Intermittent Fasting: Does It Work? Interview with Dr. Tognozzi.

Intermittent fasting is gaining increasing attention as a strategy for weight loss and maintaining proper body balance. This dietary approach, based on time-restricted food intake, offers benefits that seem to go beyond simple weight loss. However, although many people talk about it, intermittent fasting is not suitable for everyone and could pose health risks if not followed correctly, especially without the guidance of an expert. To learn more, we interviewed Dr. Deborah Tognozzi, a nutritionist at UPMC Salvator Mundi International Hospital, who explains in detail what intermittent fasting is, its benefits, and potential risks.

Dr. Tognozzi, can you explain what intermittent fasting is?

Intermittent fasting is a dietary regimen that limits food intake to a specific daily time window, generally between 8 and 12 hours, while fasting for the remaining hours, which can range from 12 to 16 hours. The most common methods include time-restricted eating (the most popular and safest method), which involves a balanced diet during designated hours, and alternate-day fasting, which involves very low caloric intake on fasting days. Another well-known approach is the 5:2 method, which entails reducing caloric intake on two fasting days (about 500 calories for women and 600 for men), while eating normally on the other five days.

However, nutritional needs vary from person to person. For this reason, it is crucial to follow this type of diet under the supervision of a professional to avoid nutritional deficiencies.

What are the main benefits of intermittent fasting?

Numerous studies have documented the benefits of intermittent fasting, which go far beyond simple weight loss and reducing abdominal circumference. Caloric restriction helps combat free radicals, contributing to slowing the aging process and extending life expectancy. In the cardiovascular field, intermittent fasting has been associated with reduced blood pressure, resting heart rate, triglycerides, and cholesterol, with positive effects on oxidative stress related to atherosclerosis. Another important benefit is the powerful anti-inflammatory effect of intermittent fasting.

Some studies have also shown improvements in insulin sensitivity, reducing the risk of developing diabetes. Additionally, intermittent fasting seems to have positive effects on cognitive function and sleep quality, especially for those suffering from disorders like sleep apnea. We must also not forget the regenerative power of intermittent fasting, promoting autophagy of damaged cells. However, it should be noted that the observed positive effects could be linked to simple caloric deficit rather than intermittent fasting itself, and further scientific validation is needed to confirm these results.

What are the potential risks of intermittent fasting?

Despite the numerous benefits, intermittent fasting is not suitable for everyone. This type of dietary regimen is not recommended for those under 18, for individuals with a history of eating disorders, for pregnant or breastfeeding women, or for those suffering from chronic diseases such as diabetes or kidney failure.

The risks associated with intermittent fasting include nutritional deficiencies, metabolic imbalances, heart issues such as arrhythmias, dehydration, electrolyte fluctuations, fatigue, concentration difficulties, mood changes, digestive disorders, and, in some cases, muscle mass loss. Additionally, fasting may induce compensatory behaviors, such as binge eating, which could nullify the benefits of the regimen.

In conclusion, what would you recommend to those who want to try intermittent fasting?

Anyone who wishes to begin intermittent fasting should first consult a nutritionist or dietitian to plan a dietary regimen that ensures the right intake of macro and micronutrients, regularly monitored. It is essential that meals are balanced, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Furthermore, adopting a balanced lifestyle that includes physical activity and quality sleep is crucial to ensure that fasting is sustainable and does not compromise health.

If you want to try intermittent fasting or simply adopt a balanced diet, discover more about the nutrition services at UPMC Salvator Mundi International Hospital.