Understanding Intermittent Fasting
Is intermittent fasting linked to a higher risk of death: Intermittent fasting (IF) isn’t just a weight loss trend; it’s a structured eating pattern. Instead of focusing on what to eat, it tells you when to eat. The most common methods include:
16:8 fasting – fast for 16 hours, eat during an 8-hour window
5:2 fasting – eat normally for 5 days, restrict calories for 2 days
OMAD (One Meal A Day) – consume all daily calories in a single meal
Millions of people around the world have embraced intermittent fasting. However, recent research raises a serious question: Is intermittent fasting linked to a higher risk of death?
Why People Practice Intermittent Fasting
People adopt intermittent fasting for several reasons:
To lose weight without counting calories
To improve blood sugar levels
To manage insulin resistance
To reduce inflammation
To increase mental clarity
Some followers also claim increased energy and better focus. But health trends often come with hidden dangers.
Also read- Intermittent Fasting Benefits: A Complete Guide to Rules, Best Time, and Diet Plan
Is Intermittent Fasting Linked to a Higher Risk of Death?
Recent studies have triggered concern. A 2024 study from the American Heart Association presented a shocking finding: people who followed an 8-hour time-restricted eating pattern had a 91% higher risk of cardiovascular death compared to those who spread meals across 12-16 hours.
This doesn’t mean intermittent fasting kills people. It suggests that specific fasting patterns—especially early eating windows or breakfast skipping—might pose risks, especially in individuals with existing health conditions.
Researchers highlighted that their findings are observational, meaning they show a link but not a direct cause. Other factors—like lifestyle, sleep, exercise, and mental health—may also influence these outcomes.
What Do Scientists Say About This Risk?
Scientists have long debated the pros and cons of fasting. On one side, numerous studies highlight fasting’s ability to:
Improve insulin sensitivity
Lower blood pressure
Reduce oxidative stress
Support weight loss and fat metabolism
However, other studies point to risks:
Skipping breakfast, a common part of time-restricted eating, has long been associated with poor heart health
Extended fasting windows may result in nutrient deficiencies
In women, hormonal imbalance and menstrual disruptions have been reported
“We need more randomized controlled trials before calling intermittent fasting dangerous,” says Dr. Benjamin Horne, a clinical epidemiologist who has studied fasting for over a decade.
What Do Doctors Say About Intermittent Fasting?
Most doctors don’t oppose intermittent fasting altogether, but they don’t recommend it blindly either.
Balanced Opinion from Experts
Doctors emphasize that context matters. Intermittent fasting may benefit healthy adults, but it could harm:
People with heart disease
Diabetics on insulin or glucose-lowering medications
Women with reproductive concerns
Underweight or malnourished individuals
Children and teens
“Fasting should never replace a balanced diet,” says Dr. Shikha Sharma, a Delhi-based nutritionist and medical doctor. “It’s a tool, not a miracle.”
Dr. Sharma advises people to focus on nutrient density rather than obsess over fasting windows.
Who Should Avoid Intermittent Fasting?
Intermittent fasting might not suit everyone. Here’s who should stay cautious:
Pregnant and breastfeeding women need a consistent nutrient intake
People with a history of eating disorders, fasting, may trigger unhealthy behaviors
Athletes or people with high physical demands – their calorie needs are higher
Elderly individuals – fasting may increase weakness or dizziness
People on medications, especially those that require food for absorption
If you belong to any of these categories, speak with a healthcare provider before starting IF.
Real-Life Case: When Fasting Goes Wrong
Let’s take the example of Rakesh, a 33-year-old man from Pune. He adopted a 20:4 fasting schedule, eating just once a day, after watching a popular YouTuber promote it.
Within two months, he lost 7 kg—but he also experienced constant fatigue, low mood, irregular bowel movements, and hair thinning. His blood report showed low Vitamin D and borderline anemia.
When he consulted a clinical dietitian, he switched to a 14:10 plan with three small, balanced meals. Within weeks, his energy improved, and his weight stabilized in a healthy range.
This case shows that extreme fasting can backfire, especially without professional guidance.
Safe and Sustainable Fasting Tips
Intermittent fasting can offer benefits if done wisely. Follow these tips to stay safe and effective:
1. Start With a Moderate Approach
Begin with a 12:12 or 14:10 window. Let your body adjust before jumping to stricter patterns like 16:8 or OMAD.
2. Never Skip Hydration
Drink water, lemon water, or herbal teas during fasting periods. Dehydration is a common mistake.
3. Prioritize Balanced Meals
During your eating window, include:
Complex carbs (millets, brown rice)
Lean proteins (dal, tofu, chickpeas)
Good fats (seeds, nuts, avocado)
Fresh fruits and vegetables
4. Don’t Fast During Illness or Stress
If you’re sick, stressed, or sleep-deprived, fasting might do more harm than good.
5. Cycle Your Fasting Plan
Try fasting 4-5 days a week and eating normally on the rest. This gives your body a break and reduces metabolic stress.
6. Track Your Body’s Response
Note energy levels, sleep quality, menstrual cycles (in women), and bowel habits. Adjust your plan based on your body’s feedback.
7. Seek Professional Help
Work with a nutritionist or medical professional, especially if you have pre-existing conditions or take regular medication.
Final Thoughts
Is intermittent fasting linked to a higher risk of death? The answer isn’t black and white.
Yes, some studies suggest a higher cardiovascular death risk associated with certain fasting styles like early eating windows or skipping breakfast. But these studies also rely heavily on correlation, not causation.
Fasting can be safe, effective, and beneficial when practiced mindfully and paired with a balanced diet. It’s not about starving yourself—it’s about creating a structured, nutrient-rich eating rhythm that suits your lifestyle and health needs.
Before jumping on the fasting bandwagon, ask yourself:
Am I doing this to punish my body or nourish it?
Can I sustain this for the long term without harm?
Listen to your body. Respect your health. Choose sustainability over short-term trends.