4 intermittent fasting side effects to watch out for

Fasting for long periods of time, of course, can make it difficult to get enough nutrients and over time, can slow your metabolism. The far-reaching benefits of fasting may not be superior to reducing overall calories. Perhaps some people have an easier time eating fewer total calories if they restrict the total time they eat, though. Likely, this fasting approach works well for some people and not so well for others. Some types of intermittent fasting are harder to stick with for long periods of time than others.

There are several effective approaches, but it all comes down to your personal preference, medical history and which method is best for your body. Always talk to your primary care provider before starting any new diet. With your personalized ZOE program, you learn how to eat for your body and your long-term health and weight goals. According to King, it’s trickier with athletes because they are not eating through the day, and their muscle mass might by limited by limiting their protein consumption, which helps build and repair muscles.

Health benefits of intermittent fasting (and tips for making it work)

During those fasting days, water and broth is encouraged so you don’t become dehydrated. This type of fasting could be beneficial for someone with a work schedule that may be really busy some days and cannot eat on a regular basis. Intermittent fasting is an eating plan in which you alternate between periods when you eat normally and extended breaks when you eat little or no food.

Trust Your Gut: It’s Important for Your Health

If you’re actually hungry, Zumpano suggests adding more protein and fiber to your day, including a mid-afternoon snack, like plain Greek yogurt and berries. Avoid eating after dinner to give your blood sugar time to normalize before going to bed. Fasting can regulate eating habits and decrease your body’s insulin production, which, in turn, may help reduce cravings, specifically for snack foods. When it comes to how to intermittent fast, you want to maintain proper nutrition in your overall diet and not put yourself at unnecessary risk. Fasting during the daytime is much harder and may cause harm if low blood sugar makes you feel drowsy or just unpleasantly irritable.

Restricted Eating Window

During the fasting periods you do not consume any calories, and only drink water, black coffee or tea. A hour fasting period each day may cause beneficial metabolic changes, including weight loss, decreased insulin levels and cholesterol, and improved memory and cognition. IF primarily works by keeping insulin levels low throughout the day, which promotes the use of fat for energy instead of storage. There is more research that needs to be done to determine how intermittent fasting affects which populations or demographics differently.

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We believe this disease must be treated by compassionate, knowledgeable professionals who tailor treatment to each patient’s needs. Regardless, both groups lost a similar amount of weight and had the same changes in health markers. There were no differences in other health measures between groups, and the drop-out rates were similar. Sign up to receive the latest health news and trends, wellness & prevention tips, and much more from Orlando Health. There has never been a more important time for us to stand up and show why science matters. In return, you get essential news, captivating podcasts, brilliant infographics, can’t-miss newsletters, must-watch videos, challenging games, and the science world’s best writing and reporting.

Is it sustainable in the long term?

For some, individuals can lose more weight within the first two weeks of intermittent fasting due to losing water weight. In general, it is best to be wary of diets that promise certainty, as all diets work differently for each person. Scientists cannot know if a diet plan works best for a certain body type until that specific study has been conducted. Aside from weight management, changing when you eat may also benefit your health in other ways. Research has found links between intermittent fasting and improved heart health and better blood sugar control. Be sure to talk with your doctor before you begin intermittent fasting.

Intermittent fasting risks

The 16/8 intermittent fasting method involves fasting for 16 hours and eating during an 8-hour window each day, though you are still allowed to drink water and other zero-calorie beverages. A common schedule is to eat between noon and 8 p.m., which allows you to skip breakfast and still enjoy lunch and dinner. When I have a client who’s interested in intermittent fasting, I usually advise a fast overnight, which is natural for our bodies. A 12- to 14-hour fast (7 p.m. to 7-9 a.m. for example) is a great place to start.

• People who have done IF before may see benefits from longer fasts as their bodies adjust to the routine.
• Intermittent fasting may help people who have cardiovascular disease, neurological disorders, and some cancers.
• Intermittent fasting works by carving out time to curtail calories.
• When I have a client who’s interested in intermittent fasting, I usually advise a fast overnight, which is natural for our bodies.
• But, behind the scenes, the ketones also may be having a positive effect on your body’s organs and cells.
• The 16/8 fast seems to fit our normal work schedules pretty nicely, and has all of the benefits of fasting without getting to the point of muscle loss.

Intermittent Fasting: What is it and What are the Benefits?

With more leptin and less ghrelin, people will feel fuller faster and hungry less often, which could translate to fewer calories consumed and, as a result, weight loss. According to King, claims of prolonged life, boosted brain power, reduced arthritic pain and improved blood sugar and cholesterol levels are unproven. Claims of prolonged life, boosted brain power, reduced arthritic pain and improved blood sugar and cholesterol levels are unproven.

For your overall health, it’s important to eat a nutritious, diverse, and balanced diet. Aim to include a diverse range of nutrient-dense foods like vegetables, fruit, grains, legumes, nuts, and seeds, as well as healthy fats like extra virgin olive oil. However, those following intermittent fasting lost the most amount of weight after a year compared with the other diets. At ZOE, we know that every body is different and that weight loss can be challenging. Before you embark on a weight loss journey, talk to a healthcare professional to find your healthy weight unimeal app range.

For Medical Professionals

As you move closer to your goal, make sure you are getting your macronutrients. When you eat less frequently, your body doesn’t have as many spikes in blood sugar. So, when you do eat, your body can better control your blood sugar levels.

Why Is IF Better Than a Regular Diet?

Researchers are still studying intermittent fasting to understand the possible secrets behind its overall health-boosting benefits. One theory suggests that fasting puts your cells under mild stress, prompting them to adapt. Scientists think that this process strengthens your cells’ ability to deal with stress and potentially fight off some diseases. While more research is needed on the benefits of intermittent fasting and how it may affect our health long term, there’s lots of promising data around it. If you’re very active or if you wake up hungry for breakfast, you may need to make some adjustments.

For example, if fasting one full day is too hard, try eating for eight hours and fasting for 16 instead. Although intermittent fasting might bring health benefits, Dr. Hutchins emphasizes that whether you see results in weight loss or overall https://learnmuscles.com/blog/2025/11/25/unimeal-weight-loss-app-review-12-reasons-to-trust/ health comes down to nutrition. “One of the major keys to understanding fasting, to understanding really any diet, is understanding the role insulin plays,” Dr. Hutchins says.