Intermittent Fasting for Indians: What the Evidence Says and Who Should Skip It

Fasting is nothing new in India. Ekadashi, Navratri, Ramzan and Monday vrats have been part of life for generations. What's new is the 16:8 version, sold as the fix for weight, sugar and energy.

Does it work? Somewhat, for some people. Here's what the studies show.

The common styles

• 16:8 or time-restricted eating: eat within an 8-hour window, say 11 am to 7 pm, and fast for 16.

• 5:2: eat normally five days, eat around 500 to 600 calories on two days.

• Alternate-day fasting: very low calories every other day.

What the evidence supports

Weight loss. Most trials find intermittent fasting works about as well as regular calorie cutting, not better. A 2022 trial in the New England Journal of Medicine gave both groups the same calorie target, and adding an 8-hour eating window didn't add meaningful weight loss. For many people, fasting simply makes eating less easier.

Blood sugar and insulin. Some studies show better insulin sensitivity, especially when the eating window is earlier in the day. That fits with research on body clocks: we handle glucose better in the morning than late at night.

Other effects. Small improvements in blood pressure and triglycerides show up in some trials, largely tied to weight loss.

So it's a tool, not magic.

The Indian problem: late dinners

Many Indian families eat dinner at 9 or 10 pm. Skipping breakfast and eating late creates a window that runs against the body clock. If you try it, an earlier window, like 9 am to 5 pm or 10 am to 6 pm, may work better than skipping breakfast and eating at midnight.

How to try it sensibly

• Start at 12 hours overnight, for example 8 pm to 8 am, then stretch slowly if it feels good.

• Break the fast with protein and fibre, not chai and biscuits.

• Eat proper meals in your window. Fasting doesn't cancel out fried snacks and sweets.

• Water, black coffee and plain tea without sugar are usually fine during the fast.

• Watch your energy, sleep and mood. If you feel worse after two or three weeks, it's not for you.

• Keep strength training and protein up so the weight lost isn't mostly muscle.

Who should skip it or ask a doctor first

• People with diabetes on insulin or sulfonylureas, as fasting can cause dangerous lows

• Pregnant or breastfeeding women

• Anyone with a history of eating disorders

• Teenagers and people who are underweight

• People on medicines that must be taken with food

• Those with gallstones, low blood pressure or kidney problems

If you have PCOS, fasting can help some women but may upset cycles in others, so work with your doctor.

The short version

Intermittent fasting can help some people eat less and improve blood sugar, especially with an earlier eating window. It isn't better than any other plan you can stick to. Pick the pattern that fits your life, not the one that's trending.

If you have PCOS, start with lifestyle basics in our PCOS and insulin guide before adding fasting experiments.

This article is for general information only and is not medical advice. Supplements are not meant to diagnose, treat, cure or prevent any disease. Speak to your doctor before starting anything new, especially if you are pregnant, breastfeeding, on medication or managing a health condition.

References

1. de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. N Engl J Med. 2019.

2. Liu D, et al. Calorie restriction with or without time-restricted eating in weight loss. N Engl J Med. 2022.

3. Sutton EF, et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018.

4. Patikorn C, et al. Intermittent fasting and obesity-related health outcomes: an umbrella review of meta-analyses of randomized clinical trials. JAMA Netw Open. 2021.