Intermittent fasting (IF) has taken the health and wellness world by storm in recent years. Everywhere you look—whether it’s social media, health blogs, or even casual conversations—people are talking about it. But why has this eating pattern gained so much popularity?
In this blog, we will explain intermittent fasting, how it works, the science supporting its benefits, and how to approach it safely. If you are in Sacramento, Roseville, or Folsom, Zeam Health & Wellness is here to help you decide if it is the right choice for you.
Quick Answer Summary
Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Research suggests it may support weight loss, improve insulin sensitivity, reduce inflammation, and improve certain cardiovascular risk factors. However, results vary by individual, and intermittent fasting is not appropriate for everyone. The most successful approach is one that is safe, sustainable, and aligned with a person’s health needs and lifestyle.¹⁻⁶
Key Takeaways
- Intermittent fasting focuses on when you eat rather than what you eat, with common approaches including 16:8 time-restricted eating, alternate-day fasting, and the 5:2 method.¹
- Fasting can trigger a metabolic switch from glucose to fat utilization, leading to increased ketone production and improvements in metabolic health markers.¹²
- Research has shown intermittent fasting may support weight loss and reduce body fat while helping preserve lean muscle mass when paired with resistance training.³
- Studies suggest intermittent fasting can improve insulin sensitivity and blood sugar regulation, even in some cases where significant weight loss does not occur.²⁵
- Intermittent fasting may help lower cardiovascular risk factors such as LDL cholesterol, triglycerides, and inflammatory markers associated with chronic disease.⁴⁶
- Intermittent fasting is not suitable for everyone, particularly pregnant or breastfeeding women, individuals with eating disorders, children, and some people with diabetes or complex medical conditions.¹
What Is Intermittent Fasting?
Intermittent fasting is not about what you eat, but when you eat. Unlike traditional diets that focus on cutting out specific foods, intermittent fasting revolves around structured eating and fasting periods. During the fasting phase, your body doesn’t receive calories, encouraging it to use stored fat for energy.
There are a few popular methods of intermittent fasting that people commonly follow:
- The Rise of Intermittent Fasting (IF): This is probably the most popular version of IF. You fast for 16 hours each day and eat during an 8-hour window. Many people skip breakfast and eat between noon and 8 p.m.
- The 5:2 Diet: This approach involves eating your regular meals five days a week while limiting your calorie intake to 500–600 calories on two non-consecutive days.
- Alternate-Day Fasting (ADF): This involves fasting every other day or consuming very few calories (about 500) on fasting days.
The Science Behind Intermittent Fasting
Intermittent fasting works through a process called metabolic switching. This happens when your body runs out of glucose (from carbohydrates) and starts burning fat for energy. This usually occurs about 12 hours after your last meal. When this switch happens, your body produces ketones, which not only fuel your brain but also help reduce inflammation and improve metabolic health.
A 2017 study by Trepanowski et al. examined how alternate-day fasting compares to traditional calorie restriction for weight loss. Over the course of 12 months, both groups lost about 7% of their body weight after six months. However, participants who fasted every other day struggled more with sticking to the routine, highlighting the need for a sustainable fasting approach.
In another 2018 study, Sutton et al. tested early time-restricted feeding (eating only between 8 a.m. and 2 p.m.) in men with prediabetes. After five weeks, participants had lower fasting insulin levels and better insulin sensitivity—and this was without any weight loss. This means that IF may improve blood sugar control and metabolic health even if you are not focused on losing weight.
4 Health Benefits of Intermittent Fasting
1. Weight Loss and Fat Reduction
One of the biggest reasons people try intermittent fasting is to lose weight. Fasting naturally reduces the number of calories you eat and increases fat burning. Studies have shown that IF targets visceral fat, which is the dangerous fat that surrounds your internal organs.
For example, in 2016, a study by Moro et al. involved men practicing the 16/8 fasting method while doing resistance training. The participants experienced significant fat loss without losing muscle mass. This is great news for anyone looking to lose weight while staying strong.
2. Better Heart Health
Heart disease is a major health issue and a chronic disease, but intermittent fasting could help lower the risk. A study by Bhutani et al. (2013) found that alternate-day fasting significantly reduced LDL (bad) cholesterol and triglycerides, both of which contribute to heart disease.
