There is no shortage of information available to the public regarding various forms of intermittent fasting and the health benefits of such practices. In contrast, there is a shortage of evidence-based support for Intermittent fasting that can be used to generate recommendations for people. Intermittent fasting has become trendy in recent years and is controversially presented as a possible therapeutic adjunct.

Several lines of evidence have shown the health benefits of intermittent fasting. Also, it is a new and effective approach for controlling weight. Intermittent Fasting is thought to influence metabolic regulation via effects on circadian biology, gut nature, and modifiable lifestyle behaviors, such as sleep. It has favorable metabolic effects by intermittently inducing fat metabolism leading to weight loss and improving dyslipidemia and blood pressure.

Intermittent fasting has demonstrated beneficial outcomes for body weight, fat mass, harmful cholesterol, triglycerides, plasma glucose, and insulin. It has beneficial effects on abdominal fat in people with obesity and type 2 diabetes as well as an improvement in the control of blood glucose. So, we aim to give you evidence-based information about intermittent fasting, its benefits, and methods to use it to be healthy and lose weight.

Who is best suited to do Intermittent fasting and who should not or include


  • People who want to lose their weight
  • People who want to be healthy


  • Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes.
  • People who take medications for blood pressure or heart disease also may be more prone to electrolyte abnormalities from fasting.
  • People with eating disorders


  • Modified fasting regimens: Allows consumption of 20–25% of energy needs on scheduled fasting days; the basis for the popular 5:2 diet, which involves severe energy restriction for 2 non-consecutive days per week and ad libitum eating for the other 5 days
  • Time-restricted feeding: Allows ad libitum energy intake within specific time frames, inducing regular, extended fasting intervals; Food is consumed over a 6-h period and fasting for 14-18 hour. 

The most recommended methods of Intermittent Fasting for weight loss

A pattern of eating that reduces nighttime eating and prolongs nightly fasting intervals resulting in improvements in human health. It consists of different timing schedules for food avoidance, including alternate-day fasting, full-day fasting patterns, and time-restricted feeding (where the day’s food is consumed over a 6-hour period, allowing for 18 hours of fasting). Modified alternate-day fasting for 1 to 2 months, is associated with a moderate reduction in fat mass in adults with overweight, obesity, or non-alcoholic fatty liver disease compared with regular diet.

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With a Bachelor of Science in Nutrition and Food Science, Rachel has over 15 years’ experience helping people address their health through nutrition.