5 Pros and Cons of Intermittent fasting methods compared

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Intermittent fasting methods compared: Intermittent fasting for weight loss has been one of the most well-liked health developments of the previous decade. It entails solely eating inside a particular time window and fasting for the remaining. However, it is probably not proper for everybody.

Some people swear by intermittent fasting, discovering that it helps handle their urge for food and weight and assist their health.

Others could not discover this diet a great match, both for medical causes or as a result of it doesn’t match their image of a nutritious and sustainable diet.

This article takes a more in-depth take a look at some of the most well-liked methods to do intermittent fasting, in addition to just a few professionals and cons. The data could allow you to resolve if intermittent fasting is one thing you need to strive in your health and happiness.


Intermittent fasting is usually thought of protected. However, it’s best to make use of warning when starting or following the eating routine.

Restricting your calorie intake for an prolonged interval of time may very well be harmful for:

  • children and adolescents
  • people who’re pregnant or breastfeeding
  • people who’ve diabetes
  • people taking sure medicines
  • people with a historical past of eating problems

Before embarking on intermittent fasting or making some other drastic modifications to your diet, seek the advice of a trusted healthcare skilled that will help you get began safely.

What is intermittent fasting? (Intermittent fasting methods compared)

Intermittent fasting is an eating sample throughout which you chorus from consuming any calories for an prolonged interval of time. Usually, this era lasts between 12 and 40 hours (1Trusted Source).

Water, coffee, and different calorie-free drinks are allowed throughout the quick, but no strong foods or calorie-containing drinks are permitted.

For instance, in the event you end dinner at 7 p.m. Monday and don’t eat once more till 7 p.m. Tuesday, you’ve accomplished a 24-hour quick. Some people select to quick from breakfast to breakfast or lunch to lunch. But which era body works greatest is determined by the person.

A full 24-hour quick each different day can appear excessive and could also be difficult for a lot of people to take care of, so it’s often not beneficial for novices. However, you don’t should go all-in instantly, and many intermittent fasting routines begin with shorter fasting durations.

Here are 5 of the most well-liked eating patterns for including intermittent fasting to your diet:

  • Time-restricted eating. Involves fasting daily for 12 hours or longer and eating in the remaining hours. A well-liked instance is the 16/8 method. It encompasses a each day 16-hour quick and an 8-hour eating window whereby you’ll be able to match in 2, 3, or extra meals.
  • The 5:2 diet. The 5:2 diet entails eating as you usually do 5 days of the week and limiting your calorie intake to 500–600 on the remaining 2 days.
  • Eat Stop Eat. Eat Stop Eat entails a 24-hour quick a couple of times per week.
  • Alternate-day fasting. With alternate-day fasting, the aim is to quick each different day.
  • The Warrior Diet. The Warrior Diet was among the many first well-liked diets to include a kind of intermittent fasting. It entails eating small quantities of raw fruits and vegetables throughout the day and eating one large meal at night time.


Intermittent fasting is a dietary routine that often alternates between durations of eating and fasting. There are many alternative strategies of doing so, with many requiring you to quick for 12–40 hours at a time.

3 professionals of intermittent fasting

Researchers have already linked quite a few health advantages with intermittent fasting and proceed to look at them.

Plus, for some people, intermittent fasting suits properly into their mannequin of a healthy and sustainable long-term diet.

If you’re questioning if intermittent fasting may very well be best for you, listed here are just a few advantages that may pique your curiosity.

1. Might assist weight loss and improve metabolic health

Two fundamental explanation why people strive intermittent fasting are to handle their weight and metabolic health. Metabolic health is a marker of how properly the body processes, or metabolizes, energy. It’s typically measured by blood pressure, blood sugar, and blood fats levels (2Trusted Source3Trusted Source4Trusted Source5Trusted Source).

Fasting or abstaining from meals can create a calorie deficit, that means that your body has fewer calories than it wants to take care of its present weight. That’s why diets that depend on calorie restriction, like fasting, are the hallmark of most weight loss diets.

Research reveals that some types of intermittent fasting might be as efficient for weight loss — although not essentially simpler — as different diets that also depend on limiting your each day calorie intake (6Trusted Source7Trusted Source8Trusted Source9Trusted Source).

Time-restricted eating routines just like the 16/8 technique are one kind of intermittent fasting that has been linked instantly with weight loss. Alternate-day fasting and the 5:2 diet could also be efficient (10Trusted Source11Trusted Source12Trusted Source13Trusted Source).

Besides naturally eliminating your calorie intake throughout the fasting interval, intermittent fasting could assist weight loss by regulating your urge for food to increase emotions of fullness whereas suppressing emotions of starvation (14Trusted Source15Trusted Source16Trusted Source).

The eating sample has also been linked with different enhancements in health, such as:

2. Can be a sustainable lifestyle change

Intermittent fasting would possibly sound complicated and intimidating, but it may be easy at times. In reality, you would possibly even discover that fasting helps simplify your day since it’s worthwhile to plan fewer meals.

