Intermittent Fasting

Introducing Intermittent Fasting (IF), one of the most popular health and fitness trends of recent years, globally celebrated for its benefits of weight loss, improved metabolic health, and perhaps even extending lifespan. But what exactly is intermittent fasting, how does it work, and is it right for you? This article will provide a comprehensive view of this fascinating dietary approach.

What is Intermittent Fasting?

Intermittent fasting is a dietary pattern that alternates periods of eating with periods of fasting. Unlike traditional diets, which focus on what you eat, intermittent fasting is more concerned with when you eat. There are various ways to do intermittent fasting, each differing in their distribution of fasting and eating periods throughout the day or week.

Types of Intermittent Fasting

There are several methods of intermittent fasting. The most popular include:
1. 16/8 Method (Leangains protocol): This involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. You then fast for 16 hours in between.
2. 5:2 Diet: With this method, you consume only 500–600 calories on two nonconsecutive days of the week but eat normally the other five days.
3. Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week. For example, not eating from dinner one day until dinner the next day.
4. The Warrior Diet: This diet involves eating small amounts of raw fruits and vegetables during the day and one large meal at night, effectively fasting during the day and feasting at night within a 4-hour window.

How Does Intermittent Fasting Work?

Intermittent fasting capitalises on the natural fat-burning state that our bodies enter during fasting. When we eat, glucose is stored in our liver as a form of readily available energy. However, after about 10-12 hours without eating, these stores deplete, and our body starts to burn fat for energy. This metabolic switch improves the body's efficiency in burning fat and leads to weight loss and enhanced metabolic health.

Health Benefits of Intermittent Fasting

Multiple research studies have highlighted the potential health benefits of intermittent fasting, including:
1. Weight Loss and Body Composition: Intermittent fasting can lead to weight loss by reducing calorie intake and enhancing hormone function to facilitate weight loss. It may also change body composition to reduce body fat while maintaining muscle mass.
2. Improved Fat Hormone Resistance and Diabetes Management: Fasting periods can lead to better blood sugar control and improved fat Hormone sensitivity, which can be beneficial for people with type 2 diabetes or pre-diabetes.
3. Heart Health: Intermittent fasting may reduce "bad" LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar, and Fat Hormone resistance — all risk factors for heart disease.
4. Neuroprotective Effects: Studies in animals suggest that intermittent fasting may be beneficial for brain health and potentially protect against neurodegenerative diseases like Alzheimer's and Parkinson's.
5. Cellular Repair and Longevity: During fasting, your cells initiate cellular repair processes, such as removing waste material from cells. Some studies have also suggested that fasting could increase lifespan.

Is Intermittent Fasting Right for Everyone?

Intermittent fasting is not suitable for everyone. It may not be safe for people with certain health conditions or those who are pregnant or breastfeeding. Also, people with a history of eating disorders may want to avoid this dietary approach.
Additionally, while intermittent fasting can have impressive health benefits, it is not necessarily better than other weight loss methods. What matters most for weight loss and overall health is sticking to a diet that is balanced, nutritious, and sustainable in the long run. It's also important to combine a healthy diet with regular exercise and a generally healthy lifestyle.


Intermittent fasting is a powerful dietary approach that, when done correctly, may lead to significant health benefits. As with any lifestyle change, it's crucial to consult with a healthcare professional before beginning intermittent fasting, to ensure it's a safe and suitable choice for you.
Despite the positive evidence, it's worth remembering that more long-term human studies are needed on intermittent fasting. It's not a one-size-fits-all solution, and what works best will always depend on the individual and their unique lifestyle and health needs.