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Does intermittent fasting work? An expert breaks down the pros and cons of fasting 16:8 hours | GQ IndiaLOOK GOODLIVE WELLENTERTAINMENTBINGE WATCHGET SMARTVIDEOMenuMenuSubscribeMenuMenuLOOK GOODExpandGroomingFitnessWatchesStyle & FashionAll TopicsLIVE WELLExpandDrinkFoodNightlifeThe CellarTravelAll TopicsENTERTAINMENTExpandPop CultureMusicSeason of SportPersonalitiesAll TopicsBINGE WATCHGET SMARTExpandGadgetsCareerGamesAll TopicsVIDEOMORERELATIONSHIPSWEDDINGSMAGAZINEBEST DRESSEDGQ WARDROBEVISUAL STORIESMEN OF THE YEARDIGITALNEWSLETTERSearchSearchSubscribeWellnessDoes intermittent fasting work? An expert breaks down the pros and cons of fasting 16:8 hoursA dietician breaks down the dos and don'ts of the popular eating planBy Sanjana Ray19 February 2025Intermittent fasting, also known as time-restricted eating, sets itself apart from by focusing not on what you eat, but on when you eat. Typically, this approach involves consuming all meals within an , while the remaining 16 hours are reserved for fasting, allowing only clear liquids that are free of sugar and additives.Vedika Premani, clinical dietician at Sir HN Reliance Foundation Hospital, breaks down the methods that one can follow to practice this eating plan. “Two popular options are the 16:8 method where you have an 8-hour eating window, followed by 16 hours of fasting, and the 5:2 approach, which involves consuming a regular diet for five days and restricting calories for two non-consecutive days. However, like any lifestyle change, intermittent fasting comes with its own set of benefits and challenges,” she says.On the positive side, many individuals experience improved insulin sensitivity, enhanced mental clarity, and boosted cellular repair. Some also report increased physical performance, greater fat loss that aids in weight management, and a renewed sense of discipline, according to Premani. “Conversely, some individuals may face setbacks such as intense hunger, increased irritability, or difficulty concentrating during fasting period”.Does intermittent fasting live up to the hype? How does it really impact your health? Let’s dive into the details.Does intermittent fasting work? An expert breaks down the pros and cons of fasting 16:8 hoursWhat can you consume during intermittent fasting hours? It’s best to avoid consuming anything with sugars, artificial sweeteners, or calories during the fasting hours, as they can break the fast and interfere with the benefits. What is permissible is water, which is essential for hydration, an Americano (aka black coffee) without any milk, cream or sugar, green or any other type of unsweetened tea and zero-calorie electrolyte drinks.How long does it take to build muscle? A definitive guide according to the expertsBy Tom WardWhat are the benefits?By restricting your eating window, you’re naturally running on a calorie deficit, which is the key for weight loss. Additionally, when you’re fasting, insulin levels drop, which allow the body to burn stored fat for energy in a more seamless manner. It also boosts the production of human growth hormone, which supports fat breakdown, while preserving lean muscle mass.According to John Hopkins neuroscientist Mark Mattson, who studied intermittent fasting for 25 years and is the author of The Intermittent Fasting Revolution, the practice helps sharpen your mind and improves your cognitive functions. “From an evolutionary perspective, fasting is when your mind is working its best… If you’re an animal in the wild that hasn’t been able to get food for a few days, your brain and body better be working optimally or you won’t survive,” he writes in his book.According to Mattson’s extensive research, intermittent fasting also helps regulate sleeping patterns (since you get digestion over with earlier in the day), protects nerve cells from dysfunction and degeneration, reduces brain inflammation, improves heart health, slows aging, and enhances the mind and body’s ability to cope with stress.What are its side-effects?It’s natural to experience a few side effects in the initial days or weeks of intermittent fasting, as your body adjusts to this new system of consuming meals. These include getting more frequent hunger pangs, which in turn can lead to mood swings and irritability; headaches due to a drop in blood sugar levels, drop in energy levels as the body shifts its fuel source from glucose to fat, digestive issues and the most common problem — overeating during the eating windows.Is it sustainable?