Intermittent Fasting: What It Is, How It Works, and Why It’s Gaining Popularity

Intermittent fasting has been shown to offer various benefits when done properly and safely. If you’re considering trying it, but want to understand what to expect, here’s what you should know.

For the past several years, intermittent fasting has grown in popularity — and for good reason. Among the benefits of this practice is improved overall health and weight control, which is something many people often struggle with.

It also comes with several other advantages; however, there are precautions you need to be aware of if you want to embark on intermittent fasting safely. If you’re unsure where to start, look no further.

What Is Intermittent Fasting?

Intermittent fasting is essentially an eating plan that involves switching between fasting and eating on a regular schedule. Johns Hopkins neuroscientist Mark Mattson, who has studied intermittent fasting for more than 20 years, explained that after hours without food, the body exhausts its sugar stores and starts burning fat.

“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Dr. Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

How Do You Go About Intermittent Fasting?

There are several different intermittent fasting schedules, and the key is finding one that works best for your lifestyle and your body. To help you get started, here are a few methods to consider.

• Periodic fasting: Limit food intake to about 500–600 calories a day on two days per week.
• Time-restricted eating: Limit your daily “eating window.” For example, you might eat only between 12 p.m. and 8 p.m., or between 11 a.m. and 7 p.m.
• Alternate-day fasting (ADF): Fast every other day.
• Modified alternate-day fasting: Consume about 25% of your usual intake every other day.

What Are the Benefits of Intermittent Fasting?

Research has shown that intermittent fasting does more than help burn fat. When your body shifts from using sugar stores to burning fat, it can positively affect the brain and other organs.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he explains.

Other benefits of intermittent fasting include:

• Brain function and focus: Intermittent fasting can help sharpen focus, improve concentration, and support better memory function.
• Cardiovascular wellness: Fasting may lower blood pressure, improve heart rate, and promote overall cardiovascular well-being.
• Strength and stamina: It can aid fat loss while helping maintain muscle strength and energy levels, improving endurance over time.
• Tissue health: Fasting allows the body more time to repair itself, which may help reduce inflammation and promote quicker recovery after physical strain or injury.
• Blood sugar and weight control: Intermittent fasting can support weight management by helping regulate blood sugar and insulin levels. It may also reduce cravings and improve the body’s response to insulin.

Is Intermittent Fasting Safe?

While intermittent fasting does have research-backed benefits, it’s not suitable for everyone. In fact, children under 18, women who are pregnant or breastfeeding, people with type-1 diabetes, and those with a history of eating disorders are advised to avoid it.

Even if you don’t fall into any of those categories, you may still experience some side effects, such as feeling sick, overeating, or excessive weight loss. That’s why it’s highly recommended that you visit your doctor before going ahead with intermittent fasting.