Intermittent fasting has gained popularity as a weight loss and health strategy, leading many to regard it as a miracle solution. However, Dr. Anshuman Kaushal, a Surgical Gastroenterology Specialist, argues that this approach is not suitable for everyone. In his recent video, Dr. Kaushal emphasizes that while intermittent fasting can enhance insulin sensitivity and improve metabolic health, extreme regimens may elevate cardiovascular risks and lead to negative side effects.
Dr. Kaushal references a comprehensive 2019 study from the New England Journal of Medicine that outlines how intermittent fasting can reduce inflammation and activate cellular repair mechanisms. Common fasting formats include the 16:8 model, which allows eight hours for eating, the 5:2 pattern, and alternate day fasting. Nonetheless, Dr. Kaushal brought attention to disturbing findings presented at the 2024 American Heart Association conference, indicating that individuals who limit their eating window to eight hours may experience up to a 90% increase in cardiovascular mortality compared to those with a long eating window of 12 to 14 hours.
The benefits of intermittent fasting include potential weight loss of 5-10%, improved insulin sensitivity, better triglycerides, blood pressure, and glucose tolerance. Users have reported enhanced sleep quality and mood improvements in the early stages. However, Dr. Kaushal warns that these results are dependent on maintaining nutritious eating habits, sufficient protein intake, and incorporating resistance training. Failure to do so could lead to muscle loss over time.
Moreover, the short-term side effects of fasting, such as headaches, irritability, fatigue, and acid reflux, are often overlooked by social media influencers. In the long run, especially for women, irregular menstrual cycles and elevated stress levels can occur with extreme fasting. Certain groups should completely avoid intermittent fasting, including individuals with diabetes, pregnant or breastfeeding women, the elderly, those with a history of eating disorders, or chronic illnesses.
To practice intermittent fasting safely, Dr. Kaushal recommends starting with a 12-hour fasting window and progressively moving to 14:10 and then 16:8. He also stresses the importance of food quality, suggesting that diets high in protein and fiber, while avoiding junk food, are essential for maximizing health benefits. Early eating windows, like 8 AM to 4 PM, may yield better results than atypical eating hours, such as eating at 1 AM.
In conclusion, Dr. Kaushal asserts that while intermittent fasting has its place in health improvement, it is not a one-size-fits-all fix. When done thoughtfully and with professional guidance, it can lead to better metabolic health. However, reliance on extreme fasting practices as portrayed on social media can often result in detrimental health effects. With extensive experience in gastrointestinal and bariatric surgery, Dr. Kaushal advocates for mindful and scientifically informed fasting practices to derive true benefits.