“Sustaining this type of eating pattern over the long term can be challenging. Additionally, those with pre-existing health conditions such as type 1 diabetes or a history of disordered eating should consult a dietician before starting this regimen. It is crucial to maintain balanced nutrition during the eating windows to avoid potential nutrient deficiencies,” says Premani.While intermittent fasting offers a compelling alternative to traditional dieting, it’s important to remember that one size doesn’t fit all. By understanding both, its benefits and limitations, you can make an informed decision on whether this approach is right for your lifestyle. But it is important to consult a dietician before starting any new dietary regimen, she adds.Who should not practice intermittent fasting?Children and teenagers under the age of 18, women who are pregnant or breastfeeding, individuals with a history of eating disorders and people diagnosed with Type-1 diabetes (due to the insufficient research around how it affects those with this condition) should not plan on practicing intermittent fasting.Read more live well storiesKeywordsGQ RecommendsLook GoodWant to live longer? Harvard says a veggie-packed diet is the key to good gut healthBy Saloni DhruvLive WellWaking up starving? Here's why your body’s begging for fuelBy Saloni DhruvLook Good6 steps to stay in top shape like Novak DjokovicBy Sanjana RayLive Well10 ways to cope news anxiety when you’re feeling triggered and overwhelmedBy Sanjana RayLive WellDoes sound healing work? Here’s what I felt after an hour of chime bathBy Shivani MankermiLook Good8 sneaky signs your body is suffering from protein deficiencyBy Saloni DhruvLook Good7 common causes of fatigue and simple ways to combat itBy Pallavi MehraWellness7 Harvard-approved snoring solutions that actually workBy Saloni DhruvFacebookXInstagramYouTubeFlipboardMore From GQ IndiaLook GoodLive WellGet SmartEntertainmentMen of the YearBinge WatchGQ WardrobeCondé Nast IndiaADTravelerGQVogueAbout GQTerms of ServiceContactCareersAdvertisingNewsletterSubscriptions© 2025 Condé Nast. All rights reserved. Use of this website constitutes acceptance of our and . The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast.Select international siteIndiaLargeChevron, Jun 13, 2019 - This post shares my intermittent fasting results after 5 months. I have also provided a sample weekly 16/8 meal plan for beginners., As far as glucose metabolism is concerned, intermittent fasting is an absolute goldmine. Intermittent fasting is an incredibly powerful tool for normalizing glucose and improving glucose variability. Apart from exercise, intermittent fasting is the most powerful natural insulin sensitizer known to man..
Intermittent fasting is a health trend that involves fasting and eating cycles. It focuses on when you eat, not what. This makes it easy to improve your health and weight. There are many ways to do intermittent fasting. The 16/8 method means fasting for 16 hours and eating in an 8-hour window. The 5:2 diet involves eating less for 2 days a week and normally the other 5 days. These methods can , Intermittent fasting is an eating pattern in which you cycle between periods of eating and periods of fasting. There are many types of intermittent fasting, such as the 16:8 and 5:2 methods., A 20 4 fasting schedule is often also an OMAD diet, as many people choose to consume only one meal within their 4-hour eating window. However, a 20/4 fasting plan can also be done with two meals , Understanding the 16-8 Intermittent Fasting Water Intake. The 16-8 method is one of the most popular fasting plans. You fast for 16 hours and eat during an 8-hour window. This method is easy for beginners and can fit into most lifestyles. During the fasting period, you can still drink water. So, what’s the 16-8 intermittent fasting water intake?, “Two popular options are the 16:8 method where you have an 8-hour eating window, followed by 16 hours of fasting, and the 5:2 approach, which involves consuming a regular diet for five days and , .