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New Delhi: Intermittent fasting has become a popular approach to weight management and improving eating patterns, with the 16:8 method among the most widely followed routines. Under this approach, people fast for 16 hours and consume their meals within an eight-hour window.

However, fasting may not affect everyone in the same way. Factors such as overall calorie intake, sleep, stress, physical activity and nutritional adequacy can influence how the body responds to a prolonged gap between meals.

Nutritionist Lovneet Batra has raised questions about whether extending the morning fasting window by routinely skipping breakfast could be suitable for every woman. In a social media post, she discussed possible links between prolonged fasting, stress hormones, blood sugar regulation and thyroid function.

Why morning fasting is being questioned

According to Batra, cortisol, commonly known as the body’s main stress hormone, naturally follows a daily rhythm and tends to be higher in the morning.

She argues that extending the fasting period after waking could potentially add to the body’s stress response in some people. Batra further suggests that changes in this stress response could affect reproductive hormones and potentially contribute to symptoms such as delayed periods.

However, these claims should be viewed as an individual nutritionist’s perspective rather than established evidence that skipping breakfast directly causes hormonal problems in women.

Hormonal health is complex and can be influenced by several factors, including energy availability, body weight, exercise, sleep, stress and underlying medical conditions.

Blood sugar and hunger may also matter

Batra also highlighted the possible effect of prolonged morning fasting on blood sugar and appetite.

Some people may experience hunger, low energy or difficulty concentrating after a long period without food. If the first meal is delayed substantially, this can potentially lead to stronger hunger and cravings later in the day.

For people trying to lose weight, intense hunger may make it more difficult to maintain a consistent eating pattern.

However, individual responses vary considerably. Some people follow time-restricted eating without experiencing significant hunger or difficulty maintaining adequate nutrition.

The quality and quantity of food consumed during the eating window are also important. Restricting eating hours does not necessarily guarantee a healthier diet if meals are low in essential nutrients or overall dietary intake is inadequate.

What about thyroid function?

Another concern raised in Batra’s post relates to thyroid function.

She suggests that morning nourishment supports the body’s thyroid- processes and warns that very long fasting windows could potentially affect metabolism.

The thyroid hormones thyroxine (T4) and triiodothyronine (T3) play important roles in regulating metabolism. However, there is not enough evidence to conclude that routinely delaying breakfast in otherwise healthy people directly slows thyroid function.

People who already have thyroid disorders or unexplained symptoms should therefore avoid assuming that fasting is the cause and should consult a qualified healthcare professional for appropriate evaluation.

Batra recommends a shorter overnight fast

Instead of immediately adopting a 16-hour fasting window, Batra recommends that women consider a 12-hour overnight fast.

For example, someone who finishes dinner at around 8 pm could have breakfast at around 8 am the following morning.

She also advises against relying heavily on black coffee or tea on an empty stomach, particularly if it causes discomfort, acidity, shakiness or increased hunger.

Batra recommends having breakfast within about two hours of waking and choosing a meal containing a combination of protein, carbohydrates and healthy fats.

Breakfast options suggested by the nutritionist

Her suggested breakfast choices include traditional and nutrient-dense options such as:

• Moong dal cheela
• Soaked nuts and seeds
• Ragi idlis or ragi porridge
• Eggs with sautéed vegetables
• Sprouts with poha

These foods can provide a combination of protein, fibre, carbohydrates and other nutrients, depending on the ingredients and portion sizes.

The broader message is that the focus should not simply be on extending the fasting period. A sustainable eating pattern should also provide sufficient energy and nutrients throughout the day.

Is intermittent fasting unsuitable for women?

There is no simple answer to whether intermittent fasting is good or bad for all women.

Research on time-restricted eating suggests that it can help some people reduce calorie intake and lose weight, while its effects can vary depending on the duration of fasting, eating pattern, overall diet and individual characteristics.

Some people may find a 16:8 schedule convenient because it reduces the number of meals and limits late-night eating. Others may experience excessive hunger, fatigue or difficulty meeting their nutritional requirements.

The body’s response can also change depending on physical activity and the amount of energy consumed.

Therefore, a fasting schedule should not be treated as a universal solution for weight management or hormonal health.

When professional advice is important

Women experiencing irregular or delayed periods, persistent fatigue or other unexplained symptoms should not automatically attribute them to fasting.

Hormonal symptoms can have several possible causes, and proper medical evaluation may be necessary.

People with existing medical conditions, those taking regular medication, pregnant or breastfeeding women and individuals with a history of eating disorders should seek appropriate professional advice before adopting restrictive eating patterns.

Similarly, anyone who experiences dizziness, weakness, persistent hunger or other concerning symptoms while fasting should reconsider the routine and consult a healthcare professional.

A balanced approach may be more sustainable

Intermittent fasting can be one dietary strategy, but the fasting duration itself is not necessarily the most important factor.

Adequate protein, fibre, healthy fats, complex carbohydrates, vitamins and minerals remain essential regardless of when meals are consumed.

Sleep, stress management and regular physical activity also contribute to overall metabolic health.

Batra’s recommendations therefore highlight a more moderate approach: rather than assuming that longer fasting is always better, women can consider whether their eating schedule provides sufficient nutrition and fits comfortably with their daily routine.

For some, a 12-hour overnight fasting period with a balanced breakfast may be easier to sustain than a strict 16-hour fast. Ultimately, the most appropriate eating pattern depends on individual needs, health status and lifestyle.