Health Benefits of Intermittent Fasting

Intermittent fasting splits the day or week into eating and non-eating periods. The most common schedule is 16/8, where you eat during an eight-hour window each day and fast for the rest of the time. Other popular schedules include every-other-day (where you fast for 24 hours once a day and eat on the other days) and 5:2 (where you eat normally two days a week and fast for the other five).

There is a growing body of research that supports the health benefits of intermittent fasting. It has been shown to improve biomarkers of disease, reduce oxidative stress and preserve learning and memory function in humans. It has also been found to help you lose weight, particularly harmful belly fat, according to several studies.

One of the most promising effects of intermittent fasting is its ability to lower blood sugar levels, which can lead to diabetes. The diet also seems to improve lipid levels, such as cholesterol and triglycerides, while also decreasing blood pressure, according to some studies.

Intermittent fasting may not be suitable for everyone, and it is important to talk with your doctor before trying it. Some people can experience digestive issues, muscle cramps, headaches and fatigue, especially during the adjustment period. It is important to eat a healthy diet, such as a plant-based or Mediterranean-style diet, and to avoid excessive exercise during your eating windows.

It is also important to stay hydrated during your fasting period. Drinking water and zero-calorie drinks, such as black tea or coffee, is allowed during the fasting period.