Intermittent fasting, as the most convenient way to shed those extra kilos, is back as a talking point after a recent study said it may actually harm cardiac health.
Many people think intermittent fasting is safe and does not require monitoring from a nutritionist. This perception may not be entirely correct. The study reported that people with an eating window of or less than 8 hours a day had a 135% higher risk of cardiovascular mortality compared to those eating in a 12-14 hour window.
These are indeed alarming statistics, reported for the first time, but they also teach us some important lessons.
First, intermittent fasting may not be as safe as many have assumed. Second, this study is not the final word, but it does serve as an important warning.
Intermittent fasting can be done judiciously. A moderate version ( (10-12 hour eating windows, aligned with circadian rhythm) may be safer. People who have or are at risk of heart disease, stroke, kidney failure, and a history of recurrent episodes of low sugar, and those with diabetes on multiple drugs and insulin must avoid it. Diseases, sugar and metabolic profile, lifestyle and cultural context must guide recommendations. It should also be done under supervision.
Any attempt at weight loss should be safe, sustainable and individualized. One must have a balanced diet, which is calorie restricted, high on fiber, has more vegetables and less saturated fat. A disciplined, consistent, low-calorie diet with all meals on time often achieves results equal to or better than intermittent fasting. Regular physical activity, good sleep and stress management are important. Medical options such as drugs like Wegovy and Mounjaro or bariatric surgery should be reserved for those with severe obesity or other complications.
