Is intermittent fasting good for you? Pros and cons
- Fysiobasen
- Sep 18
- 3 min read
Intermittent fasting (IF) has grown increasingly popular as a method for weight loss and health improvement. This dietary approach alternates between periods of eating and fasting and has attracted attention for its potential health benefits. But is it really good for you? This article explains what intermittent fasting is, its potential benefits and drawbacks, and whether it is a method suitable for everyone
What is intermittent fasting?
Intermittent fasting is an eating pattern where you alternate between fasting and eating periods. The most common form is the 16:8 method, where you fast for 16 hours and eat within an 8-hour window. Another popular approach is the 5:2 method, in which you eat normally for five days a week and restrict calories significantly on the other two days.
Effect: Intermittent fasting focuses on when you eat rather than what you eat and may promote weight loss and health benefits.
Benefits of intermittent fasting
1. Weight loss and fat burning
One of the main benefits of intermittent fasting is weight loss. Fasting lowers insulin levels, making it easier for the body to burn fat. Restricting eating windows may also reduce calorie intake simply by limiting the number of hours available to eat.
Effect: Intermittent fasting may support weight loss by reducing calorie intake and enhancing fat metabolism.
2. Improved insulin sensitivity
Research indicates that intermittent fasting can improve insulin sensitivity, reducing the risk of type 2 diabetes. Lower insulin levels during fasting make the body more efficient at using the insulin it produces.
Effect: Periodic fasting may lower insulin levels and improve the body’s response, aiding blood sugar control.
3. Enhanced brain health
Intermittent fasting may positively affect the brain. Studies suggest that fasting stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for learning, memory, and brain function. Fasting may also reduce brain inflammation, which is linked to neurodegenerative diseases such as Alzheimer’s.
Effect: Intermittent fasting may boost brain health by increasing BDNF and reducing inflammation.
4. Cellular health and renewal
During fasting, the body activates autophagy—a process in which cells “clean” themselves by breaking down and removing damaged components. This supports cell health and may reduce the risk of certain diseases.
Effect: Intermittent fasting promotes cellular renewal and improved health through autophagy.
Drawbacks of intermittent fasting
1. Difficult to maintain
While many people feel good practicing intermittent fasting, it can be challenging to sustain long term. Some struggle with eating within restricted windows, which may lead to overeating during allowed periods.
Effect: Intermittent fasting may be hard to follow consistently, especially if it triggers overeating or discomfort.
2. Potential low energy levels
Some experience lower energy during fasting, particularly in the beginning. This can make physical activity or daily tasks more difficult until the body adapts.
Effect: Low energy levels may occur early on, impacting activity and exercise.
3. Risk of disordered eating
For individuals with a history of eating disorders, intermittent fasting may reinforce unhealthy relationships with food. Restricting eating windows may lead to binge eating or avoidance of nutrient-dense foods.
Effect: Intermittent fasting may worsen eating disorder tendencies in vulnerable individuals.
4. Not suitable for everyone
Intermittent fasting may not be safe for everyone. Pregnant or breastfeeding women, individuals with diabetes, or those with specific medical conditions should seek medical advice before starting this dietary pattern.
Effect: Intermittent fasting is not recommended without medical supervision for people with certain health conditions.
Is intermittent fasting good for you?
For many, intermittent fasting can be an effective approach to weight management and health improvement, but it is not a universal solution. If you decide to try intermittent fasting, pay attention to how your body responds and adjust accordingly. As with any dietary approach, it is important to maintain a balanced diet and ensure sufficient nutrient intake.
References
Cienfuegos, S., Ezpeleta, M., Gabel, K., Kalam, F., Lin, S., Cienfuegos, S. S., ... & Varady, K. A. (2020). Effects of 4- and 6-hour time restricted feeding on weight and cardiometabolic health: A randomized controlled trial in adults with obesity. Cell Metab, 32(3), 366–378.e3. https://doi.org/10.1016/j.cmet.2020.06.018
Harris, L., Hamilton, S., Azevedo, L. B., Olajide, J., De Brún, C., Waller, G., ... & Hankey, C. (2020). Intermittent fasting interventions for treatment of overweight and obesity in adults: A systematic review and meta-analysis. JBI Evid Synth, 18(7), 1188–1219. https://doi.org/10.11124/JBISRIR-D-19-00242
Kim, K. H., & Lee, M. S. (2023). The beneficial and adverse effects of autophagic response to intermittent fasting. Cells, 12(1), 94. https://doi.org/10.3390/cells12010094
Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2021). Intermittent metabolic switching, neuroplasticity and brain health. Nat Rev Neurosci, 22(2), 81–95. https://doi.org/10.1038/s41583-020-00457-7
Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab, 27(6), 1212–1221.e3. https://doi.org/10.1016/j.cmet.2018.04.010
