Intermittent Fasting has transcended its status as a diet fad to become a sophisticated lifestyle choice for many, especially among Gen Z and millennials chasing optimised health, mental clarity, and metabolic flexibility. This style of eating is less about what you eat, and entirely about when you eat, framing a disciplined approach to your relationship with food.
But as the trend reaches peak popularity, a crucial question arises: Is this method of feasting and abstinence safe for everyone, particularly those who are younger or still developing?
We consulted leading dietitians, Kanikka Malhotra, Founder of Health Pepper, Delhi and Dr Shabana Parveen, Clinical Nutritionist at Artemis Hospital, Gurugram to share their definitive guide to intermittent fasting, complete with the essential dos and don'ts.
Intermittent fasting limits the time window in which a person consumes their calories, establishing specific patterns of eating and abstinence.
“Common approaches include the 16/8 method (16-hour fast, 8-hour eating), alternate-day fasting, and the 5:2 diet, where calorie intake is greatly restricted on two non-consecutive days per week,” explains Dietitian Kanikka Malhotra.
The science is compelling: intermittent fasting is linked to benefits like weight management, improved glucose metabolism, and reduced inflammatory markers. Dr Shabana Parveen notes that this time-restricted approach helps the body repair itself and gives metabolism a boost.
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While its benefits are well-documented for healthy adults, the consensus among experts is clear: intermittent fasting is not universally safe, especially for younger demographics.
“Safety for intermittent fasting among adolescents and young adults remains a subject of research,” says Malhotra. While it may be utilised under strict supervision for teens struggling with obesity, she cautions against its casual adoption by healthy young adults.
Who should avoid intermittent fasting:
Growing bodies (teens and young adults): For individuals still undergoing physical development, intermittent fasting can pose risks of nutritional deficiencies and potential effects on bone density.
Eating disorders: Do not attempt intermittent fasting unsupervised if you have a current or past history of an eating disorder or are underweight. Dr Parveen stresses that mental health must always come first.
Medical conditions: Anyone with a chronic illness, diabetes, or hormonal issues must consult a doctor first. "If fasting makes you stressed, makes it hard to focus and throws off your hormones, don't do it," advises Dr Parveen.
Pregnant or breastfeeding individuals: Intermittent fasting is contraindicated for those who require consistent nutritional intake to support their health and that of their child.
The Golden rule: intermittent fasting should only be practiced under medical or dietetic supervision, especially when underlying health concerns are involved.
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If you and your doctor determine that intermittent fasting is appropriate for you, approach it with discipline, intention, and, above all, nourishment.
DO |
DON'T |
Start Gradually: Begin with shorter windows, like 12-14 hours, and increase the fast only after listening to your body. |
DON’T jump into extreme, insane fasts without preparation, monitoring, or expert consultation. |
Prioritise Hydration: Stick to calorie-free drinks (water, black coffee, or tea) during your fast, but drink ample fluids throughout the day. |
DON’T skip meals that are high in nutrients or cram all your eating into one session. |
Break Your Fast Smartly: Use a balanced meal rich in protein, fibre, and healthy fats to support muscle health and stabilise blood sugar. |
DON’T dehydrate or starve during your eating window. Focus on nourishing, protein-rich, spaced-apart meals. |
Eat Whole Foods: Within your feeding window, emphasise whole foods, healthy fats, ample protein, and fibre. Sleep enough to support metabolic function. |
DON’T ignore symptoms like dizziness, extreme tiredness, or intense stress. These are signs your body is not tolerating the regimen. |
Monitor Your Body: Chart your progress, energy levels, and any symptoms. A balanced approach, not extreme restriction, leads to lasting results. |
DON’T attempt it unsupervised if you have a chronic illness or are underweight. |
Image courtesy: Freepik
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