Check out our comprehensive beginner’s guide to intermittent fasting! Discover the benefits, popular methods, and key tips to safely and effectively start intermittent fasting for weight loss, improved health, and overall wellness.

What is intermittent fasting?

In recent years, intermittent fasting (IF) has gained popularity as a strategy for weight loss and health improvement. It involves alternating between periods of eating and fasting. But does it really work, and is it safe? Let’s delve into the pros, cons, and best practices.

Intermittent fasting is an eating approach that alternates between regular meals and fasting periods. Research suggests that by following intermittent fasting, you can manage your weight and potentially reverse certain health conditions. But what’s the best method for you? And is it safe?

Unlike many diets that focus on what you should eat, intermittent fasting emphasizes when you eat. With this approach, you consume food only during specific time frames. Studies indicate that there could be health benefits to having just one meal a few days a week or fasting for a set number of hours each day.

How to Do Intermittent Fasting Safely?

1. Consult a Healthcare Professional

Before starting intermittent fasting, it’s crucial to talk to your doctor. Once you receive their approval, the practice itself is straightforward.

2. Choose a Method:

Here are some of the most popular methods:

• The 16/8 method:
  • Also known as the Lean gains program, this method involves an 8-hour eating window followed by a 16-hour fast. Some people skip breakfast to follow this, while others might choose to eat early or skip dinner instead.
• Eat-stop-eat:
  • This method consists of a 24-hour fast once or twice a week. It’s best suited for those who are already experienced with fasting, as it can be a bit more challenging.
• The 5:2 diet:
  • With this approach, you eat normally for five days of the week and limit your intake to 500–600 calories on two nonconsecutive days.
• Alternate-Day Fasting:
  • This method alternates between days of regular eating and days of fasting or consuming very few calories.

While the fasting techniques differ, they all lead to longer periods of reduced calorie intake, resulting in similar physiological effects. The 16/8 method (16 hours of fasting, 8 hours of eating) and the 5:2 method (5 days of normal eating, 2 days of fasting) are two widely used approaches.

3. Stay Hydrated

Make sure to drink plenty of water, herbal teas, or black coffee while you’re fasting. Staying hydrated helps prevent headaches, fatigue, and cravings for food.

4. Go Slowly at First

If you’re new to fasting, take it easy. Begin with shorter fasts, like 12 hours, and gradually increase the duration as your body adapts.

5. Pay Attention to Meals High in Nutrients

Focus on consuming nutrient-dense foods such as vegetables, lean proteins, whole grains, and healthy fats during your eating windows. Overindulging in unhealthy foods or binge eating can negate the benefits of fasting.

6. Steer Clear of Processed Foods and Sugary Drinks

Avoid sugary drinks and highly processed foods during your fast, as they can spike insulin levels, increase hunger, and disrupt the fasting process.

7. Attend to Your Health

If you feel extreme fatigue, dizziness, or illness, consider adjusting your fasting schedule or approach. It’s important to listen to your body and not push yourself too hard.

8. Continue to Exercise Balanced

While intense exercise during fasting can lead to fatigue or dizziness, regular exercise is beneficial. Try to schedule your workouts for when you can eat, or if you need to exercise while fasting, opt for lighter activities like stretching or walking.

9. Be Consistent

The key to enjoying the benefits of intermittent fasting is consistency. Stick to your eating and fasting schedule, making adjustments as needed based on how your body feels.

When on an intermittent fast, what foods can I eat?

When practicing intermittent fasting, you can consume water and calorie-free beverages such as black coffee and tea during your fasting periods.

“Eating normally” doesn’t mean you should go overboard during your eating windows. Research shows that if you indulge in snacks, heavy fried foods, and high-calorie junk during these times, you’re unlikely to lose weight or enhance your health.

That said, many experts believe that intermittent fasting allows for a variety of enjoyable foods. Sharing wholesome meals with others and savoring the mealtime experience can boost happiness and support overall health. Whether you decide to try intermittent fasting or not, most nutritionists recommend the Mediterranean diet as a healthy eating framework. Focusing on leafy greens, lean proteins, healthy fats, and complex, unprocessed carbohydrates like whole grains is a great approach.

Potential Risks and Considerations

Intermittent fasting can offer benefits for many, but it isn’t the right choice for everyone. Some people might feel dizzy, fatigued, irritable, or have trouble concentrating while fasting. Moreover, it may not be suitable for individuals with specific medical issues, including those with eating disorders, pregnant women, or those with diabetes who need to keep a close eye on their blood sugar levels.

Potential Drawbacks of Intermittent Fasting

• Difficulty for Some: Intermittent fasting might not be the best choice for everyone, particularly for individuals with specific health issues or eating disorders.
• Nutrient Deficiencies: Without careful planning, intermittent fasting can result in a lack of essential nutrients.
• Headaches and Dizziness: Some individuals may suffer from headaches, dizziness, or irritability while fasting.
• Disrupted Sleep: Unconventional eating schedules can interfere with sleep, impacting overall well-being.

Be Aware of Who Should Avoid Intermittent Fasting?

• Certain individuals should be careful or avoid intermittent fasting, such as:
  • • Pregnant or nursing women
  • • Those with a history of eating disorders
  • • People with diabetes or blood sugar issues (seek medical advice)
  • • Individuals with chronic medical conditions (consult your doctor first)

Should females fast?

There is some evidence suggesting that intermittent fasting (IF) may not be as beneficial for women. Many anecdotal accounts describe women whose menstrual cycles stopped when they started IF, only to return to normal once they resumed their previous eating habits. This could be due to fasting disrupting female hormones, which can negatively affect menstruation and overall health.

However, for some individuals, IF might serve as a useful strategy. Research indicates it can help manage hyperandrogenism in patients with polycystic ovarian syndrome (PCOS), potentially influencing ovulation and fertility.

Studies have shown that IF could negatively impact the reproductive health and function of average-weight women if it leads to insufficient caloric intake, especially among athletes, according to a 2023 literature review.

Experts recommend that women approach IF with caution. Overall, there is a lack of long-term evidence and limited research on the subject. More studies are needed before we fully understand the implications. Women should follow certain guidelines, such as starting gradually and stopping immediately if they encounter issues like irregular periods. Consulting a physician or nutritionist is advisable if you are considering IF to determine if it is suitable for you.