What’s extra, it doesn’t sometimes require calorie counting, watching your macros, eating sure foods that you just may not be used to eating, or eliminating sure foods that you just in any other case get pleasure from.

For instance, having an early dinner adopted by a late breakfast the following day is one method to quick intermittently. If you end your final meal at 8 p.m. and don’t eat till midday the following day, you’ve technically fasted for 16 hours.

For people who get hungry in the morning and prefer to eat breakfast, or for many who can’t eat till later in the night resulting from work schedules and different obligations, this technique could also be hard to get used to.

However, different people instinctively eat this fashion already. They could also be extra liable to making an attempt out an intermittent fasting eating sample.

3. Works properly with a nutritious, whole foods diet

Because intermittent fasting is targeted extra on when somewhat than what you eat, it’s typically easy to implement in conjunction along with your present diet.

You received’t essentially want to purchase any particular foods or diverge much from what you sometimes eat.

If you’re already content material with the state of your present diet but in search of different methods to proceed boosting your general health, fasting is perhaps one thing you need to discover.

For instance, intermittent fasting would possibly work significantly properly for somebody who desires to pair it with a resistance coaching program and a high protein diet ((*5*)).

Still, this isn’t meant to indicate that what you eat doesn’t matter. There’s little question that you just’ll reap probably the most advantages from intermittent fasting by eating a variety of nutritious foods and limiting ultra-processed foods throughout your eating window.


Intermittent fasting is usually used to handle weight and metabolic health. The eating routine would possibly assist lower blood pressure, blood sugar, and blood fats levels. For some people, it also works as half of a healthy long-term diet sample.

3 cons of intermittent fasting

Intermittent fasting is one method to regulate your calorie intake and work towards improving your metabolic health.

Though the eating sample can definitely be half of a healthy diet, it’ll seemingly take some adjusting to in the start. Plus, simply put, intermittent fasting isn’t proper for everybody.

Here are just a few downsides you could possibly encounter when first making an attempt intermittent fasting.

1. Might go towards your instinct

Intermittent fasting requires self-discipline, restraint, and planning forward.

For some people, utilizing these ways to maintain your calorie intake inside a chosen time-frame is not any problem, but for others, it’d really feel unnatural at first. This could also be very true in the event you’re used to relying in your intuition to resolve when to eat.

Further, in the event you desire to not comply with a strict schedule, you would possibly discover intermittent fasting irritating.

What’s extra, in case your schedule tends to range from daily as a result of of work, household, or different obligations, maintaining your calorie intake to a chosen time-frame may very well be difficult.

2. You’ll seemingly really feel hungry

Even an 8- or 12-hour quick would possibly really feel like a very long time if you’re not used to fasting.

You could go to bed hungry a number of times per week. That could naturally really feel disagreeable and unsustainable in the long run (26Trusted Source).

Plus, at times, it is perhaps essential to override your pure starvation and fullness cues in order to not break your quick sooner than planned.

This doesn’t imply that fasting isn’t a schedule you will get used to. Once you’ve adjusted to intermittent fasting, you would possibly even discover it makes you’re feeling much less hungry (14Trusted Source15Trusted Source).

Many people alter to the routine, and some even discover they get pleasure from it after just a few months. Yet, starvation and frustration are definitely one thing to count on and remember of initially.

3. The side results might have an effect on your mood

When you first strive intermittent fasting, one of the primary issues you could discover — other than feeling extra hungry — is ups and downs in your temper.

This is comprehensible. Besides initially growing starvation levels, fasting can have side results, together with complications, constipation, fatigue, sleep disturbances, and extra (15Trusted Source2728Trusted Source29Trusted Source).

What’s extra, irritability and nervousness are basic symptoms of low blood sugar levels. This is a standard bodily response to fasting or limiting calories (30Trusted Source31Trusted Source32Trusted Source).

Still, like starvation, your emotional well-being could also be one other side impact of intermittent fasting that can improve with time and follow (15Trusted Source).

Once you’ve had time to regulate, intermittent fasting could even carry you a way of achievement or delight (32Trusted Source).


Especially in the start, intermittent fasting can have side results like starvation, complications, and fatigue. The mixture of low blood sugar levels from fasting and the stress of adjusting to a brand new routine might have an effect on your temper and mental health, too.

The bottom line

Intermittent fasting is a weight loss instrument that works for some people, but not everybody.

It’s not beneficial for people who as soon as had or at the moment have an eating dysfunction. It could also be unsuitable for children, people with underlying health circumstances, and people who’re pregnant or breastfeeding.

If you resolve to strive intermittent fasting, keep in mind that similar to with any eating sample, diet high quality is vital.

To acquire probably the most from intermittent fasting, you should definitely eat a spread of nutrient-dense whole foods throughout your eating window and restrict ultra-processed foods.

Furthermore, earlier than embarking on an intermittent quick, you should definitely seek the advice of a educated healthcare skilled to make sure that it’s protected for you to take action. (Intermittent fasting methods compared)

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