Intermittent fasting. It’s a trend, a tool, and, to some, a total transformation. But what’s the truth behind it? Is it just hype, or does the science actually back it up?
In this article, we’ll explore:
- What intermittent fasting really is
- The science-backed benefits
- The real risks and downsides
- And how to do it safely (if it’s right for you)
What Is Intermittent Fasting?
Like the name suggests, intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn’t focus on what you eat but rather when you eat.
The most popular IF methods include:
- 16:8 Method: Fast for 16 hours, and eat during an 8-hour window each day.
- 5:2 Method: Eat normally for 5 days; for 2 non-consecutive days, limit calories to 500–600.
- Eat-Stop-Eat: A 24-hour fast once or twice a week.
Science-Backed Benefits of Intermittent Fasting
Yes, there’s real research behind intermittent fasting. Here’s what the science says it can do:
1. Weight Loss
Fasting naturally reduces your calorie intake and helps the body burn fat more effectively by lowering insulin levels.
Studies show IF can lead to a 3–8% reduction in body weight over 3 to 24 weeks.
2. Improved Insulin Sensitivity
This can be a game-changer for people at risk of type 2 diabetes, those who are pre-diabetic, or women with PCOS (polycystic ovary syndrome).
Improved insulin sensitivity helps the body process sugar more efficiently.
3. Boosted Metabolism
Intermittent fasting can raise norepinephrine, a hormone that helps the body burn fat faster.
The result? A metabolic boost, when done right.
4. Cellular Repair (Autophagy)
Fasting activates autophagy, the body’s natural clean-up process where damaged cells are broken down and recycled.
This may reduce the risk of diseases like Alzheimer’s and cancer.
5. Heart Health Support
Some studies suggest intermittent fasting can help improve:
- Cholesterol levels
- Blood pressure
- Inflammatory markers
But Let’s Be Real… It’s Not for Everyone
Despite the benefits, intermittent fasting isn’t magic—and it’s definitely not for everyone.
You should avoid it if you:
- Are pregnant or breastfeeding
- Have a history of eating disorders
- Have chronic medical conditions (like diabetes)
Always consult your doctor before starting.
Possible side effects (especially when starting out):
- Hunger and irritability
- Fatigue or dizziness
- Risk of nutrient deficiencies if meals aren’t well-balanced
- Binge eating in people with disordered eating tendencies
Reminder: Intermittent fasting is not about starving yourself—it’s about building a sustainable eating rhythm.
How to Practice Intermittent Fasting Safely
If you’re going to try intermittent fasting, here’s how to do it right:
- Start Slowly
Begin with a 12:12 window (12 hours fasting, 12 hours eating), and gradually work your way up to longer fasts like 16:8. - Eat Whole Foods
When it’s time to eat, focus on lean protein, healthy fats, veggies, and whole grains. Skip the junk—your body needs real fuel. - Stay Hydrated
Water, black coffee, and unsweetened tea are your go-to fluids during fasting hours. Dehydration makes fasting way harder than it has to be. - Listen to Your Body
If you feel dizzy, weak, or unwell—stop. No trend is worth compromising your health. Talk to a healthcare provider if anything feels off.
So, Is Intermittent Fasting Worth It?
Here’s my honest take:
The most sustainable method for weight loss is a calorie deficit—one where you eat balanced meals throughout the day while still enjoying your favorite foods.
That’s why most of my videos focus on creating a calorie deficit you can live with—not strict fasting windows.
BUT—if intermittent fasting feels natural to you, and you do it safely, there’s nothing wrong with it. Just make sure you’re fueling your body, not punishing it.
I have written a book on weight loss, “The Weight Loss Bible for Busy Women.” Check it out.
Thanks for reading, and remember:
Whatever your approach, always focus on balance, consistency, and health first.
Do better today.
