Intermittent fasting (IF) is a popular weight loss and health-boosting diet that involves alternating between periods of eating and fasting.

There are many different IF protocols, but all of them involve restricting food intake for a certain number of hours each day or week. IF is safe for most people, but it’s important to talk to your doctor before starting if you have any underlying health conditions.

How does IF work?

When you fast, your body goes into a state of ketosis, where it burns stored fat for energy. This can lead to weight loss, as well as other health benefits, such as improved insulin sensitivity, reduced inflammation, and protection against chronic diseases.

What are the different IF protocols?

There are many different IF protocols, but some of the most popular ones include:

  • 16:8: This is the most common IF protocol. You fast for 16 hours each day and eat during an 8-hour window.
  • 5:2: This protocol involves eating normally for 5 days of the week and fasting for 2 days. On fasting days, you consume no more than 500 calories.
  • Alternate-day fasting: This protocol involves fasting every other day. On fasting days, you consume no more than 500 calories.
  • Warrior diet: This protocol involves eating one large meal per day and fasting for the rest of the day.

Which IF protocol is right for me?

The best IF protocol for you will depend on your individual needs and preferences. If you’re new to IF, it’s a good idea to start with a 16:8 protocol and gradually increase the fasting window as you become more comfortable.

How to do IF safely

If you’re considering trying IF, there are a few things you can do to do it safely:

  • Talk to your doctor before starting IF, especially if you have any underlying health conditions.
  • Start slowly and gradually increase the fasting window as you become more comfortable.
  • Make sure to get enough fluids, especially water, while you’re fasting.
  • Eat healthy foods during your eating window.
  • Listen to your body and stop fasting if you feel unwell.

Benefits of IF

IF has been shown to have a number of health benefits, including:

  • Weight loss
  • Improved insulin sensitivity
  • Reduced inflammation
  • Protection against chronic diseases, such as heart disease, stroke, and type 2 diabetes
  • Increased lifespan.

Risks of IF

IF is generally safe for most people, but there are a few risks associated with it, such as:

  • Feeling tired or weak
  • Headaches
  • Dizziness
  • Nausea
  • Constipation
  • Dehydration

If you experience any of these side effects, it’s important to stop fasting and talk to your doctor.

IF is a safe and effective way to lose weight and improve your health. If you’re considering trying IF, be sure to talk to your doctor first and start slowly. With a little planning and effort, you can safely reap the benefits of IF.

Here are some additional tips for patients on intermittent fasting:

  • Make sure to get enough sleep. When you’re sleep-deprived, your body produces more of the stress hormone cortisol, which can make it harder to lose weight.
  • Exercise regularly. Exercise helps to boost your metabolism and burn calories.
  • Stay hydrated. Drink plenty of water, especially during your fasting window.
  • Listen to your body. If you feel lightheaded, dizzy, or weak, stop fasting and eat something.

With a little planning and effort, you can safely and effectively use intermittent fasting to improve your health and reach your weight loss goals.

References:

  1. Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., … & Martínez, M. E. (2014). Intermittent fasting and human metabolic health. Nutrition and metabolism, 11(1), 7.
  2. Mattson, M. P., Longo, V. D., & Harvie, M. A. (2017). The science of fasting: implications for diet, obesity, and chronic disease. Cell metabolism, 26(1), 60-76.
  3. Seimon, R. J., yates, T. R., & Coren, E. J. (2016). Intermittent fasting: an emerging dietary strategy for the prevention and treatment of obesity and its comorbidities. Obesity reviews, 17(3), 300-312.
  4. Varady, K. A. (2016). Intermittent fasting: a history and review of the literature. Progress in obesity research, 3, 157-164.
  5. Trepanowski, J. F., Kroeger, C. M., Barnosky, A. R., Klempel, M. C., Bhutani, S., & Wolfe, R. R. (2017). Effect of alternate-day fasting on weight loss, weight maintenance, and cardiometabolic risk factors in overweight adults: a randomized clinical trial. JAMA internal medicine, 177(9), 1493-1503.