Is Intermittent Fasting Right for You? HKPD Interviews Experts to Answer All Your Questions About This Popular Diet Plan

 

Is intermittent fasting right for you? HKPD has interviewed experts to answer all your questions about this popular eating pattern, including what you can eat, what you should avoid, and when to fast.

 

 

 

Like many people, Rumiz Hashim gained some weight in the early days of the pandemic, as lockdown restrictions prevented him from participating in the triathlons and other races he regularly joined. "I ran a 10K at the end of 2019 and thought, 'Great, I'm in good shape. I'm going to start training for a half-marathon,'" he says. "Then the pandemic hit. I continued training outdoors, but with the kids at home all the time, I had much less time to train, and it became a lot harder." In 2021, he suffered a cycling injury that forced him to pause his regular workouts and undergo surgery, leading him to gain an additional 30 pounds.

 

Fortunately, intermittent fasting helped Hashim lose all the extra weight—and keep it off. "Before trying intermittent fasting, I always struggled to find a method I could stick to," says the Yorba Linda, California resident. "I felt like I was restricted too much, but with intermittent fasting, if I want pizza, I can have it. If I want to go to a fast-food restaurant with the kids for a meal, I can do that too."

 

Hashim is not alone. According to a survey conducted by YouGov.com, 24% of Americans say they have tried intermittent fasting (commonly referred to as IF) to lose weight, and half of them report that the method was very effective.

 

So, how do you know if intermittent fasting is right for you? HKPD spoke with experts to uncover everything you need to know about this trending diet plan.

 

 

Intermittent fasting is a simple eating pattern that involves abstaining from food and drink during specific periods of the day. "Intermittent fasting is essentially any period of time where you don't eat," Dr. Jason Fung, a Canadian nephrologist and author of the New York Times bestseller The Obesity Code: Unlocking the Secrets of Weight Loss, tells HKPD. "Your body stores the calories you consume when you take in more energy than you actually need. The body can store these calories as sugar or fat, which is why you have body fat. So, essentially, intermittent fasting allows your body to use those stored energy reserves to burn calories."

 

Want to learn more? Check out this 21-day plant-based diet plan to feel lighter and happier!

 

 

There are three primary approaches to intermittent fasting:

 

 

Time-restricted fasting involves limiting food intake to a specific window of time each day. For example, an 8-hour eating window followed by a 16-hour fast, or a 12-hour eating window with a 12-hour fast. "The 16:8 method is probably the most popular fasting protocol because it's relatively short and easy to integrate into daily life," Fung says.

 

 

This form of intermittent fasting involves abstaining from all food on certain days of the week, while eating freely without restrictions on other days. This method is less popular than the 16:8 approach but can be effective for those who don't want to fast every day.

 

 

This method involves consuming low-calorie foods on a few days of the week, while eating freely on the remaining days—for example, two days of modified fasting followed by five days of normal eating. There is no fixed calorie limit on fasting days, as the core philosophy of intermittent fasting is that calorie counting is unnecessary. It may take some experimentation and adjustment to find a comfortable plan that suits your body's needs.

 

 

Choosing a fasting protocol is entirely a matter of personal preference. In fact, Dr. Fung believes that the "right" plan is the one that works best for you. "The most popular protocol is the 16:8 plan, which involves fasting for 16 hours and eating within an 8-hour window," he says. "But fasting can be scheduled according to your preferences. Simply choose a plan that you like and that you can stick to from a lifestyle perspective. There's no secret formula. If you're not seeing the desired results, you can always adjust your fasting time later—either extending or shortening it."

 

That being said, intermittent fasting is by no means a one-size-fits-all solution. It's important to proceed with caution at first, especially if you have certain medical conditions such as diabetes or heart disease. Most experts recommend that pregnant or breastfeeding women avoid fasting altogether. "Can everyone do a full-day fast or a complete water fast? Probably not," Dr. Martica Heaner, PhD, an adjunct associate professor of nutrition at Hunter College in New York City, told DailyOM. "Furthermore, the more health issues you have, the more medical supervision you'll need."

