Intermittent Fasting
(Public Health)
Through this page, your questions about intermittent fasting will be answered.
What is intermittent fasting?
Intermittent fasting, or time-restricted feeding, is a dietary intervention that limits food intake to a specific period of time, with little or no calorie consumption.
What are the benefits of intermittent fasting?
Intermittent fasting has shown positive effects on weight loss, as well as reducing insulin resistance. Studies have also shown that intermittent fasting has beneficial effects on several diseases, including obesity, type 2 diabetes, high blood pressure, and in improving cardiovascular risk factors.
What are the types of intermittent fasting?
The 16/8 method: This is the most common type, where you fast for 16 hours and eat during an 8-hour window. Usually, breakfast or dinner is skipped.
The 5:2 method: In this plan, you eat a normal amount of food for 5 days a week and reduce calorie intake significantly (about 500–600 calories) on 2 non-consecutive days.
Eat-stop-eat: In this type, you fast for a full 24 hours once or twice a week. You can start by skipping dinner one day and breakfast the next day.
Alternate-day fasting: In this system, you eat normally on one day and fast completely the next day. This type can be somewhat difficult for beginners.
The warrior diet: In this plan, you eat small amounts of food during the day and have one large meal in the evening.
- What are the side effects of intermittent fasting?
- Despite its promising results, intermittent fasting can cause some side effects, which commonly include:
- A sharp drop in blood sugar.
- Dehydration.
Feeling dizzy.
Weakness and fatigue.
Who should avoid intermittent fasting?
Fasting may be risky and is therefore not recommended for individuals with hormonal imbalances, pregnant and breastfeeding women, young children, the elderly, and individuals with weakened immune systems — including those with a history of organ transplantation or who are using immunosuppressive drugs.
People with eating disorders or dementia also face unique challenges that may worsen with planned fasting; therefore, intermittent fasting regimens should be avoided in these cases.
Tips for intermittent fasting
Some people may try intermittent fasting to help with weight loss, and this approach may aid in managing eating habits — for example, by reducing daily calorie intake.
Intermittent fasting is not a quick fix for weight loss. However, slow and steady weight loss is more successful and sustainable in the long term.
A balanced diet including whole grains, nuts, legumes, fruits, and vegetables rich in nutrients should be maintained during intermittent fasting periods.
Eating more protein during meals can help reduce hunger during fasting periods, as protein increases satiety and helps regulate blood sugar levels, reducing the urge to eat during fasting hours.
Common misconceptions about intermittent fasting:
Intermittent fasting slows metabolism: Some people believe that fasting for long periods lowers the metabolic rate and affects weight loss. However, studies show that fasting can actually increase metabolism, as the body tries to use fat as an alternative source of energy.
Intermittent fasting negatively affects physical and mental performance: Some think fasting has negative effects on physical and mental performance, but in fact, it improves both mental and physical performance in the long term. Feeling tired or fatigued during fasting is normal.
Frequently asked questions
Does intermittent fasting suit everyone?
