The Health Benefits of Intermittent Fasting

What is intermittent fasting?

Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. You’re not changing what you eat—just when. The most common method is 16:8, where you fast for 16 hours and eat within an 8-hour window. Others try 5:2, where you eat normally five days a week and restrict calories on two non-consecutive days.

Why it works

When you fast, your body shifts from using glucose for fuel to burning fat. This switch can help stabilise blood sugar, reduce inflammation, and trigger cell repair processes. It's not about starving yourself—it’s about giving your system time to rest and reset.

What it helps with

Metabolic and physical benefits

- Fat loss: Fasting supports fat burning without cutting calories to extremes.

- Better digestion: The break gives your gut time to reset and reduce bloating.

- Lower inflammation: Fasting can reduce inflammatory markers in the body.

- Blood sugar balance: Especially helpful for those dealing with insulin resistance.

Mood, focus, and hormones

- Improved focus: Many people feel more clear-headed during fasting periods.

- Hormone support: Fasting helps regulate hunger hormones like ghrelin and leptin.

Best way to start

If you’re new to it, start slow. Try a 12-hour fast (7pm to 7am) and work up to 14 or 16 hours. Stay hydrated, eat whole foods, and avoid binging when your window opens. It’s not about eating less—it’s about eating smart during your eating window.

Who should skip it?

Intermittent fasting isn’t for everyone. If you’re pregnant, have a history of eating disorders, or take medication that requires food, speak to a doctor first. The same goes for those with diabetes or thyroid issues.

Final thoughts

Fasting isn’t a magic fix, but it can give your body the space it needs to reset, reduce inflammation, and improve metabolic health. The key is consistency, not perfection—and listening to what your body responds to best.

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Important information and sources

Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new wellness practice, especially if you have a medical condition. Content provided by HealthPlanSpain.

Sources:

NIH – Effects of Intermittent Fasting on Health, Aging, and Disease

Harvard Health – Intermittent Fasting Update

NIH – Time-Restricted Feeding and Metabolic Health