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Journalism of Courage
Intermittent fasting (IF) is often seen as a quick fix for weight loss, but not everyone agrees that it’s the healthiest or most sustainable approach. Actor Tamannaah Bhatia’s fitness trainer Siddhartha Singh recently shared his concerns about the trend in an Instagram post, pointing out some key reasons why people should think twice before adopting it.
“Three reasons you should not do intermittent fasting. The first reason is that there is a risk of muscle loss. Studies have shown that extended fasting windows can reduce muscle, especially if your protein intake is not distributed across the day. So weight loss on this scale could also be muscle loss,” he explained.
Singh added that intermittent fasting can also affect energy levels and workouts. “The second reason is decreased training performance. While trying to lose weight, we also want to do strength training to preserve our hard-earned muscle. But if you’re constantly tired, you won’t be able to push in your workout. Which means you won’t enjoy them and then be irregular.”
The trainer also shared a more personal concern, stating, “The third reason is that intermittent fasting can actually lead to eating disorders. When we restrict ourselves to eating in small windows, this can actually trigger binge eating cycles and also lead to emotional eating. IF might work for some people, but today I’m hopeful that you understand that a balanced approach to fitness will always be more sustainable.”
Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “This concern is valid, particularly for people who combine intermittent fasting with intense workouts. When your protein intake is concentrated into a shorter eating window, your body may not get the steady supply of amino acids it needs for muscle repair and growth.”
However, with the right planning, she says, it is possible to protect lean muscle. The key is to ensure that your eating window includes sufficient high-quality protein sources such as eggs, poultry, fish, or legumes, and to distribute them across at least two balanced meals. Pairing resistance training with adequate protein and maintaining an overall calorie intake that supports your activity level can go a long way in preventing muscle breakdown.
Dr Shravani notes, “Yes, fasting windows can affect how much energy you bring into a training session. If you train in a fasted state, especially early in the morning, you may feel low on stamina and strength because your glycogen stores are limited. For endurance or heavy lifting, this can translate to reduced performance.”
A practical way to manage this is to align your workouts closer to your eating window. “For example, if you break your fast at noon, scheduling your workout in the afternoon or evening allows you to fuel up beforehand and recover properly afterwards. Staying hydrated and ensuring your meals have a balance of carbohydrates, proteins, and healthy fats is also crucial for sustaining energy levels,” recommends the expert.
While many people adapt well, some may slip into cycles of overeating once the fast ends or develop an unhealthy preoccupation with food and meal timing. The risk tends to be higher if someone already has a history of restrictive eating patterns.
“Warning signs to watch for include constant food anxiety, guilt after meals, frequent binge episodes, or social withdrawal to avoid eating situations. If fasting starts to feel mentally exhausting rather than empowering, it may be a signal that the approach is not sustainable. In such cases, working with a nutritionist or trainer to explore a more balanced eating plan is a better choice,” concludes Dr Shravani.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
