KUALA LUMPUR - Intermittent fasting (IF) not only supports weight loss but also promotes gut health and enhances overall metabolism.
According to Dr Deborah Chew Chia Hsin, Consultant in Gastroenterology and Hepatology at Hospital Canselor Tuanku Muhriz, Universiti Kebangsaan Malaysia (HCTM-UKM), metabolic changes during fasting play a key role in the effectiveness of intermittent fasting.
"During fasting, the body shifts from using glucose to ketogenesis-the metabolism of free fatty acids. This transition allows the digestive system to rest and supports metabolic balance,” Dr Chew told Bernama.
She added that intermittent fasting also improves insulin sensitivity, reducing the risk of type 2 diabetes.
Studies have also shown that it helps stabilise blood pressure, lower triglyceride levels and bad cholesterol (low-density lipoprotein, LDL), while at the same time increasing good cholesterol (high-density lipoprotein, HDL), contributing to cardiovascular health.
"There are several strategies that can be adopted, such as the 16:8 method, where one eats only within an eight-hour window and fasts for the remaining 16 hours, or the 5:2 method which involves drastically reducing calorie intake for two days a week,” said Dr Chew.
In terms of brain health, she noted that a study published in the New England Journal of Medicine in 2019 found that IF can enhance memory and cognitive function, in addition to showing positive effects in reducing tumour recurrence rates in animal studies.
However, she warned that IF is not suitable for everyone, especially type 1 diabetes patients on insulin injections, as they are at risk of hypoglycemia-a dangerous drop in blood sugar levels.
"Type 2 diabetes patients who take insulin or oral medication also need to be cautious. Early signs of hypoglycemia such as sweating and confusion should not be ignored, as they can have serious consequences if left unchecked,” she said.
Dr Chew also advised individuals with gastric issues or stomach ulcers to seek medical advice before starting IF, as prolonged fasting may increase stomach acid production and worsen existing symptoms.
Meanwhile, Senior Lecturer of the Dietetics Programme at the Faculty of Health Sciences, UKM, Dr Shanthi Krishnasamy, said poor eating habits during the eating window can affect the effectiveness of IF.
"Many people think that IF will automatically help with weight loss, but if the foods consumed are high in calories, sugar, fat, and low in nutrients-like pizza and fried foods-then no health benefits will be gained.
"A balanced and nutritious diet remains the key, even if eating time is limited,” she said.
Commenting on the challenges of maintaining IF during festive seasons, particularly when attending open houses, she said that IF should not be a burden or a source of stress, but instead be adapted to fit one’s needs and lifestyle.
"During festive seasons, food is more readily available and it's harder to resist temptation. IF can be made more flexible, for example by practising alternate day fasting or choosing specific days to fast.
"It’s important to start with small portions, beginning with salads and water, before moving on to the main course. If you want dessert, just one or two spoonfuls are enough to appreciate the taste, not to fill yourself up,” she said. - BERNAMA