Sometimes, when life gets hectic, people skip lunch. Or breakfast.
Busy days can make it easy to unintentionally skip a meal or two. But deliberately skipping meals is also part of a growing trend: intermittent fasting.
It’s become a popular way to lose weight and improve metabolic health. But is it safe or healthy?
Eating regular, healthy meals is important. But, even with the physical discomfort of hunger, research shows that calorie restriction or intermittent fasting could provide some short-term health benefits — with some important caveats.
Fasting, generally, is going for short stretches of time without eating. Up to 12 hours, typically. Some people eat small meals during a fasting day, others forgo food altogether starting after dinner until lunch the next day.
One popular method is to follow a 16/8 schedule, which limits eating to an 8-hour window each day (for example, between 11 am and 7 pm). Another way people fast intermittently is by doing a 5:2 schedule, which is eating normally 5 days of the week and limiting calories to 500 or 600 the other two days.
At first glance, it sounds like a weight-loss gimmick or fad diet. In reality, fasting or calorie restriction can help with weight loss, lower blood pressure and cholesterol, and help regulate blood sugar.
Fasting also affects our bodies on a deeper level.
Research suggests that restricting calories or fasting for 10-12 hours gives your cells time to regenerate. This process, known as autophagy, is triggered by the fasted state and promotes the breakdown of unneeded cellular parts. It acts as a form of quality control.
However, studies also show that the effect long-term fasting has on cells may not be all positive, and could lead to a higher risk of death from cardiovascular disease or cancer, particularly for those with existing heart conditions or cancer.
There are certain people who should not attempt intermittent fasting, including:
- Pregnant people
- Anyone younger than 18
- People with a history of eating disorders
- People with type 1 diabetes who take insulin
Whether intermittent fasting is healthy for you depends on your personal health history and the medications you may be taking. Talk to your doctor before you start intermittent fasting.
A dietitian can help you develop a healthy meal plan that works for you. At Endeavor Health, we provide personalized nutrition counseling, empowering you to take control of your health and wellbeing. Learn more
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