{"id":48010,"date":"2022-01-18T09:30:52","date_gmt":"2022-01-18T14:30:52","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=48010"},"modified":"2025-01-06T13:14:15","modified_gmt":"2025-01-06T18:14:15","slug":"is-intermittent-fasting-safe","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/is-intermittent-fasting-safe\/","title":{"rendered":"Is intermittent fasting safe?"},"content":{"rendered":"

Intermittent fasting is all the rage these days, and it makes sense. It\u2019s an eating plan that doesn\u2019t restrict <\/span>what<\/span><\/i> you eat, just <\/span>when<\/span><\/i> you eat. Many people find it freeing to be on a diet where they are still able to eat their favorite foods and don\u2019t have to constantly count calories. Intermittent fasting involves switching between periods of eating and not eating on a regular schedule. There are two<\/span> different ways to practice intermittent fasting<\/span>: alternate-day fasting and time-restricted feeding<\/span>. During the periods that you eat, you can eat however much you want, though you should ensure that you are getting complete nutrition by eating a balanced, healthy diet and prioritizing proper hydration.<\/span><\/p>\n

However, many wonder: Is intermittent fasting safe? After all, there may be long periods of time when you aren\u2019t taking in calories, and it\u2019s understandable to be uncertain if that\u2019s dangerous\u2014especially if you have underlying health conditions or other risk factors. Here, learn how to decide whether intermittent fasting is a good choice for you.<\/span><\/p>\n

Is intermittent fasting safe?<\/span><\/h2>\n

The consensus among health professionals is that intermittent fasting is safe for most people. It\u2019s proven that intermittent fasting works, at least in the short term. Numerous<\/span> studies<\/span> have shown that intermittent fasting is effective at helping people lose weight. The health <\/span>benefits of intermittent fasting<\/span> include reducing cholesterol, preventing obesity, lowering blood pressure, and even improving memory. <\/span>The mechanisms by which intermittent fasting affect health are not completely understood, but may include improved insulin sensitivity and anti-inflammatory effects.\u00a0<\/span><\/p>\n

However, there are certain considerations\u2014fasting duration, potential side effects, and what to eat when you\u2019re not fasting. Like any new eating plan, you should check with your healthcare provider before getting started.<\/span><\/p>\n

Duration<\/span><\/h3>\n

The most popular fasting plans are the daily approach (where you eat during an eight-hour window and fast for 16) and the 5:2 method, which involves eating normally for five days of the week, and fasting for the remaining two. Though some plans suggest fasting for longer periods such as 48 or 72 hours, most experts do not recommend it. Because of the risks of side effects of intermittent fasting like reduced energy and fluid intake, <\/span>Kristin Gillespie, MS, RD, an advisor for <\/span>exercisewithstyle.com<\/span><\/a>, doesn\u2019t recommend fasts lasting more than 24 hours. The risks of extended fasts (more than 24 hours) increase while the benefits do not.\u00a0 Extended fasts can actually put your body into starvation mode, which causes the body to store more fat instead of burning it.<\/span><\/p>\n

Additionally, most of the research about intermittent fasting looks at short-term safety and benefits and doesn\u2019t take into account what can happen if you practice fasting for months or years. \u201cUntil more research is available, I would recommend intermittent fasting for short-term periods of up to two months,\u201d Gillespie says.<\/span><\/p>\n

Side effects<\/span><\/h3>\n

When you begin intermittent fasting, it may result in some unwanted<\/span> side effects<\/span><\/a>. \u201cSome people experience headaches, irritability, low energy, and <\/span>low blood sugar<\/span><\/a>,\u201d says Melissa Mitri, MS, a registered dietician for <\/span>Wellness Verge<\/span><\/a>. Some are also emotionally daunted by the prospect of not eating.<\/span><\/p>\n

Nutrition<\/span><\/h3>\n

In many ways, intermittent fasting is easier than fad diets, like <\/span>keto<\/span><\/a>, that restrict foods or programs like Weight Watchers that rely on tracking calorie intake and calorie restriction. With IF, there are no specific rules about what to eat or to avoid. However, you shouldn\u2019t just \u201ceat whatever you want\u201d during the window of time that you are consuming food, explains <\/span>Juliana Tamayo<\/span><\/a>, MS, a licensed nutritionist and editor at fitnessclone.com. Rather, you should make sure that you eat healthy foods, like whole grains, lean proteins, and lots of produce.<\/span><\/p>\n

\u201cThe important part of intermittent fasting is to have healthy, nutrient-dense meals during eating hours,\u201d Tamayo advises. \u201cOtherwise, malnutrition might occur, whether it is at the macro or micronutrient level.\u201d In other words, just because you skip breakfast doesn\u2019t mean you should have french fries for lunch.<\/span><\/p>\n

RELATED: <\/b>The best diets for 15 common health conditions<\/b><\/a><\/p>\n

Pros and cons of intermittent fasting<\/span><\/h3>\n

When you\u2019re starting a new eating pattern, educate yourself about the benefits and risks, so that you are well informed.. Here are some of the pros and cons to consider when it comes to intermittent fasting.<\/span><\/p>\n

Pros<\/span><\/h4>\n