Intermittent Fasting 101 - The Ultimate Beginner's Guide

5/6/24, 12:19 AM Intermittent Fasting 101 — The Ultimate Beginner's Guide
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NUTRITION u Evidence Based
Intermittent Fasting 101 — The Ultimate

Beginner’s Guide
Medically reviewed by Amy Richter, RD, Nutrition — By Kris Gunnars, BSc —
Updated on May 3, 2024
What is it? Methods Effects Weight loss Benefits

Who should avoid it Safety FAQs Getting started Takeaway
Some research suggests intermittent fasting can help

with weight loss and benefit brain and heart health.
However, if you decide to try it, it’s important to choose
the right option for you and do it safely.
Photography by Aya Brackett
Intermittent fasting (IF) is currently one of the world’s most popular health
and fitness trends. Some people claim it’s helped them lose weight,
improve their health, and simplify their lifestyles.
https://www.healthline.com/nutrition/intermittent-fasting-guide 1/14
There is also some research that has linked IF to better cognitive function,
heart health, and digestion.
Read on to learn more about intermittent fasting and how to do it safely.

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What is intermittent fasting (IF)?

Intermittent fasting (IF) is an eating pattern that cycles between periods of
fasting and eating. It’s currently very popular in the health and fitness
community.
IF doesn’t specify which foods you should eat but rather when you should
eat them. This means it’s not really a diet — it’s more accurately described
as an eating pattern.
Common IF methods involve fasting for 16 hours and having an 8-hour

eating window. Some people do 24-hour fasts twice per week.
Fasting has been a practice throughout human evolution. As a result,

humans evolved to be able to function without food for extended periods
of time.
People also commonly fast for religious or spiritual reasons, including in

Islam, Christianity, Judaism, and Buddhism.
Intermittent fasting methods
You can practice IF in several different ways, though they all involve
splitting the day or week into eating and fasting periods.
During the fasting periods, you won’t eat anything. You can usually drink
calorie-free beverages like water, herbal tea, and black coffee.
These are the most popular methods:
The 16/8 method: Also called the Leangains protocol, this involves
an 8-hour eating period and a 16-hour fasting period. Some people
do this by skipping breakfast, but you can also do the reverse and
skip dinner or eat early.
Eat-stop-eat: This involves fasting for 24 hours once or twice per
week. Because this is a slightly more advanced version of fasting,
you should only try this if you’re pretty comfortable with the practice.
The 5:2 diet: With this method, you consume only 500–600 calories
on two nonconsecutive days of the week but eat as usual the other
5 days.
For many people, reducing their eating period also reduces the number of
calories they eat on a daily basis. Over time, this can contribute to weight
loss.
How it affects your cells and hormones

When you fast, several things happen in your body on the cellular and
molecular level.
First, human growth hormone (HGH) levels go up and insulin levels go

down. Your body’s cells also change the expression of genes and initiate
important cellular repair processes.
Here are some changes that occur in your body when you fast:
HGH: Your levels of HGH increase . This can help with both fat loss
and muscle growth.
Insulin: When you fast, insulin sensitivity improves and levels of

insulin decrease . Lower insulin levels make stored body fat more
accessible.
Cellular repair: When fasted, your cells initiate  cellular repair

processes. This includes autophagy, which means cells digest and
remove old and dysfunctional proteins that build up inside them.
Gene expression: Fasting can cause  changes in the function of

genes related to longevity and disease prevention.
A very powerful weight loss tool
Weight loss is the most common reason that people try IF. By reducing
the amount of time you can eat, you’ll likely consume fewer calories
without realizing it.
Additionally, IF can affect hormone levels and aid in weight loss.
In addition to lowering insulin and increasing HGH levels, IF increases the

release of the fat-burning hormone norepinephrine (noradrenaline).
Because of these changes, short-term fasting may temporarily increase 
your metabolic rate.
According to research, IF can be a powerful weight loss tool when done

