes. Some research has shown that fasting can reduce markers of inflammation, potentially supporting cardiovascular health and helping prevent chronic diseases," Dr Srivatav shared. This anti-inflammatory benefit is an appealing aspect for those with inflammatory conditions or anyone seeking long-term wellness.
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5. Mental Clarity and Focus
"Lastly, many individuals report improved mental sharpness during fasting periods. This happens due to steadier blood sugar levels and increased metabolic efficiency. Without the spikes and drops in blood sugar that come from frequent eating, the brain may maintain more consistent energy, enhancing focus and clarity during fasting hours," he explained.
Risks and Drawbacks of 16/8 Fasting
Despite its benefits, Dr Srivastac said that the 16/8 fasting method is not without potential risks, and it may not be suitable for everyone. Here are some of the main concerns he shared:
Nutrient deficiency
Hormonal disruption
Risk of disordered eating patterns
Fatigue
Irritability
Why The 16/8 Fasting Not Suitable for Everyone
While 16/8 fasting may offer health benefits, it’s not suitable for everyone. "Individuals with diabetes, hypoglycaemia, or high blood pressure (HTN) should approach fasting cautiously, as prolonged fasting can affect blood sugar and blood pressure management. Pregnant or breastfeeding women, as well as individuals with certain medical conditions, should also avoid 16/8 fasting without a healthcare provider's guidance," he shared.
So, Is 16/8 Fasting Right for You?
The 16/8 intermittent fasting method can be a helpful tool for some, promoting weight loss, cellular repair, and even mental clarity. However, like any dietary approach, it comes with potential risks that should be carefully considered. Consulting a healthcare professional, ensuring balanced meals, and listening to your body can help make the decision a healthy one tailored to your needs.
Word of Caution
Although the 16/8 fasting approach offers benefits for many people, it’s essential to remember that dietary and fasting practices are not universally suitable. Before starting any fasting regimen, especially one as structured as 16/8, it’s important to consult with a healthcare provider. They can help determine if this approach aligns with your unique health needs, offer guidance on meal planning to prevent nutrient deficiencies, and monitor any adverse effects.