Intermittent Fasting and Weight Management

Intermittent fasting (IF) has become a popular way to manage weight. Rather than focusing only on what you eat, it changes when you eat, by alternating periods of eating and fasting. Here is what it involves, how it may help, and who should check with a doctor first.

Common ways to fast

• 16:8 – eating within an 8-hour window each day, for example 11am to 7pm, and fasting for the other 16 hours
• 5:2 – eating normally on 5 days of the week and eating much less on 2 non-consecutive days
• Early time-restricted eating – finishing your last meal earlier in the evening, which fits well with your body clock

Water, plain tea and black coffee are usually fine during the fasting period.

How it may help with weight

A shorter eating window often means eating fewer calories overall, and some people find it easier to stick to than counting calories. Studies suggest intermittent fasting works about as well for weight loss as other ways of reducing calories, so the best approach is the one you can keep up.

Other possible benefits

• Blood sugar: it may improve insulin sensitivity, which matters if you have pre-diabetes. Pre-diabetes can often be reversed with weight loss, a balanced diet and regular activity.
• Heart health: some studies show improvements in blood pressure and cholesterol, often linked to weight loss.
• Cell repair: fasting switches on autophagy, the body’s process of clearing out damaged cells. Research into its long-term effects in people is still at an early stage.

Who should check with a doctor first

Intermittent fasting is not suitable for everyone. Please speak to our doctor before starting if you:

• have diabetes, especially if you take insulin or medicines that lower blood sugar
• have low blood pressure, or take medicines that need to be taken with food
• are pregnant, trying to get pregnant or breastfeeding
• have had an eating disorder
• are under 18, or have another long-term medical condition

Tips to get started

• Start gently, for example with a 12-hour overnight fast, and lengthen it over a few weeks
• Make your meals count, with vegetables, protein, whole grains and healthy fats
• Drink plenty of water, and keep active
• Stop and get advice if you feel dizzy, faint or unwell

When you need more support

If you have been fasting consistently but are not reaching a healthy weight, our doctor can review other factors such as your sleep, stress, medicines and blood test results, and discuss further options. Find out more about our medical weight management programme, or message us on WhatsApp.