IN RECENT years, a large number of Filipinos have adopted alternative eating patterns in hopes of achieving outcomes such as weight loss, reduced inflammation, and improved heart health.

One of the most popular is intermittent fasting (IF), a growing practice linked to benefits such as weight control and cardiovascular improvement, but also to drawbacks like fatigue and low energy.

Biology of Fasting

Commonly perceived as a modern trend of skipping meals, IF is a structured dietary strategy that emphasizes the schedule of food intake rather than the quantity. Physician and Health Sciences instructor Eron Tan, MD, referred to IF as “an eating pattern where you cycle off between fasting and eating.”

This structured approach has been associated with modest, consistent weight loss and improvements in insulin sensitivity, body composition, and lipid profile—even without deliberate calorie restriction. Beyond weight loss, it has also been linked to better cardiovascular health and physical performance.

Moreover, Dr. Tan shared that fasting shifts the body’s energy use from glucose to stored sources such as liver glycogen and fat, improving blood sugar control and supporting fat metabolism. He adds that these metabolic changes may also contribute to more stable energy levels and improved physical function, particularly among individuals with overweight or metabolic concerns.

A notable effect of intermittent fasting is its potential to trigger autophagy. Dr. Tan described this as a “cell cleanup mode,” where older or damaged cell components are broken down and recycled through autophagosomes, which then deliver the debris to lysosomes—the cell’s waste disposal units. This process supports cell maintenance and helps reduce inflammation.

In daily life, IF often conflicts with established routines and traditions, especially among university students, where communal meals and family gatherings are a key part of the culture.

Conflict with culture

These cultural norms clash with IF because Filipino meals revolve around flexible, shared eating times, while fasting requires strict, limited eating windows.

This tension is reflected in the different approaches to IF, which vary in duration and intensity but all follow the same principle. Common variations include the 16:8 method, where fasting lasts for 16 hours followed by an 8-hour eating window. At the more extreme end is the One Meal A Day (OMAD) method, where all daily calories are consumed within a single one- to two-hour window. 

Dr. Tan also pointed out that for some, the challenge may lie less in fasting itself than in how it fits into one’s daily life. In Filipino culture, mismatched eating windows can disrupt family gatherings and shared meals.

Filipino households usually serve at least three meals scattered across the day, even leaving space for merienda in between. More than that, meals are characterized by communal celebration, where food becomes the medium of connection and participation in the family setting.

This cultural rhythm can be disrupted when only one family member practices intermittent fasting. Martin Lim (3 BS MEC), for example, follows a 16:8 fasting schedule, avoiding food from 10:00 PM until 2:00 PM the next day and eating only between 2:00 PM and 10:00 PM. “[IF] has personally broken the culture [of eating together as a family] […] I just generally don’t have breakfast with my family at all,” he explained.

Echoing these challenges, Anthony Asuncion (3 BS MAC) noted that following a strict IF schedule becomes especially difficult on Sundays, when family gatherings revolve around breakfast, lunch, and dinner together.

To cope with the difficulties of transitioning to IF, Asuncion has made small adjustments to his IF schedule by eating very little at breakfast and dinner while keeping lunch as his main meal.

In breaking the fast

Beyond cultural difficulties, Lim explained that shifting to IF had led to negative side effects, such as periods of low energy or increased agitation, which he strived to manage by drinking water during fasting hours.

With this, Dr. Tan noted that IF can cause nutrient deficiencies, low energy, and poor performance if meals are not balanced. He explained that these issues often come from overly extreme schedules or consumption of nutrient-poor foods during the eating window.

Hence, to make intermittent fasting work effectively, Dr. Tan advised starting with a moderate schedule such as a 12- to 14-hour fast. He also stressed the importance of meeting daily protein needs, choosing nutrient-dense foods, and staying hydrated.

“IF is not a magic solution. Its success depends on food quality, consistency, and sustainability. […] Choose a schedule that supports your academic performance, social life, and long-term health,” Dr. Tan explained.

Ultimately, fasting works best when adapted to both nutritional needs and cultural realities. Time may guide when one will eat, but it is the quality of food that will decide whether IF becomes a healthy habit or an unsustainable trend.

ERRATUM: The article has been edited to reflect Dr. Eron Tan’s correct name. We apologize for the oversight.