How many times have you heard about intermittent fasting? Have you ever been tempted to try it to manage your weight? In this article, we’ll answer whether intermittent fasting is suitable for someone looking to regulate their weight.

What is Intermittent Fasting?

Intermittent fasting (IF) is a relatively modern approach to weight loss and is drawing the interest of an increasing number of people. It’s a dietary pattern that alternates periods of fasting with periods of eating on a daily basis. There are different types of intermittent fasting, with the most common being Intermittent Energy Restriction (IER) and Time-Restricted Fasting (TRF).

Can Intermittent Fasting Be Used for Weight Management?

Intermittent fasting can be considered a method of reducing energy intake—lowering daily calorie consumption—which results in weight loss. Generally, intermittent fasting patterns reduce daily caloric intake by 75% to 100% during fasting periods, which are followed by an eating phase. Typically, the fasting window lasts from 12 to 72 hours.

What Are the Most Common Intermittent Fasting Patterns?

The most commonly practiced intermittent fasting patterns include:

• 16:8 Method: This consists of 16 hours of fasting followed by an 8-hour eating window.
• 20:4 Method: Here, the eating window is reduced to 4 hours.
• Alternate Day Fasting (ADF): In this approach, a 24-hour fasting period alternates with a 24-hour eating period, repeated 2–3 times a week.
• Twice per Week Fasting (5:2 Method): Also known as 5:2 fasting, this involves consuming a very low-calorie diet for two days a week (consecutive or non-consecutive), with unrestricted eating on the other five days.
• Religious Fasting (e.g., Ramadan): Healthy Muslim adults fast for 28–30 days from sunrise to sunset.

What Are the Benefits of Intermittent Fasting for the Body?

Intermittent fasting offers multiple benefits, including:

• Promoting weight and fat loss with a suitable fasting pattern.
• Lowering insulin levels during fasting, which encourages fat burning.
• Regular fasting improves insulin sensitivity, reducing the risk of Type 2 diabetes.
• Studies suggest intermittent fasting can improve lipid profiles and blood pressure.
• Enhancing cellular cleanup processes, which may protect against aging and neurodegenerative diseases such as Alzheimer’s.
• Boosting human growth hormone (HGH) levels, supporting fat loss and muscle maintenance.
• Simplifying meal preparation and reducing planning time.
• Animal studies indicate fasting increases brain-derived neurotrophic factor (BDNF), supporting brain health and cognitive function.
• Reducing inflammatory markers that cause body inflammation, benefiting overall health.

So, Can I Follow an Intermittent Fasting Regimen?

Yes, but you shouldn’t follow an intermittent fasting regimen without supervision. It’s unclear whether intermittent fasting can be safely applied to long-term clinical treatment or whether there are long-term side effects. Poor food quality during fasting windows can harm health or lead to deficiencies. If not done correctly, the calorie deficit might not be effective for weight loss—for instance, one cannot eat "anything" during the eating window. Additionally, intermittent fasting is not suitable for pregnant or breastfeeding women. This dietary restriction might lead to disordered eating behaviors or even eating disorders. Lastly, fasting can increase the risk of hypoglycemia for those on insulin or sulfonylureas, emphasizing the need for individualized education and proactive medication management when making significant dietary changes for diabetes.

Is Intermittent Fasting Suitable for Athletes?

Whether intermittent fasting benefits an athlete depends on individual factors. Their daily habits, medical history, training schedules, and how snacks are distributed to meet their needs must be considered. Otherwise, intermittent fasting might even lead to poor performance.

If intermittent fasting seems interesting to you and you’d like to try it safely, feel free to contact me here: https://kmagdalinou.com/en/contact.html

Source

Adapted from Magdalinou Aikaterini, “Investigation of the Relationship Between Breakfast Consumption, Sleep Quality, and Glycemic Control in Patients with Type 2 Diabetes” [Thesis]. Athens: National and Kapodistrian University of Athens, Faculty of Medicine, Master's Program "Diabetes Mellitus and Obesity"; 2024.