The idea of intermittent fasting is simple; if you limit the time when you’re eating, there is a high chance you are going to eat less. That also means your daily calorie intake decreases. You consume all calories during a defined time frame. What you eat is up to you; there are no restrictions or specifications on what foods you should eat. 

In many cultures and religions, fasting is used to increase your health and to connect with yourself on a spiritual level. But the history of fasting goes even back into prehistoric times before humans learned how to plant their crops. Back in the days when humans were still hunters, they had to go long periods without eating. As a result, the human body evolved to function without food for more extended periods.

Nowadays, the times of being hunters are long gone. You can buy everything you need in the supermarket, snack all day, order food online, and many people don’t even have an eating pattern anymore. Less activity and a higher calorie intake in general throughout the day can mean a higher risk of obesity, type 2 diabetes, and other illnesses. According to scientific studies, intermittent fasting can help reverse these issues. 

How does intermittent fasting work? 

There are many ways to do intermittent fasting, but in general, they all are about choosing a regular schedule to eat and fast. The three most popular ones include alternate-day fasting, periodic fasting, and time-restricted fasting. 

  • Alternate-day fasting. This is also known as the Eat-Stop-Eat method because you alternate between 24 hours of normal eating and 24 hours of fasting. Fasting days are either without any food at all or just eating around 500 calories. 
  • Periodic fasting. The most famous example of this fasting approach is the 5:2 fasting. It involves eating five days a week regularly. You don’t eat more than 500-600 calories per meal or choose to fast entirely for the other two days.
  • Time-restricted fasting. This approach involves a specific daily eating window. For example, you can try 16/8 fasting, which means you eat for eight hours and fast the other 16 hours. This method is also known as the Leangains method, and most people find this the most comfortable pattern to keep up with intermittent fasting over the long term. 

It doesn’t matter which type of intermittent fasting method you choose; what’s important is that you stick with it. Choose the method that works best with your daily life. Intermittent fasting is one of the simplest strategies to lose weight and unnecessary body fat while adjusting your eating pattern.

How Intermittent Fasting improves your health

Intermittent fasting not only helps you with weight loss but also brings other health benefits. Establishing a timeframe when you have to eat helps you reduce your overall calorie intake, and you end up consuming less. A decreased calorie intake helps you to lose weight and also triggers your metabolism. It is known that people who fast for 12 to 24 hours can see a 20% decrease in blood glucose. This decrease helps your body to break down fat and receive the energy it needs. When doing fasting periods of 4 to 24 weeks, the average weight loss of adults considered clinically overweight or obese varies between 4-10%. 

Other known health benefits of intermittent fasting are loss of body fat, lower blood sugar and insulin levels, reduced cholesterol, decreased inflammation, and decreased blood pressure. However, human studies show that intermittent fasting does not significantly decrease the mentioned risk factors than other diets. 

Some rodent studies also indicate intermittent fasting may help us live longer and fight cancer, but there is not enough research done in these areas yet. 

People also tend to lose 4-7 % of their waist circumference when starting with intermittent fasting, and it helps you get rid of harmful belly fat that can cause disease. 

How safe intermittent fasting is — and what potential risks it can bring

Even though intermittent fasting brings many benefits along with it, there are also some risks. Before you start with intermittent fasting, you should always consult a healthcare provider or doctor to discuss and monitor your fasting plans. Keep in mind that intermittent fasting isn’t for everyone. Some side effects may include fatigue, low concentration, constipation, headaches, bad breath, mood swings, and irritability. Even if they are just temporary, you should always consult an expert if you experience any of the mentioned side effects. In clinical trials, about <20% of people experienced these. 

As an adult, intermittent fasting is considered safe most of the time. Still, it can be harmful to children, women who are pregnant or breastfeeding, older adults, or people with a known history of eating disorders. 

Long periods of fasting can lower your blood glucose levels, which can be dangerous if they are too low. While small decreases can positively affect your health in general, it can be hazardous for people who have type 1 diabetes or people who take diabetic medications; that’s why it’s essential to consult an expert before starting with intermittent fasting. 

Summary

To improve your health, losing weight will always be one of the most important things to do, especially if you are currently diagnosed as overweight. Even the smallest steps towards losing weight (5-10%) can decrease your heart disease risk, type 2 diabetes, high cholesterol, or high blood pressure. Consult a healthcare provider or doctor to determine if intermittent fasting is the right way to lose weight for you.