safely. A 2020 systematic review of studies on people with overweight
and obesity showed rates of weight loss ranging from 0.8% to 13%  of
participants’ starting weights. However, most of these studies were small
and done over a short period of time.
Keep in mind that the main reason IF helps with weight loss is that it
makes it easier to eat fewer calories overall. If you eat massive amounts
during your eating periods, you may not lose any weight at all.
Health benefits
Studies have found that IF may have benefits for weight management and
overall health. However, keep in mind that much of the existing research
includes, small, short-term studies. This means researchers need more
information to understand how IF can help with sustainable, healthy
weight loss.
Here are the main health benefits of intermittent fasting:
Weight loss: IF can help you lose weight and body fat without
having to consciously restrict calories.
Insulin resistance: IF can reduce  insulin resistance, which happens
when your body doesn’t respond properly to insulin, increasing your
blood sugar levels. Managing your blood sugar can protect you
against type 2 diabetes.
Inflammation: Some studies show reductions  in markers of

inflammation, a key driver of many chronic diseases.
Brain health: Studies in rats have shown that fasting increases  the
brain hormone BDNF and may aid the growth of new nerve cells.
Keep in mind that research is still in its early stages. Many of the studies
were small or short-term or conducted in animals. Many questions have
yet to be answered in higher quality human studies.
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Who should be careful or avoid it?

Fasting is certainly not for everyone. If you’re underweight or have a
history of eating disorders, you should not fast without speaking with your
doctor first.
Should females fast?
Some evidence shows that IF may not be as beneficial for females.
There are a number of anecdotal reports of females whose menstrual

period stopped when they started doing IF and went back to usual when
they resumed their previous eating pattern. This is likely because fasting
can disrupt female hormones, affecting menstruation and overall health.
However, IF may be a useful tool for some people. Research has shown 
that it can help treat hyperandrogenism in people with polycystic ovarian
syndrome (PCOS), which could potentially affect their ovulation and
fertility.
According to a 2023 research review, studies have shown that, for

females who are an average weight, IF could harm reproductive health
and performance if it causes insufficient calorie intake , especially in
athletes.
Experts suggest that females take care with IF. Overall, the research is
very limited, and there is a lack of long-term data. More research is
needed before we can really understand the implications.
Females should follow separate guidelines, like easing into the practice
and stopping immediately if they have any concerns like missing periods.
If you are considering IF, it’s best to talk with a doctor or dietitian to
determine whether it is right for you.
Safety and side effects

Hunger is the main side effect of IF. You may also feel weak, and your
brain may not perform as well as you’re used to. This might only be
temporary, as it can take some time for your body to adapt to the new
meal schedule.
If you have a medical condition, you should speak with your doctor before
trying IF.
This is particularly important if you:
have diabetes
have problems with blood sugar regulation
have low blood pressure
take medications
are underweight
have a history of eating disorders
are trying to conceive
have a history of amenorrhea
are pregnant or nursing
Frequently asked questions

Here are answers to the most common questions about intermittent
fasting.
Can I drink liquids during the fast?
Yes. Water, coffee, tea and other calorie-free beverages are fine. Coffee
can be particularly beneficial  during a fast as it can suppress appetite.
Isn’t it unhealthy to skip breakfast?
No, skipping breakfast won’t harm your health. If you make sure to eat
healthy food for the rest of the day then the practice is perfectly healthy.
Can I take supplements while fasting?
Yes. However, keep in mind that some supplements, like fat-soluble

vitamins, may work better when taken with meals containing a fat source.
Many supplements can also cause an upset stomach when you take them
without food.
Can I work out while fasted?
Yes, fasted workouts are fine. Expect to feel a bit more tired and weaker
than usual, so take it easy and listen to your body.
Will fasting cause muscle loss?
All weight loss methods can cause muscle loss. Aim to eat plenty of
protein  and engage in strengthening exercises like lifting weights.
Getting started with intermittent fasting

