Is Intermittent Fasting safe? Science says yes, but not for everyone

Intermittent Fasting is becoming more and more popular, but does it work? And what are the risks?

What is Intermittent Fasting?

Intermittent Fasting is an eating plan where you switch between fasting and eating on a regular schedule. There are a number of different versions, including the 5:2, 16:8 and Fast 5, but all of them incorporate the concept of having an “eating-window”.

Focusing on WHEN instead of WHAT

When you think of dieting, you probably think about what to eat and (more importantly) what not to eat. Intermittent Fasting does not focus on that. Instead it gives you a “window” during the day, where you’re allowed to eat pretty much whatever you want. During the fast, you’re not allowed to consume calories, including calories from beverages.

How does it work?

The theory behind intermittent fasting is that it forces your body into doing a “metabolic switch.” This means that when your body has depleated its sugar stores, it will turn to the next best source of fuel and start burning fat instead.

More than fat-loss

Research has proven Intermittent Fasting to be effective in controlling weight, but it also seem to boost memory, increase heart health, improve physical performance and help type 2-diabetecs decrease levels of fasting glucose and fasting insulin.

The 16:8-plan

One of the most popular Intermittent Fasting-schedules is to have a 16 hour fasting window followed by an 8 hour window, where you are allowed to eat. For example, if you skip breakfast, eat your lunch at around 12 PM and stop eating at 8 PM, you’re fasting for 16 hours (from 8 PM to 12 PM the following day).

The 5:2-plan

Another hugely popular schedule for Intermittent Fasting is the 5:2-method. Here, you eat normally 5 days a week and then consume only 500-600 calories on the other 2 days. The limit of calories on these days means most people choose to consume all the calories during dinner with the family.

The Fast-5-plan

The Fast-5-schedule is very similar to the 16:8. The main difference is that your eating window is reduced to 5 concecutive hours instead of 8.

But is it safe?

It is generally concidered safe to do Intermittent Fasting, but according to Johns Hopkins Medicine, you should check with your doctor before trying Intermittent Fasting.

Teens, diabetics, mothers-to-be

Additionally, children and teens under the age of 18, women who are pregnant or breastfeeding, type 1-diabetics and individuals with a history of eating disordsers should refrain from trying out Intermittent Fasting.

Possible side effects

Johns Hopkins Medicine notes that Intermittent Fasting can cause different effects in different people. It is advised to contact your doctor, if you experience unusual axiety, headaches, nausea or other symptons, after you start trying Intermittent Fasting.