Intermittent fasting (IF) has emerged as one of the most talked-about dietary strategies in the world of health and wellness. Doctors and nutritionists agree that, when practiced correctly and under medical supervision, intermittent fasting can provide numerous health benefits — from weight loss to improved metabolic function and even reduced risk of chronic diseases.
In this article, we explore the science behind intermittent fasting, its benefits, potential risks, and how to implement it safely.
Intermittent fasting is a structured eating pattern that cycles between periods of eating and fasting — usually ranging from 12 to 18 hours. Unlike traditional diets that focus on what to eat, intermittent fasting emphasizes when to eat, allowing the body to switch from glucose to stored fat as its primary energy source.
This metabolic switch is known as “metabolic flexibility”, which supports fat burning, reduces insulin levels, and enhances energy efficiency at the cellular level.
According to Dr. Abdul Basit Al-Aissawi, Consultant in Internal Medicine and Nephrology, fasting activates a process called autophagy — the body’s natural mechanism for cellular cleanup. It also converts harmful white fat into brown fat, which is rich in energy and helps improve metabolism.
Key benefits of intermittent fasting include:
Doctors strongly recommend medical supervision before starting intermittent fasting, especially for these groups:
Dr. Ahmed Hassoun, Consultant in Endocrinology, confirms that while intermittent fasting is highly beneficial for many type 2 diabetic patients, it should only be undertaken with guidance from a physician to avoid dangerous drops in blood sugar (hypoglycemia).
While generally safe, especially when gradually introduced, intermittent fasting may cause temporary side effects, such as:
To minimize these effects, it is important to:
Intermittent fasting helps regulate several key hormones:
It has little to no direct effect on thyroid hormone, but individuals with thyroid disorders should consult a doctor.
Nutritionist Tasneem Obaid highlights the importance of tailoring IF plans by gender and individual needs:
Additional best practices:
Most people do not need supplements unless they have existing deficiencies or are on intensive workout programs. Always consult a clinical dietitian before taking vitamins or minerals.
While many see intermittent fasting as a weight-loss tool, experts argue it's more than just a diet — it's a sustainable lifestyle choice that can transform health and well-being when approached responsibly.
It encourages mindful eating, supports metabolic health, and promotes longevity. But it’s not a one-size-fits-all plan. Tailored advice, medical support, and a gradual approach are key to success.
Intermittent fasting can be a powerful tool for health improvement, particularly for weight loss, insulin sensitivity, brain function, and reducing chronic disease risk — if done correctly.
Consult your doctor or nutritionist before beginning any fasting plan, especially if you fall into a high-risk category. With the right guidance, intermittent fasting could be the game-changer your body needs.
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