Medically reviewed by Isabel Smith, MS, RN, CDN
You’ve probably heard of intermittent fasting. There are hundreds of thousands of posts dedicated to this trend on social media, and celebrities like Jennifer Aniston and Cameron Diaz swear that this is how they keep their physiques in shape.
Famous bodies aside, the eating pattern has been linked to a number of health benefits, including weight loss and reduced risk of type 2 diabetes.
That said, if you were expecting “intermittent” to mean something different than regular fasting, it doesn’t. It still means that you don’t eat for long periods of time, maybe even all day, depending on the type of fasting method.
The practice of abstaining from food for periods of time has been around for centuries, but the long-term effects of intermittent fasting are still being studied. This is especially important to keep in mind for women and people assigned female at birth: Preliminary results from a recent study study found that people who restricted their eating time to eight hours a day as part of intermittent fasting were more likely to die from cardiovascular disease, which is the leading cause of death among women in the US.
Read: What women need to know about cardiovascular disease >>
Here’s what you need to know to get up to speed on intermittent fasting.
What is intermittent fasting?
Intermittent fasting is an eating plan that involves limiting food intake to certain periods of time. There are different types of intermittent fasting, but they all focus on when to eat (and when not to eat) rather than that to eat.
Types of intermittent fasting
There are several different types of intermittent fasting, including:
- Eating with restricted time: Here you eat during certain hours of the day. For example, the 16/8 method means you fast for 16 hours and eat for the remaining eight hours of the day. Another version, the 12/12 method, means you fast for 12 hours and can eat during the other 12-hour period.
- Fasting on alternate days: This type of fast is just what it sounds like. You fast one day and eat the next without dietary restrictions.
- Periodic fast (5:2): For two days a week (not in a row), you fast completely or only consume about 500 calories, and for the other five days you eat a healthy diet.
Benefits of intermittent fasting
One of the most attractive aspects of intermittent fasting is that it is quite simple. You don’t need special foods, ingredients, powders or tapeworms: just a watch and willpower.
But does it really have any health benefits? To date, the research on intermittent fasting has not been definitive. Few studies have been carried out and those that have been carried out have not always had many participants. Some studies revealed some potential benefits, but more research is needed to confirm the results.
weight loss It is one of the main benefits associated with intermittent fasting. When you fast, you consume no calories and consuming fewer calories can cause you to lose weight. This is because your body depletes its sugar/calorie supply and starts burning fat when you go hours without eating.
Less food equals less weight. This may seem like a no-brainer, but in reality, the low-calorie approach may not work for everyone. Some studies have shown that intermittent fasting had little to no impact on long-term weight loss.
Weight loss aside, when it comes to overall health, intermittent fasting may have benefits for some people with certain health conditions.
- Type 2 diabetes: Intermittent fasting has been linked to better blood sugar levelsincreased insulin sensitivity, weight loss and a reduction in the medications necessary to control the disease.
- Overweight and obesity:Studies show that intermittent fasting has helped people living with overweight and obesity lose weight, although researchers noted that more study needs to be done on the connection.
- Hypertension: Intermittent fasting can help prevent hypertension. in one studyAlternate-day fasting helped participants reduce blood pressure and heart rate.
Disadvantages of intermittent fasting
Have you ever felt really hungry if you skipped the snack or smoothie for breakfast? (Asking for a friend). That could happen during intermittent fasting. Going without food for a long period of time can be mentally and physically exhausting and can lead to hangover (hungry rage).
It’s worth taking inventory of how hungry you feel when you don’t eat before considering intermittent fasting.
Other side effects may include:
- Mood swings
- Dizziness
- Fatigue
- Headache attacks
- low blood sugar
- Constipation
- Sleeping problems
Who shouldn’t try intermittent fasting?
Hanger tendencies aside, intermittent fasting can be dangerous for some people.
You should avoid intermittent fasting if you are pregnant or breastfeeding because reducing calories can lead to a nutrient deficiency. It is also not recommended for older people or people with certain health conditions. These include:
- type 1 diabetes
- Osteoporosis
- Disordered eating
- A weakened immune system
- Reactive hypoglycemia
Intermittent fasting and cardiovascular risk
Like all eating plans, intermittent fasting has risks and side effects, and this method may not be for everyone. As mentioned above, a 2024 study found that people who limited their eating to an eight-hour period had a 91% higher risk of cardiovascular death compared to people who ate between 12 and 16 hours a day.
However, a 2024 review Of 23 studies found that intermittent fasting could help reduce levels of total and bad cholesterol (LDL) and triglycerides and reduce fatty tissue in the bodies of people living with overweight and obesity, all of which can help reduce the risk of cardiovascular disease.
So, that’s clear as mud, right? That’s why it’s important to talk to your healthcare provider about your personal risk factors and medical history before starting any new eating plan.
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