Chances are that you’ve already done many intermittent fasts in your life.
If you’ve ever eaten dinner, then slept late and not eaten until lunch the
next day, you’ve already fasted for over 16 hours. Some people intuitively
eat this way because they simply don’t feel hungry in the morning.
Many people consider the 16/8 method the simplest and most sustainable
form of IF — you might want to try this practice first.
If you find it easy and feel good during the fast, then maybe try moving on
to more advanced fasting methods. Another approach is to fast whenever
it’s convenient. Simply skip meals from time to time when you’re not
hungry or don’t have time to cook.
There is no need to follow a structured IF plan to derive at least some of

the benefits. Experiment with the different approaches and find
something that you enjoy and fits your schedule.
The bottom line

IF is not something that anyone needs to do. It’s simply one of many
lifestyle strategies that can improve your health. Eating nutrient-dense
food, exercising, and getting enough sleep are still the most important
factors to focus on.
At the end of the day, there is no one-size-fits-all solution when it comes

to nutrition. The best diet for you is the one you can stick to in the long
run.
If you feel good when fasting and find it to be a sustainable way of eating,
it can be a very powerful tool to lose weight and improve your health.
Read the article in Spanish
Last medically reviewed on May 3, 2024
How we reviewed this article:

SOURCES HISTORY
Our experts continually monitor the health and wellness space, and we
update our articles when new information becomes available.
Current Version
May 3, 2024
Written By
Kris Gunnars
Edited By
Katie Yockey
Medically Reviewed By
Amy Richter, MS, RD
Copy Edited By
Chris Doka
Nov 20, 2023
Written By
Kris Gunnars
Edited By
John Bassham
Medically Reviewed By
Amy Richter, MS, RD
Copy Edited By
Copy Editors
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5/6/24, 12:19 AM Intermittent Fasting 101 — The Ultimate Beginner's Guide

NUTRITION u Evidence Based

Intermittent Fasting 101 — The Ultimate

What is it? Methods Effects Weight loss Benefits

Some research suggests intermittent fasting can help

Photography by Aya Brackett

Read on to learn more about intermittent fasting and how to do it safely.

What is intermittent fasting (IF)?

Common IF methods involve fasting for 16 hours and having an 8-hour

Fasting has been a practice throughout human evolution. As a result,

People also commonly fast for religious or spiritual reasons, including in

Intermittent fasting methods

These are the most popular methods:

How it affects your cells and hormones

First, human growth hormone (HGH) levels go up and insulin levels go

Insulin: When you fast, insulin sensitivity improves and levels of

Cellular repair: When fasted, your cells initiate  cellular repair

Gene expression: Fasting can cause  changes in the function of

A very powerful weight loss tool

Additionally, IF can affect hormone levels and aid in weight loss.

In addition to lowering insulin and increasing HGH levels, IF increases the

According to research, IF can be a powerful weight loss tool when done

Here are the main health benefits of intermittent fasting:

Inflammation: Some studies show reductions  in markers of

Who should be careful or avoid it?

Should females fast?

Some evidence shows that IF may not be as beneficial for females.

There are a number of anecdotal reports of females whose menstrual

According to a 2023 research review, studies have shown that, for

Safety and side effects

This is particularly important if you:

have problems with blood sugar regulation

have low blood pressure

have a history of eating disorders

are trying to conceive

have a history of amenorrhea

are pregnant or nursing

Frequently asked questions

Can I drink liquids during the fast?

Isn’t it unhealthy to skip breakfast?

Can I take supplements while fasting?

Yes. However, keep in mind that some supplements, like fat-soluble

Can I work out while fasted?

Will fasting cause muscle loss?

Getting started with intermittent fasting

There is no need to follow a structured IF plan to derive at least some of

The bottom line

At the end of the day, there is no one-size-fits-all solution when it comes

Read the article in Spanish

Last medically reviewed on May 3, 2024

How we reviewed this article:

Nov 20, 2023

VIEW ALL HISTORY 

Share this article

A Dietitian’s Picks of the 13 Best Weight Loss

With so many weight loss programs on the market, it can be challenging

Does Intermittent Fasting Work for Weight

9 Potential Intermittent Fasting Side Effects

Pros and Cons of 5 Intermittent Fasting