 

 

Contrary to popular belief, intermittent fasting does not necessarily require complete abstinence from all food and drink. While you need to follow a specific eating schedule, you can still drink plain water, coffee, tea, and other zero-calorie beverages. Just try to avoid adding milk, sugar, or artificial sweeteners to your drinks, as these can break your fast.

 

"The most important thing is to avoid overly sweet foods," Fung says. "That's why artificial sweeteners are not ideal. Of course, any food containing calories will break your fast. If you consume a very small amount, it's not a problem—you'll quickly re-enter a fasting state. As long as the quantity is minimal, you should be fine."

 

If you're following a modified fasting plan, Fung recommends reducing your intake of sugar and refined starches and opting for low-carbohydrate foods for optimal results. Some of his favorite meals include: roasted salmon with Brussels sprouts; roasted brisket with chimichurri and eggplant; or braised chicken thighs with a side salad.

 

Even on non-fasting days, you should focus on choosing a variety of nutrient-dense foods. "Some people fast for more than 20 hours a day, and then when it's time to eat, they load up on bacon, eggs, and cheese," Dr. Heaner says. "Some people do this for a year and do lose weight, but they're putting themselves at serious nutritional risk. Even if weight loss is beneficial, consuming large amounts of inflammatory foods high in saturated and trans fats is not good for health. This can worsen insulin resistance, and triglyceride and cholesterol levels often skyrocket—both of which are risk factors for heart disease."

 

 

Drinking unsweetened tea during your fasting periods is a great way to curb hunger. And you don't need to spend a lot of money on specific brands or expensive weight loss products. "Green tea, for example, is relatively affordable," Fung says. "There are also flavors like ginger tea and matcha, which are rich in antioxidants. Tea aids digestion and can also slightly suppress hunger." He adds that unsweetened tea will not break your fast.

 

 

People fast for a variety of reasons, but the primary motivation today is weight loss. A recent study from the University of Illinois confirmed that intermittent fasting is scientifically proven to significantly reduce body weight. The study participants were all obese individuals, and regardless of their eating schedule, they lost an average of 3% of their body weight. Moreover, all participants experienced weight loss of 3% to 8% within the first three to eight weeks.

 

But weight loss is not the only reason intermittent fasting has become so popular. "Everyone's goals are different," Fung says. For example, he notes that some people practice intermittent fasting to pursue a healthier lifestyle, while others with specific medical conditions—such as type 2 diabetes—hope to control their blood sugar levels.

 

If you have diabetes, experts recommend consulting your doctor first and conducting intermittent fasting under medical supervision to avoid potential risks. "People with diabetes or other conditions that cause low blood sugar should always consult a doctor first," Heaner says. "Depending on the length of the fast, medications may need to be reduced or even discontinued during the fasting period. A licensed physician will typically develop a corresponding monitoring plan and adjust medications as needed."

 

 

Despite its growing popularity, intermittent fasting is definitely not for everyone. If you are an older adult, a teenager, underweight, pregnant or breastfeeding, or have a history of eating disorders, it's best to avoid fasting altogether. "People with a history of eating disorders should not attempt intermittent fasting, as it can trigger a relapse," Heaner says.

 

 

Intermittent fasting can be an excellent way for some people to lose weight and reduce their risk of diseases such as diabetes and heart disease—without the hassle of counting calories or eliminating any food groups. But if you're looking to lose weight, it's not the only option. Other approaches, such as intuitive eating and whole-food diets, offer healthy alternatives for those who may be at risk from restrictive eating patterns.

 

"Intermittent fasting has been shown to be an easy way to reduce calorie intake without counting calories, but a high-fiber diet focused on whole, plant-based foods can achieve the same effect," Heaner says. She advocates for choosing foods such as fruits, vegetables, plants, seeds, legumes, whole grains, and nuts. "For some people, strict time restrictions may be easier because it eliminates the need to make decisions. But for others, it may lead to increased preoccupation with food and stronger cravings."

 

For those who appreciate the flexibility of intermittent fasting and find that this eating pattern fits their lifestyle, it can be highly beneficial and sustainable. As Rumiz Hashim puts it: "Once you start seeing results, you realize that this is truly a lifestyle change—and it really works."