Medical Review by Jennie Stanford, MD, FAAFP
Summary:
- Intermittent fasting (IF) alternates periods of eating and fasting. It can potentially support your weight loss and improve your metabolic health.
- Specific benefits of IF may include improved insulin sensitivity, reduced inflammation, and enhanced cellular repair processes.
- IF is not suitable for everyone, particularly pregnant individuals, people with certain health conditions, or those taking specific medications. Common side effects include headaches, lethargy, and mood swings.
- Medical guidance is recommended before you try intermittent fasting for yourself. Always talk to a healthcare professional who can help you make an informed decision about your plans to lose weight.
Here’s what science says about intermittent fasting to lose weight
Intermittent fasting has become a popular trend in weight loss—and the concept behind it is easy enough to understand. By alternating periods of eating and fasting, many people use this method to try managing their weight and improving their overall well-being.
But, like any significant dietary change, it’s essential to approach intermittent fasting with caution and consult a healthcare provider before you try it for yourself. This article explores the science behind intermittent fasting, its potential risks and benefits, and what you should consider if you plan to consult a healthcare provider to determine whether it’s the right approach for you.
How intermittent fasting works
Intermittent fasting works by cycling between eating and fasting periods, which impacts your metabolism differently from more traditional eating patterns. During fasting, your insulin levels drop and trigger a process called fat oxidation, where stored fat is broken down and used for energy. This process can not only contribute to weight loss; it may also help lower your triglyceride and low-density lipoprotein (LDL) cholesterol levels.
Learn more: Understanding cholesterol: the good, bad, & what you need to know
Common intermittent fasting methods
There are several different popular ways to try intermittent fasting. Some of the most common ones include:
- 16/8 Method: Involves fasting for 16 hours and eating during an 8-hour window each day. For example, you might eat between 12 p.m. and 8 p.m. and fast until noon the next day. Some evidence suggests that this method can help decrease fat while maintaining muscle, especially in men who lift weights.
- 5:2 Diet: Requires eating normally for five days a week and significantly reducing calorie intake (around 500–600 calories) on the other two days. This method has shown only modest results, but may be an easier commitment to maintain for some people.
- Alternate-Day Fasting: Involves fasting every other day or consuming only a small number of calories on fasting days. Some research suggests that this method can be more effective than the 5:2 diet for losing weight.
Are the benefits of intermittent fasting real?
Intermittent fasting has been shown to support weight loss and improve metabolic health, with several studies backing its effectiveness:
- Weight Loss: IF helps create a caloric deficit, which is essential for weight loss. Some research indicates that IF can lead to better weight loss outcomes than traditional calorie-restricted diets, making it an appealing alternative if you prefer structured eating windows to constant dieting.
- Improved Insulin Sensitivity: Studies suggest that IF may enhance the body’s response to insulin, reducing the risk of type 2 diabetes and supporting better blood sugar control.
- Reduced Inflammation: Evidence suggests that intermittent fasting can lower inflammation levels in the body, potentially reducing the risk of certain chronic diseases.
- Enhanced Cellular Repair: During fasting periods, cells initiate autophagy, a process that removes damaged cells and promotes cellular renewal.
While these benefits are promising, they are not universal, and individual results may vary. Consulting a healthcare provider can help you understand how IF might work for your unique needs.
Safety considerations
Who should avoid intermittent fasting?
Intermittent fasting is not suitable for everyone, and it’s essential to consider potential risks before starting. Certain groups should avoid or carefully approach IF, including:
- People under 25 years old
- Pregnant or breastfeeding individuals
- Anyone taking insulin or other diabetes medication
- Anyone taking medication that must be taken with food
- Anyone with a seizure disorder
- People who work at night or operate heavy machinery at work
Side effects of intermittent fasting
Some people who try intermittent fasting experience challenging or negative side effects as their body adjusts to their new routine. Some commonly reported side effects from intermittent fasting include:
- Headache
- Lethargy
- Mood swings
- Dizziness
- Polyuria (having to urinate more often than usual)
To minimize risks, always seek medical guidance before beginning IF. Your healthcare provider can help you understand the potential risks and benefits so that you know what to expect if you decide to explore this method for weight loss.
How to determine whether IF is right for you
Because intermittent fasting can be different for everyone, it’s strongly recommended that you talk to a healthcare provider before you try it. Your provider will be able to:
- Review your health history
- Look at your current and former medications
- Help you decide what eating plan is most appropriate for you
- Supplement your diet by helping you create and follow an exercise plan based on your needs
Tips for success with intermittent fasting
If you decide to try intermittent fasting, these guidelines for fasting can help you succeed:
- Avoid processed or particularly high-calorie foods and drinks (including soft drinks and alcoholic beverages)
- Reduce your caffeine intake on fasting days
- Eat a diet rich in plant-based foods
- Drink plenty of water
- Avoid strenuous physical activity (athletes should train at lower intensities)
- Avoid smoking
Many of these recommendations can also be generally supportive of good health. However, it is still best to check in with your healthcare provider before you make any significant changes to your diet or exercise routines so that they can monitor your progress and provide assistance if any complications arise.
Find support for intermittent fasting with Lemonaid Health
Intermittent fasting may offer a promising approach to weight loss and metabolic health for some individuals. By balancing structured eating windows with proper nutrition and medical oversight, IF can be an effective and sustainable strategy. However, it’s crucial to understand that IF is not a one-size-fits-all solution and may not be suitable for everyone.
If you’re considering intermittent fasting, consult a healthcare provider to ensure it’s the right choice for your needs. For expert guidance and resources, consider reaching out to Lemonaid Health—we can help you create a personalized plan to lose weight and may also be able to prescribe appropriate medication in clinically indicated cases.
