Is Intermittent Fasting for You?

What do Jennifer Aniston, Halle Berry, and Kourtney Kardashian have in common besides stardom? They’re all fans of intermittent fasting, known as IF. That word “fasting” may sound scary, but IF is safe and effective when done properly, according to current research. In fact, some people—celebrities and otherwise—swear by it as an effective way to boost to their “best self.” If you try it, you may wind up being one of them.

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In the world of looking and feeling better, intermittent fasting is an established practice. Like so many good things, IF is based on timing and nourishing your body on a schedule—a simple pattern of eating cycles between periods of fasting and eating. It doesn’t specify which foods you should eat, but rather when you should eat them. And IF is quickly becoming a popular go-to in the world of health and fitness. But it does require a measure of discipline.

Many people use intermittent fasting as a way to lose weight, improve their health, and simplify their lifestyle, which is not surprising since IF has been around for a long time. Scientific evidence shows that the circadian rhythm fasting approach, where meals are restricted to 8-10 daytime hours, provides noticeable health benefits.

How it works

Fasting is an ancient practice, often involuntary. Early humans didn’t have supermarkets, refrigerators, or food available year-round, so they often struggled to find sustenance. As recently as 1950, people snacked far less and had fewer opportunities to eat. Overstocked convenience stores and 24-hour fast-food drive-throughs were still in the future.

Since then, the concept of fasting has been modernized to help people realize a different set of needs including, most commonly, weight loss. Fewer meals inside fewer waking hours means fewer calories. Lower insulin and an increase in fat-burning hormones that speed up our metabolism also may occur. One study, conducted by researchers at the University of Illinois in Chicago, found that IF can cause a three to eight percent weight loss over three to 24 weeks, including a four to seven percent loss in harmful belly fat. Additional studies show that intermittent fasting causes less muscle loss compared to other common forms of calorie restriction.

And the benefits don’t stop there. Ongoing research reveals an impact on repairing cells and helping our genes stave off disease. IF also can help to reduce inflammation, bad cholesterol, blood triglycerides and other risk factors for heart disease, type 2 diabetes, and even some cancers. An increase in brain hormones can protect against the onset of Alzheimer’s disease as well.

IF as a lifestyle

You have lots of options to start your IF program, depending on your needs, comfort level, and lifestyle. The “16/8” method has you skip breakfast and restrict your daily eating period to eight hours, like 1-9 p.m. “Eat-Stop-Eat” is a 24-hour fast once or twice a week. And the “5:2 diet” involves consuming no more than 600 calories on two non-consecutive days of the week. You can eat normally for the other five. If you want to baby step your way, just skip meals from time to time when you’re not hungry or can’t cook to see how it feels. Or limit the hours of the day when you do eat (e.g., between 7 a.m. and 3 p.m., or 10 a.m. to 6 p.m.).

Here are some tips to help you join the ranks of the Hollywood elite:

Be mindful during your eating window. Don’t binge or over-consume junk food, especially if you’re trying to lose weight. After all, IF works because it has you consume fewer calories. Nutrition experts recommend following a sensible eating regimen like the Mediterranean Diet (e.g., unrefined grains, leafy greens, healthy fats, lean proteins, etc.). And when you’re not fasting, have water and zero-calorie beverages.
Set yourself up for success. Get ahead of hunger, boredom, or anything else that threatens to derail your efforts by having a few tricks in your back pocket. Like, for example, staying hydrated, brushing your teeth when you’re hungry, sipping on lemon water to curb cravings, tracking your food and timing on an app, and making satiety a priority.
Avoid eating at night. Studies show that nighttime eating is associated with a higher risk of obesity and diabetes.
Know that IF isn’t for everybody. It’s okay if it’s too difficult to follow. In the spirit of everybody being different, find what works for you. And if you’re on the fence or have a medical condition (e.g., diabetes, blood pressure issues, a history of eating disorders, pregnancy or trying to conceive, take medications, etc.), consult your healthcare provider before you try IF or any new eating pattern.

Before you start, don’t forget to take pleasure in eating. Fitness celebrity Brooke Burke says IF is a big part of her wellness program: “I eat well, I don’t compromise on flavor, I love to cook.”

Burke knows that IF is not about deprivation, but understanding how to manage your body and your diet to create positive change. All while enjoying yummy, wholesome, and nutrient-dense foods that make you feel good.

updated January 2022

Additional Resources
Intermittent Fasting 101 — The Ultimate Beginner’s Guide
Kourtney Kardashian Shares Her Go-To Intermittent Fasting Tips
Effects of intermittent fasting on health, aging, and disease
Metabolic Effects of Intermittent Fasting