Intermittent fasting and other fasting methods are quite popular these days, in part thanks to social media.
Many people practise them for health reasons without medical consultation or supervision.
The potential benefits are well documented.
Intermittent fasting – switching between fasting and eating on a regular schedule – can help you lose a moderate amount of weight and improve your blood sugar levels, for instance.
The positive effects are lasting only when you stick to the eating plan though.
And there are some things you need to be careful about.
“You’re walking a fine line – it’s a double-edged sword,” says Dr Christian Dannmeier, a consultant psychosomatic medicine specialist in Bad Bramstedt, Germany.
Before you begin fasting, he advises checking whether it’s appropriate for your situation, any contraindications are present and your expectations are realistic.
Problems can arise particularly when fasting is aimed mainly at weight loss, he says.
“We’d likely advise against it for people predisposed to restrictive eating patterns and frequent diets.”
Many fasting methods are strictly structured, such as the popular 16/8 method, in which you fast for 16 hours and eat only during an eight-hour window each day.
But this, Dr Dannmeier says, can keep you from eating when you’re hungry and not eating when you’re full.
“You’re oriented towards a schedule”, which he warns can increase the risk of food cravings and binge eating.
Fasting is therefore inadvisable for people with, or prone to, eating disorders.
This also applies to pregnant women, children, the elderly and chronically ill.
ALSO READ: Eating disorders striking as young as nine
For health reasons, fasting is suitable only for “healthy adults with stable eating habits”, he says.
If you’d like to give fasting a try, you should pay close attention to what your body tells you.
Among the possible warning signs that fasting may be harming your health are dizziness, headaches, gastrointestinal complaints and strong hunger pangs.
Persistent stress should be taken seriously too.
“Having the feeling that you’re torturing yourself or constantly thinking about food are indications you’re on the wrong track,” says Dr Dannmeier.
If that applies to you, you should adjust your fasting method or stop fasting altogether.
Remaining flexible is important as well, he says.
Adhering to rigid rules can put additional pressure on you, e.g. when it comes to accepting invitations or marking special occasions that involve eating.
“Eating and fasting are highly individual and should fit into your life well,” he says, adding that what’s most important though, are a balanced diet and healthy lifestyle.
He has the following six fasting tips:
- Check whether you meet the prerequisites
As mentioned above, fasting can be suitable for healthy adults, but not for people with an eating disorder, a serious illness or pregnant women.
- Start gradually
If you want to try 16/8 intermittent fasting, for instance, you could begin with a 12-hour daily fasting period instead of 16.
- Remain flexible
Invitations or special occasions should pose no problem.
If they do because your fasting schedule is too strict, you should consider making adjustments.
- Take warning signs seriously
Physical discomfort or stress can indicate that fasting isn’t agreeing with you.
- Mind your nutrition
Make sure that you eat a balanced diet with plenty of fruit and vegetables.
Also drink sufficient fluids and make time for exercise.
- Steer clear of expensive fasting products
Special powders, teas or dietary supplements are generally unnecessary. – dpa
