Intermittent Fasting: The Good & The Bad

Intermittent fasting is a popular and powerful method of eating that involves cycling between periods of eating and fasting. It has been shown to have many benefits for your weight, metabolism, inflammation, and longevity. In this blog, I’ll explain what intermittent fasting is, how it works, and why you should try it.

What is intermittent fasting and how does it work?

Intermittent fasting is not a diet, but a pattern of eating. It does not tell you what to eat, but when to eat. There are different types of intermittent fasting, such as:

  • Alternate-day fasting: You eat normally one day and either fast or eat very little (less than 500 calories) the next day.
  • 5:2 fasting: You eat normally five days a week and fast or eat very little (less than 500 calories) two days a week.
  • Time-restricted feeding: You eat only within a certain window of time each day, such as 8 hours, and fast for the rest of the day.

The idea behind intermittent fasting is to give your body a break from constant digestion and allow it to use stored fat as fuel. When you fast, your insulin levels drop, your growth hormone levels increase, and your cells undergo a process called autophagy, which means “self-eating”. Autophagy is a way of cleaning out damaged or old cells and recycling their components for new ones. This can improve your cellular health and function, and prevent diseases such as cancer, Alzheimer’s, and diabetes1.

What are the pros and cons of intermittent fasting?

Intermittent fasting has many pros, such as:

Intermittent fasting also has some cons, such as:

  • Side effects: Intermittent fasting can cause some unpleasant side effects, especially in the beginning, such as hunger, fatigue, insomnia, nausea, and headaches. These side effects usually go away after a few weeks, as your body adapts to the new eating pattern .
  • Physical activity: Intermittent fasting may affect your physical activity and performance, depending on the type and timing of your fasting. Some people may feel more energetic and motivated to exercise, while others may feel weak and tired. It is important to listen to your body and adjust your exercise routine accordingly .
  • Nutrition: Intermittent fasting does not provide any guidance on what to eat, only when to eat. This means that you still need to pay attention to your nutrition and make sure you get enough calories, protein, vitamins, minerals, and other nutrients. If you eat too little or too much, or choose unhealthy foods, you may not get the benefits of intermittent fasting or even harm your health .


Intermittent fasting is a simple and effective way to improve your health, but it is not for everyone. It has many benefits, but also some drawbacks. The best way to use it is to find a type and schedule that suits your lifestyle, goals, and preferences. You should also consult your doctor before starting intermittent fasting, especially if you have any medical conditions or take any medications. Remember, intermittent fasting is not a magic bullet, but a tool that can help you achieve a balanced and healthy diet.

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