Intermittent fasting (IF) is more than a weight loss trend; it’s a lifestyle. This unique eating pattern emphasizes the importance of when a person eats rather than what they eat.
Someone practicing IF cycles through periods of eating and fasting. The fasting may occur during a certain time of day or for specific days each week.
Intermittent fasting has been linked to numerous health benefits, including weight loss, cardiovascular health, and brain health.
Curious to learn more about intermittent fasting, or give it a try?
Know the benefits of intermittent fasting and whether it’s an eating pattern that may work for you in the following guide.
Types of Intermittent Fasting
There are numerous ways to practice intermittent fasting, and different methods work for varying individuals. The following are a few of the most common IF methods.
12-hour fast: This style of IF involves fasting for a 12-hour window each day. The person may eat normally during the remaining 12 hours. The fasting window is relatively small and often includes sleep, making it a simplified IF method for beginners.
16:8 method: The 16:8 method is one of the most popular styles of IF. It involves fasting for 16 hours per day and eating during the remaining window of 8 hours.
5:2 method: Someone practicing the 5:2 method eats regularly for five days per week and consumes 500-600 calories on the remaining two days. They usually separate the “fasting” days, so they don’t have two consecutive low-calorie days.
Alternate day fasting: Alternate day fasting involves regularly eating one day and consuming 500 calories or less the following days. It is one of the more extreme forms of intermittent fasting and is often used for weight loss.
There are no exact rules to intermittent fasting, and different people prefer different methods. Speak with your doctor about the IF method or methods you want to try to see if they may be right for you.
Benefits of Intermittent Fasting
Intermittent fasting can be beneficial for numerous individuals. It may even be effective for those who have undergone certain weight loss surgeries, such as a duodenal switch procedure, but only when working closely with a registered dietician and physician.
Research has shown numerous possible benefits to practicing IF, including weight loss, a sharper mind, and even a longer life. The following are some of the most common benefits.
Improved heart health
Intermittent fasting can reduce common risk factors for heart disease, including inflammatory markers, insulin resistance, blood sugar, blood triglycerides, and LDL cholesterol.
Reduced risk of obesity and type 2 diabetes
Intermittent fasting may result in weight loss and reduced insulin resistance. Studies show that IF can reduce insulin levels by 20-31% and blood sugar by 3-6%. This can help prevent type 2 diabetes.
Superior brain health
Studies performed on mice signaled that intermittent fasting can improve brain health. Mice placed on an IF diet showed superior memory and learning compared to those with open access to food.
Additional research on animals showed that intermittent fasting can reduce inflammation in the brain and lower the risk of developing some neurological disorders, such as Parkinson’s disease, stroke, and Alzheimer’s disease.
Possible benefits of intermittent fasting may also include a reduced risk of cancer, superior physical performance, and improved tissue health. IF has different effects on different individuals, so some may experience significant benefits while others do not.
How Does It Work?
The traditional diet in the U.S. involves eating three meals per day with snacks. Many also do not exercise sufficiently, meaning they run on the calories they consume without burning fat stores. Prolonging the fasting period allows the body to burn the calories consumed during the eating period and start burning fat.
Is Intermittent Fasting for You?
Intermittent fasting can be beneficial for some and harmful for others. It is not recommended for anyone diabetic, injured, underweight, under excess stress, sick, pregnant, or breastfeeding. Some individuals may also experience dizziness, difficulty concentrating, fatigue, and other side effects.
Working closely with a physician can help you determine if intermittent fasting may be an effective eating method for you. It’s not for everyone, but it is a lifestyle change that can be highly beneficial for those who are physically and mentally ready to commit.
Learn more about the types, benefits, and risks of intermittent fasting in the accompanying infographic.
Infographic provided by Center for Weight Loss Surgery, learn more about body contouring after weight loss.
Thumbnail Credit: Freepik
Dr. Myur S. Srikanth is a board-certified bariatric and cosmetic surgeon at the Center for Weight Loss Surgery. He has been performing bariatric surgery exclusively since 2000 and has performed over 4,000 weight-loss surgeries. Dr. Srikanth performs nearly every operation that is currently available to treat obesity.
Leave a Reply