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Intermittent fasting is a hot topic in the nutrition world at the moment.

This type of dieting has been around for centuries, but it seems to be gaining popularity recently as more and more people are switching to this way of eating.

Proponents of IF claim that it can help with weight loss and improve overall health. But is IF true for all? Are there any dangers of fasting too much? Let’s take a look at intermittent fasting.

What is Intermittent Fasting (IF)?

Intermittent fasting is an eating pattern where you choose when to eat (sometimes what to eat) and how much. There are several types of intermittent fasting, but they all have one thing in common: periods of hours without food and brief intakes over a specific period of time.

Pros and cons of intermittent fasting

Intermittent fasting methods are not without their fair share of advantages and disadvantages. let’s discuss.


1. Improving Brain Health

Mark Mattson, professor of neurology at Johns Hopkins University, says fasting increases the neurogenesis rate, which is the process responsible for “the growth and development of new brain cells and nerve tissue.” This, in turn, enhances brain performance, mood, attention and memory.

2. Reduces inflammation in the body

Intermittent fasting helps you reduce inflammation to prevent many chronic diseases. It works in a number of ways to control the symptoms in lifestyle related diseases like obesity, Alzheimer’s, diabetes etc.

2. Weight Loss

Intermittent fasting may be the key to weight loss. This lowers your insulin levels (insulin insensitivity), and you’ll break down carbohydrates and release stored energy in the form of stubborn fat cells.


1. Headache and Dizziness

Headaches are not uncommon when starting an intermittent fasting protocol. The pain usually begins in the frontal region and may be mild or moderate depending on where it is located. The follower may also feel nausea and dizziness.

2. Gastronomic Issues

Intermittent fasting can be great for your mood, but it’s not so good when you’re trying to avoid digestive issues. Not only can low food intake lead to constipation or other side effects such as nausea and bloating; A change in diet will only make things worse.

3. Feeling Low Energy Levels

A 2017 study reported that some people who practice intermittent fasting report feeling tired and have lower energy levels during IF. These symptoms are usually caused by low blood sugar, which can lead to fatigue during the day and disturbed sleep.

types of intermittent fasting

There are different types of intermittent fasting; We will discuss 5 of them below.

1.16:8 fasting

The 16:8 method involves fasting for 16 hours and having your normal diet for the remaining 8 hours. So you take a clean break from overeating at night or in between meals during the day, while still doing what’s healthy. However, only 14 hours are recommended for women on this type of IF.

Eating right in right quantity in intermittent fasting

Is 16:8 For Everyone?

Any adult can follow the 16:8 IF, but those with a mental health history (such as depression and anxiety), eating disorders, and underlying concomitant illnesses such as diabetes and low blood pressure should stay away.

2. 18:6 fasting

18:6 Intermittent fasting is when you eat all your food during a 6 hour window and fast for the rest of the hour. For example, you can eat in the 12 to 6 p.m. window, allowing 18 hours without food, but with the bonus of choosing what’s best for you. See more details for results to induce this type of diet.

What if 18:6 is for everyone?

Yes, it is not for people suffering from chronic diseases like high blood pressure, heart disease, liver disease, kidney diseases etc. Even pregnant and lactating women should not try it with people who have (recognized) bad eating habits.

3. 20:4 fasting

The 20:4 fasting method is also known as ‘warrior fast’. You fast for 20 hours and eat within a window of 4 hours. Followers are allowed to eat anything during these late lunch hours; However, the original Warrior Diet only included a high-protein and high-fiber diet.

Is 20:4 for everyone?

Underweight, pregnant, type 1 diabetes, heart disease, underweight adults, children and extreme athletes are the groups that have been asked to abstain from the 20:4 diet.

4:5:2 fasting

The 5:2 diet is a popular IF method that allows you to eat normally for five days and then limit calories for the remaining two days. During these periods, a woman’s intake should be 500 kcal, while men can get 600 kcal per day, which works out to about 1/4th of your average daily energy requirement.

Is 5:2 Fasting for All?

Any healthy person can follow the regime; However, pregnant and lactating women, children 18 years of age and younger, patients with diabetes and high blood pressure, and people with eating disorders are not the right groups.

5. Eat Stop Eat

Choose two days out of 7 for fasting. Fast from dinner on one day to dinner on the other. You can drink water, tea or coffee but not any calorie-laden beverages like those sugary beverages. Also, you can start with 14 – 16 hours of fasting and then gradually work your way up to 24.

Is Eat Stop Eat for everyone?

No, pregnancy, disordered eating habits and diabetes are some of the conditions that are not compatible with the Eat Stop Eat Intermittent Fasting method.

to sum up!

Intermittent fasting is becoming a popular way to lose weight and improve overall health, but it isn’t for everyone. If you’re considering intermittent fasting, be sure to speak with a health care professional to see if it’s the right choice. Thanks for reading!

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