The truth about fasting: Benefits and warnings
A dietician at MEDIFEM Hospital, Gracia Helarie Fraikue, has highlighted the health benefits of intermittent fasting, describing it as an effective method for improving metabolism, enhancing insulin sensitivity, and promoting weight loss when done correctly.
Studies have shown that intermittent fasting can enhance insulin sensitivity, a key factor in preventing type 2 diabetes. A 2014 review published in Translational Research found that intermittent fasting led to reduced fasting insulin levels and improved insulin resistance, even without significant weight loss. This makes intermittent fasting particularly beneficial for individuals with metabolic syndrome or prediabetes.
Speaking on the Business Breakfast show on Zed FM, Ms. Fraikue explained that the human body has a natural mechanism for drawing energy from stored reserves, especially during periods of fasting. When individuals consume carbohydrates, the body breaks them down into glucose. Any excess glucose is stored as glycogen. During fasting, when no new food is consumed, the body turns to this stored glycogen and, later, fat for energy.
She highlighted that this natural process helps individuals maintain energy levels even without constant food intake.
“Even though you’re fasting, your body is not dormant. It uses stored glucose and fat to fuel your activities,” Ms. Fraikue explained.
The dietitian noted that intermittent fasting enhances insulin sensitivity, making it a useful tool for individuals who struggle with blood sugar regulation. By spacing out meals and reducing meal frequency, the body undergoes less metabolic stress, which can contribute to better overall health.
Ms. Fraikue further explained that intermittent fasting encourages a lower intake of calories while promoting nutrient-dense meals.
She reiterated that this allows the body to burn stored energy instead of accumulating excess fat. She emphasized the importance of balancing energy input and output, stating that when the energy consumed is less than what is expended, the body naturally loses weight.
“If you eat less and move more, your metabolism becomes more active and efficient, helping you lose weight. But if you eat more than you burn, you’re likely to gain weight. And if your energy input and output are balanced, your weight remains stable,” Ms. Fraikue stated.
However, the dietitian cautioned that improper application of intermittent fasting could lead to unhealthy eating habits. Consuming large amounts of fried or high-fat foods during eating windows can increase the risk of high cholesterol and negate the potential health benefits of fasting.
Ms. Fraikue strongly recommended that individuals seek professional guidance before adopting popular fasting regimens such as OMAD (One Meal A Day), the 16:8 method, or the 5:2 plan.
According to her, personalized dietary plans developed with the help of a dietitian ensure effectiveness and reduce health risks.
She further stressed that successful intermittent fasting requires discipline, consistency, and a tailored approach that fits an individual’s lifestyle and nutritional needs.