3. Lower Risk of Type 2 Diabetes
Insulin resistance is a leading cause of type 2 diabetes. Intermittent fasting helps by lowering insulin levels and improving how your body processes glucose.
In 2005, Halberg et al. conducted a study with eight healthy young men to explore how intermittent fasting affects blood sugar control. The participants fasted for 20 hours every other day for two weeks. Although their weight did not change much, the study found that their bodies became better at managing blood sugar. Specifically, their ability to move sugar from the bloodstream into their cells improved by about 16%, which means their bodies responded more effectively to insulin.
4. Reduced Inflammation
Chronic inflammation is linked to many diseases, from heart disease to cancer. Studies show that intermittent fasting reduces levels of C-reactive protein (CRP) and increases adiponectin, a hormone that protects against inflammation. This could help lower the risk of several chronic conditions over time.
The Downsides of Intermittent Fasting
Like any lifestyle change, intermittent fasting has potential drawbacks. Common side effects include headaches, fatigue, dizziness, and irritability, especially when starting out. However, most of these symptoms go away once your body adjusts.
However, intermittent fasting is not for everyone. People who should avoid it include:
- Pregnant or breastfeeding women
- Children and teenagers under 18
- People with type 1 diabetes or those on insulin therapy
- Individuals with a history of eating disorders
Additionally, sticking to intermittent fasting can be tough. The 2017 study by Trepanowski et al. reported a 38% dropout rate among those practicing alternate-day fasting, showing that it is not always easy to maintain.
How to Start Intermittent Fasting Safely
If you are considering intermittent fasting, it is important to do it the right way. Start slowly by trying a 12/12 schedule (12 hours of fasting, 12 hours of eating) before moving to longer fasting periods like the 16/8 method.
During eating periods, focus on nutrient-dense foods—lean proteins, whole grains, healthy fats, fruits, and vegetables. Stay hydrated with water, herbal teas, and black coffee to support your body during fasting.
For personalized advice on how to safely incorporate intermittent fasting into your routine, visit Zeam Health & Wellness at our Sacramento, Roseville, or Folsom locations. Our team can help you create a plan that fits your health goals.
Intermittent Fasting Methods At a Glance
| Method | Fasting Window | Eating Window | Best For |
|---|---|---|---|
| 16:8 | 16 hours | 8 hours | Beginners and long-term sustainability |
| 5:2 | 2 low-calorie days per week | Normal eating 5 days per week | People who prefer flexibility |
| Alternate-Day Fasting | Every other day | Alternating schedule | Experienced fasters seeking more aggressive calorie reduction |
Why Intermittent Fasting Might Be Right for You
At Zeam Health & Wellness, we understand that staying healthy can feel overwhelming at times, but you do not have to figure it out alone. Whether you are curious about trying intermittent fasting or just want to improve your overall health, we are here to help you every step of the way. Our primary care and preventative care team can help put you on the right path.
Contact us today at our Sacramento, Roseville, or Folsom locations to start your journey toward better health and wellness.
Citations
- Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity. 2018. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5783752/
- Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss. Cell Metabolism. 2018. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5990470/
- Moro T, Tinsley G, Bianco A, et al. Effects of Eight Weeks of Time-Restricted Feeding on Basal Metabolism, Maximal Strength, Body Composition, Inflammation, and Cardiovascular Risk Factors in Resistance-Trained Males. Journal of Translational Medicine. 2016. Available at: https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0
- Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Alternate Day Fasting and Endurance Exercise Combine to Reduce Body Weight and Favorably Alter Plasma Lipids in Obese Humans. Obesity. 2013. Available at: https://pubmed.ncbi.nlm.nih.gov/23408502/
- Halberg N, Henriksen M, Söderhamn N, et al. Effect of Intermittent Fasting and Refeeding on Insulin Action in Healthy Men. Journal of Applied Physiology. 2005. Available at: https://pubmed.ncbi.nlm.nih.gov/16051710/
- Trepanowski JF, Kroeger CM, Barnosky A, et al. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults. JAMA Internal Medicine. 2017. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5680777/
