Write an article about Intermittent fasting is an approach that involves alternating between periods of eating and fasting. (Envato Elements pic)
KUALA LUMPUR: Trying to lose weight? You might have been advised to try intermittent fasting (IF), an eating pattern that alternates between periods of eating and fasting.
Experts assert that IF not only supports weight loss but also promotes gut health and enhances overall metabolism.
According to gastroenterology and hepatology consultant Dr Deborah Chew Chia Hsin, the metabolic changes that take place during fasting play a key role in the effectiveness of this approach.
“During fasting, the body shifts from using glucose to ketogenesis, the metabolism of free fatty acids. This transition allows the digestive system to rest and supports metabolic balance,” she told Bernama.
IF also improves insulin sensitivity, reducing the risk of type-2 diabetes, she said.
Studies have also shown that it helps stabilise blood pressure, and lowers triglyceride and bad cholesterol (LDL) levels, while simultaneously increasing good cholesterol (HDL), contributing to cardiovascular health.
Dr Deborah Chew.
“There are different strategies that can be adopted, such as the 16:8 method, where one eats only within an eight-hour window and fasts for the remaining 16 hours; or the 5:2 method, which involves drastically reducing calorie intake for two days a week,” Chew noted.
In terms of brain health, a 2019 study in the New England Journal of Medicine found that IF can enhance memory and cognitive function. In addition, intermittent fasting was shown to have positive effects in reducing tumour-recurrence rates in animal studies.
However, Chew cautions that IF is not suitable for everyone, especially type-1 diabetes patients on insulin injections who are at risk of hypoglycaemia – a dangerous drop in blood sugar levels.
“Type-2 diabetes patients who take oral medication also need to be cautious. Early signs of hypoglycaemia such as sweating and confusion should not be ignored, as they can have serious consequences if left unchecked,” she said.
Chew further advises individuals with gastric issues or stomach ulcers to seek medical advice before starting IF, as prolonged fasting could increase stomach-acid production and worsen existing symptoms.
Intermittent fasting will not be effective if foods consumed are high in calories, sugar and fat, and low in nutrients. (Envato Elements pic)
Meanwhile, dietician and senior lecturer Dr Shanthi Krishnasamy said poor habits during the eating window can affect the effectiveness of IF.
“Many people think IF will automatically help with weight loss, but if the foods consumed are high in calories, sugar and fat, and low in nutrients, then no health benefits will be gained.
“A balanced and nutritious diet remains the key, even if eating time is limited,” she said.
On the challenges of maintaining IF during festive seasons, particularly during open houses, she said the approach should not be a burden or source of stress, but should instead be adapted to fit one’s needs and lifestyle.
“During festive seasons, food is more readily available and it’s harder to resist temptation,” Shanthi highlighted. “As such, IF can be made more flexible, for example by practising alternate-day fasting or choosing only specific days to fast.”
She recommends going easy with salads and water before moving on to the main course. “If you want dessert, one or two spoonfuls are enough to appreciate the taste without filling yourself up,” she added.
in 1000-1500 words .Organize the content with appropriate headings and subheadings (h1, h2, h3, h4, h5, h6), Retain any existing tags from
Intermittent fasting is an approach that involves alternating between periods of eating and fasting. (Envato Elements pic)
KUALA LUMPUR: Trying to lose weight? You might have been advised to try intermittent fasting (IF), an eating pattern that alternates between periods of eating and fasting.
Experts assert that IF not only supports weight loss but also promotes gut health and enhances overall metabolism.
According to gastroenterology and hepatology consultant Dr Deborah Chew Chia Hsin, the metabolic changes that take place during fasting play a key role in the effectiveness of this approach.
“During fasting, the body shifts from using glucose to ketogenesis, the metabolism of free fatty acids. This transition allows the digestive system to rest and supports metabolic balance,” she told Bernama.
IF also improves insulin sensitivity, reducing the risk of type-2 diabetes, she said.
Studies have also shown that it helps stabilise blood pressure, and lowers triglyceride and bad cholesterol (LDL) levels, while simultaneously increasing good cholesterol (HDL), contributing to cardiovascular health.
Dr Deborah Chew.
“There are different strategies that can be adopted, such as the 16:8 method, where one eats only within an eight-hour window and fasts for the remaining 16 hours; or the 5:2 method, which involves drastically reducing calorie intake for two days a week,” Chew noted.
In terms of brain health, a 2019 study in the New England Journal of Medicine found that IF can enhance memory and cognitive function. In addition, intermittent fasting was shown to have positive effects in reducing tumour-recurrence rates in animal studies.
However, Chew cautions that IF is not suitable for everyone, especially type-1 diabetes patients on insulin injections who are at risk of hypoglycaemia – a dangerous drop in blood sugar levels.
“Type-2 diabetes patients who take oral medication also need to be cautious. Early signs of hypoglycaemia such as sweating and confusion should not be ignored, as they can have serious consequences if left unchecked,” she said.
Chew further advises individuals with gastric issues or stomach ulcers to seek medical advice before starting IF, as prolonged fasting could increase stomach-acid production and worsen existing symptoms.
Intermittent fasting will not be effective if foods consumed are high in calories, sugar and fat, and low in nutrients. (Envato Elements pic)
Meanwhile, dietician and senior lecturer Dr Shanthi Krishnasamy said poor habits during the eating window can affect the effectiveness of IF.
“Many people think IF will automatically help with weight loss, but if the foods consumed are high in calories, sugar and fat, and low in nutrients, then no health benefits will be gained.
“A balanced and nutritious diet remains the key, even if eating time is limited,” she said.
On the challenges of maintaining IF during festive seasons, particularly during open houses, she said the approach should not be a burden or source of stress, but should instead be adapted to fit one’s needs and lifestyle.
“During festive seasons, food is more readily available and it’s harder to resist temptation,” Shanthi highlighted. “As such, IF can be made more flexible, for example by practising alternate-day fasting or choosing only specific days to fast.”
She recommends going easy with salads and water before moving on to the main course. “If you want dessert, one or two spoonfuls are enough to appreciate the taste without filling yourself up,” she added.
and integrate them seamlessly into the new content without adding new tags. Include conclusion section and FAQs section at the end. do not include the title. it must return only article i dont want any extra information or introductory text with article e.g: ” Here is rewritten article:” or “Here is the rewritten content:”