Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that focus on what to eat, IF emphasizes when to eat. Common methods include the 16/8 method (16 hours of fasting with an 8-hour eating window), the 5:2 method (eating normally for 5 days and reducing calorie intake for 2 days), and alternate-day fasting.
Research suggests that intermittent fasting can support weight loss, improve insulin sensitivity, and reduce inflammation. During fasting, the body shifts from using glucose for energy to burning stored fat, which may help reduce body fat and improve metabolic health. IF may also support brain health and longevity by enhancing cellular repair processes and reducing oxidative stress.
However, intermittent fasting is not suitable for everyone. People with diabetes, eating disorders, or certain medical conditions should consult a healthcare provider before starting. It’s also important to maintain a balanced diet during eating windows—focusing on whole, nutrient-rich foods rather than overeating processed or high-calorie meals.
When done correctly, intermittent fasting can be a flexible and sustainable approach to improving health. However, long-term success depends on consistency, proper nutrifitness, and listening to your body’s needs.