In a recent statement that challenges common beliefs, nutritionist Amita Gadre asserted that intermittent fasting should not be viewed as a temporary solution for weight loss. In a post on Instagram, she clarified that intermittent fasting is not merely about skipping meals. Instead, it involves consuming food within a specific timeframe while ensuring a balanced diet that meets nutritional needs.
Gadre emphasized, “If you consider intermittent fasting as a quick fix to shed 5 kilograms and return to your previous eating habits, please reconsider. This approach does not benefit you in the long run. In fact, it could lead to a situation where you lose less weight and regain more, resulting in a cycle of yo-yo dieting, which is detrimental to your health.”
She also highlighted the importance of establishing a routine, noting that the body thrives on consistency. “Regardless of the intermittent fasting method you choose, it is vital to align it with your work schedule. Consistently changing your fasting times—such as fasting at night one day and during the day another—can disrupt your body’s adaptation to this eating pattern,” she advised. Gadre cautioned that intermittent fasting may not be suitable for individuals with a history of eating disorders, diabetes, or chronic migraines.
Amreen Sheikh, chief dietitian at KIMS Hospitals in Thane, elaborated on how intermittent fasting can lead to a cycle of weight fluctuations due to inconsistent eating habits. She pointed out that this cycle often begins when individuals adhere to a fasting window for a few days but consume food erratically during that period. “Frequent changes in eating hours or the quality of meals can confuse the body, causing a rebound effect that mimics yo-yo dieting,” Sheikh explained. She stressed that the issue lies not with fasting itself, but with a lack of consistency and predictability in meal timing and quality.
To achieve stability, it is crucial to maintain a regular eating schedule. Sheikh stated that a designated eating window is most effective when mealtime remains consistent each day. Additionally, meals consumed during this window must be well-balanced. “If your eating hours consist of unhealthy foods, prolonged gaps, or random snacks, your fasting plan will not yield positive results. Many people mistakenly believe that fasting allows them to indulge in any food afterward, but this mindset can undermine their efforts,” she warned.
Sheikh affirmed that while fasting regulates when you eat, the quality of food plays a significant role in determining outcomes. “Incorporating meals rich in protein, whole grains, fruits, and healthy fats helps sustain energy levels, curb cravings, and prevent energy crashes. Conversely, inadequate fiber or protein can lead to increased hunger and a higher likelihood of binge-eating, destabilizing the entire routine,” she added.
Establishing a consistent eating routine is essential. Sheikh advised that selecting a manageable eating window, such as 10 AM to 6 PM, is preferable to attempting a rigorous 16-hour fast that may be difficult to sustain. She suggested planning two or three nutritious meals, staying hydrated, and avoiding late-night snacking to help regulate hunger and mood.
Sheikh also encouraged individuals to reflect on their motivations for fasting. “Consider whether you are adopting fasting as a healthy habit or as a punishment for overeating. The former can lead to lasting results, while the latter often results in a cycle of restriction followed by indulgence,” she concluded.
DISCLAIMER: This article is based on information from public sources and insights from experts. Always consult a healthcare professional before beginning any new dietary regimen.
