Intermittent fasting has long been praised as a simple, science-backed diet trend embraced by tech leaders, Hollywood celebrities and health enthusiasts worldwide. The idea is appealing: change when you eat rather than what you eat. From weight loss to improved metabolism, fasting has promised multiple benefits. But new large-scale research raises serious concerns about its long-term safety, particularly for heart health.
Intermittent Fasting and Rising Popularity
Over the last decade, intermittent fasting has become a global phenomenon. By compressing meals into a shorter eating window, many people believe they can lose weight, improve insulin sensitivity, and even extend life expectancy. The 16:8 method, where eating is limited to an eight-hour window with fasting for the remaining 16 hours, remains the most popular. Public figures, including former UK Prime Minister Rishi Sunak, have spoken openly about their fasting routines, further fueling its popularity.
What the New Study Reveals
The first large-scale study of its kind has raised red flags. Researchers analyzed data from more than 19,000 adults in the United States over an eight-year period. They found that those who restricted their eating to less than eight hours a day faced a 135% higher risk of dying from cardiovascular disease compared to those who ate across a 12-14 hour period.
This risk persisted across different age groups, lifestyles, and socioeconomic backgrounds, and was particularly strong among smokers, people with diabetes, and those with existing heart conditions. Importantly, the study found only a weak and inconsistent link between fasting and overall mortality, but a significant link to cardiovascular deaths.
Why Cardiovascular Risks Are a Concern
Cardiovascular disease remains the leading cause of death worldwide. An increased risk means that intermittent fasting, if practiced improperly or for too long, may put individuals at greater risk of conditions such as heart attack or stroke. Lead researcher Professor Victor Wenze Zhong emphasized that while the study does not prove cause and effect, the signal is strong enough to challenge the idea that fasting is risk-free.
The Benefits Still Recognized
Not all findings on intermittent fasting are negative. Previous short-term studies have shown improvements in weight loss, blood pressure, insulin sensitivity, and lipid levels. Many nutritionists also point out that fasting aligns with cultural and religious practices, making it an easier diet to follow than strict calorie counting. Some even credit it with reducing inflammation and helping regulate blood sugar levels.
Potential Downsides of Fasting
Despite the benefits, experts warn of multiple pitfalls.
- Nutrient deficiencies may develop over time
- Prolonged fasting can cause irritability, headaches and weakness
- Muscle loss and frailty are risks for older adults
- People with diabetes may experience dangerous drops in blood sugar
- Hunger may push individuals to consume unhealthy, calorie-dense foods during the eating window
Professor Anoop Misra, a leading endocrinologist, has noted that while fasting can deliver quick results for some, its risks may outweigh the benefits if not monitored carefully.
What This Means for the Public
The new research suggests that dietary advice should be personalized. People with pre-existing heart conditions, diabetes, or other chronic illnesses should be particularly cautious about following strict time-restricted eating windows. According to Prof Zhong, focusing on what people eat may be more important than focusing only on when they eat.
For now, health experts recommend moderation. Instead of committing to an extreme eight-hour eating window for years, individuals may benefit more from balanced, nutrient-rich diets spread over a 12-14 hour window. This approach may provide metabolic benefits while minimizing cardiovascular risks.
Intermittent fasting is not necessarily harmful for everyone, but the latest evidence indicates it should not be viewed as a one-size-fits-all solution. Until more conclusive studies are available, it is wiser to prioritize food quality and overall lifestyle rather than rigidly following the clock.
Kantara: Chapter 1 may have cinema fans excited this year, but in health and wellness, the spotlight is firmly on intermittent fasting and its risks. As Nera News continues to track science-backed health stories, one message stands out: health choices work best when tailored to the individual, not just trends.
