Is Skipping Meals Actually Good for You?
Intermittent fasting (IF) has moved from niche biohacking practice to mainstream health trend. Proponents claim benefits ranging from weight loss to longevity. Critics warn about disordered eating and metabolic harm. As with most things in medicine, the truth lies in the nuance – and not everyone should fast in the same way, or at all.
At our practice in Zürich Seefeld, I help patients understand whether intermittent fasting is appropriate for their specific health situation and how to implement it safely and effectively.
What Is Intermittent Fasting?
Intermittent fasting is not a diet – it is an eating pattern that cycles between periods of fasting and eating. Common approaches include 16:8 (eating within an 8-hour window, fasting for 16 hours), 5:2 (eating normally five days, restricting calories to 500-600 on two non-consecutive days), and OMAD (one meal a day). Time-restricted eating (eating within a consistent daily window, aligned with circadian rhythm) is increasingly considered the most evidence-based approach.
What the Science Says
Insulin sensitivity: Fasting periods allow insulin levels to drop, improving insulin sensitivity. This is particularly beneficial for those with insulin resistance or prediabetes.
Autophagy: Extended fasting activates cellular cleanup processes (autophagy), removing damaged cellular components. This has potential implications for ageing and cancer prevention, though human evidence is still emerging.
Weight management: IF can facilitate caloric reduction without the need for constant calorie counting. However, the weight loss benefits are primarily mediated through caloric deficit – IF is a tool, not magic.
Metabolic health: Studies show improvements in blood lipids, inflammatory markers, and blood pressure in some populations.
Brain health: Animal studies show neuroprotective effects. Human evidence is limited but promising.
Who Should Be Cautious
Intermittent fasting is not appropriate for everyone. I advise caution or avoidance in individuals with a history of eating disorders, pregnant or breastfeeding women, those with type 1 diabetes or on insulin therapy (requires careful medical supervision), individuals with adrenal fatigue or HPA axis dysfunction, underweight individuals, and women with hormonal imbalances or amenorrhoea (fasting can worsen these conditions).
What We Do: Medically Guided Fasting
Individual assessment: Evaluating whether IF is appropriate for your health status, goals, and lifestyle.
Metabolic baseline: Testing insulin, glucose, lipids, and inflammatory markers before and after implementing IF to objectively measure its effects.
Protocol selection: Recommending the most appropriate fasting pattern for your specific situation.
Monitoring: Tracking metabolic markers, body composition, and symptoms to ensure the approach is beneficial and not harmful.
Nutritional guidance: Ensuring that eating windows are nutritionally complete – because what you eat during your eating window matters as much as when you eat.
Conclusion
Intermittent fasting can be a powerful tool for metabolic health when applied appropriately and monitored properly. If you are interested in exploring IF or want to know whether it is right for you, book a consultation at our practice in Zürich Seefeld for personalised, evidence-based guidance.
