Hidden Dangers of Intermittent Fasting — From Headaches to Heart Risks
Intermittent fasting (IF) atau puasa berselang menjadi tren diet populer untuk menurunkan berat badan. Namun, penelitian terbaru mengungkap potensi risiko kesehatan, mulai dari gangguan jantung hingga gangguan pola makan. Simak fakta lengkapnya sebelum mencoba metode ini.
Apa Itu Intermittent Fasting?
IF adalah pola makan yang membagi waktu antara periode puasa dan makan, seperti metode 16:8 (puasa 16 jam, makan 8 jam) atau 5:2 (makan normal 5 hari, pembatasan kalori 2 hari). Meski diklaim efektif turunkan berat badan, para ahli memperingatkan dampak jangka panjangnya.
Risiko Kesehatan yang Perlu Diwaspadai
- Gangguan Jantung dan Pembuluh DarahStudi pada 20.000 orang dewasa AS menunjukkan, mereka yang makan kurang dari 8 jam/hari berisiko 91% lebih tinggi terkena penyakit kardiovaskular. Risiko ini meningkat pada penderita gangguan jantung.
- Kekurangan Nutrisi dan Penurunan Massa OtotPembatasan waktu makan berpotensi menyebabkan kekurangan protein, vitamin, dan mineral, terutama pada lansia. IF juga dapat mengurangi massa otot, memengaruhi kekuatan dan metabolisme.
- Gangguan Pola MakanPenelitian di Kanada mengungkap, remaja dan dewasa muda yang melakukan IF lebih rentan mengalami binge eating (makan berlebihan) dan gangguan psikologis terkait makanan.
- Efek Samping Jangka PendekSakit kepala, lemas, dan sulit konsentrasi sering dilaporkan akibat penurunan gula darah dan dehidrasi selama puasa.
Siapa yang Harus Menghindari IF?
- Penderita penyakit jantung atau tekanan darah tinggi.
- Lansia dan remaja dalam masa pertumbuhan.
- Orang dengan riwayat gangguan pola makan.
Alternatif Sehat untuk Turunkan Berat Badan
Ahli gizi menyarankan:
- Pola makan seimbang dengan porsi terkontrol.
- Olahraga teratur sesuai kemampuan.
- Konsultasi dokter sebelum memulai diet ketat.
Pesan Penting:
IF bukan solusi ajaib untuk berat badan. Kenali kondisi tubuh dan pilih metode yang aman. Jika mengalami gejala tidak nyaman, segera hentikan dan cari bantuan profesional.
Sumber: Data penelitian kesehatan terbaru (2026).
Artikel ini disusun untuk edukasi publik dan tidak menggantikan saran medis.
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