The Emotional Toll of Intermittent Fasting: Is It Right for You?

Ah, intermittent fasting----the diet trend that’s made skipping breakfast trendier than avocado toast. If you've heard the hype, you'd think it's the magic bullet for weight loss, clearer skin, and maybe even world peace. At its core, though, it is just a way of eating where you alternate between periods of fasting and eating. Or as I see it less of a diet and more of an eating schedule. Proponents claim it’s the secret to weight loss, better health, and unlocking some kind of cellular magic where your body starts cleaning up its own mess (scientists call it “autophagy,” but let’s stick with “cellular housekeeping”).

Popular methods include:

•  16:8 Method: Fast for 16 hours, eat during an 8-hour window.

• 5:2 Diet: Eat normally five days a week and restrict calories to 500-600 for the other two days.

• OMAD (One Meal a Day): The extreme version, where you eat... just one meal a day.

Now, let me spill some truth tea. Yes, there are scientifically backed benefits to intermittent fasting it help with lose weight, can manage the blood sugar levels and it can also trigger autophagy (a.k.a. cellular repair). But it’s not because skipping breakfast is magical. It’s simple math: fewer eating hours often means fewer calories consumed.

But here’s where the fairy tale falls apart—many people end up overeating during their eating windows because, let’s face it, when your stomach has been growling for hours, “portion control” isn’t in your vocabulary.

Beyond the potential for hanger-induced rage (yes, it’s a real thing), intermittent fasting can feel like a dietary prison. Sure, it works for some, but for most, it’s a game of clock-watching and willpower that just doesn’t vibe with real life. Imagine skipping a Sunday brunch with friends because “it’s not time to eat yet.” Or trying to focus at work while your stomach plays a symphony of regret. Fun, right?

And let’s not forget the psychological toll. Fasting can toy with your emotions, leaving you irritable, anxious, or overly focused on food. It’s not just about physical hunger—it’s about how the structure and restrictions mess with your mind. The stress of watching the clock or feeling guilty for eating outside the “allowed” window can create a strained relationship with food, turning what should be nourishing into a source of anxiety.

Here’s my honest take: I don’t recommend intermittent fasting to my patients. Why? Because there are better and way less restrictive ways to lose weight and be healthy. Instead of setting alarms for when you’re “allowed” to eat, why not focus on balanced meals, portion control, and, dare I say, enjoying your food? The goal is to make healthy habits sustainable—not to make life feel like a never-ending game of “Survivor: Hunger Edition.”

Look, your body deserves nourishment, not punishment. So before you decide to give intermittent fasting a try, ask yourself: Is skipping meals really going to work for you in the long run? If it’s a no (and I suspect it might be), there’s no shame in that. After all, the best diet is the one that works for you, doesn’t make you miserable, and lets you eat that occasional slice of pizza guilt-free.

If you’re still curious about intermittent fasting, here’s how to do it safely:

• Start Slow: Try a 12:12 method (12 hours of fasting, 12 hours of eating) before jumping into more extreme schedules.

• Stay Hydrated: Water, tea, and black coffee are your best friends during fasting periods.

• Focus on Nutrition: During eating windows, prioritize whole, nutrient-dense foods.

• Listen to Your Body: If fasting leaves you feeling awful, stop. Your body knows best.

  
  

Bottom Line. Intermittent fasting isn’t magic—it’s just another approach to eating. While it can have benefits, it’s not the ultimate solution for weight loss or health. And for most people, there are easier, less restrictive ways to achieve their goals without skipping breakfast, obsessing over meal timing, or letting a diet play with their emotions. Your body and mind both deserve better.