Intermittent fasting (intermittent fasting) has skyrocketed in popularity as a health and wellness strategy, touted for its ability to aid weight loss, improve metabolism, and even promote longevity. From fitness influencers to scientists, it seems everyone is weighing in on the benefits of cycling between periods of eating and fasting. 

But is intermittent fasting a scientifically backed approach to better health, or is it simply another dietary trend that will fade with time? 

To help sort fact from fiction, Flavor & Fettle’s in-house nutritionist and dietician, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below. 

What is intermittent fasting? 

Intermittent fasting is an eating pattern (not a diet) that alternates between periods of eating and fasting. Unlike traditional diets that dictate what you eat, intermittent fasting focuses on when you eat. The concept isn't new as fasting has been practiced for centuries, often for religious or cultural reasons. 

Modern intermittent fasting as a health strategy gained traction around the early 2010s, popularized by books like The Fast Diet by Dr. Michael Mosley and the growing body of research on the benefits of caloric restriction. Today, it is one of the most-searched health trends.

The Various Types of Intermittent Fasting

• 16/8 Method: This involves fasting for 16 hours and eating during an 8-hour window, such as from noon to 8 PM. It’s one of the most popular forms due to its simplicity.
• 5:2 Diet: This method includes eating normally for five days a week and consuming only 500-600 calories on the remaining two days.
• Alternate-Day Fasting: Involves fasting every other day, allowing only a small meal or no food on fasting days.
• Eat-Stop-Eat: This entails fasting for 24 hours once or twice a week.
• Warrior Diet: A more intense approach that involves eating one large meal at night and fasting during the day.

Proponents of intermittent fasting argue that it can lead to numerous health benefits, including weight loss, improved metabolism, heart health, enhanced brain function, and more. 

The rise of social media has played a significant role in intermittent fasting’s popularity. Platforms like TikTok, Instagram, and YouTube are flooded with videos explaining fasting methods, meal ideas, and testimonials. Influencers and celebrities like Jennifer Aniston and Terry Crews have also endorsed the trend, further propelling its popularity. 

Trend or Truth?

While intermittent fasting has many supporters, it is crucial to understand that the practice is most effective when combined with a balanced diet, regular exercise, and proper sleep. What works for one person may not work for all. 

Here’s what we know:

• Weight Loss: Intermittent fasting can lead to weight loss, but studies suggest it’s primarily due to calorie restriction rather than the fasting itself. A 2020 meta-analysis in Obesity Reviews concluded that intermittent fasting is as effective as continuous calorie restriction for weight loss.
• Metabolic Benefits: Research supports improved insulin sensitivity and reduced inflammation in some individuals. However, these effects may not be universal and depend on factors like age, gender, and underlying health.
• Longevity: Most research on fasting and lifespan has been conducted on animals. While the results are promising, more human studies are needed to confirm these effects.
• Sustainability: The success of intermittent fasting largely depends on adherence. For some, the rigid eating windows may be difficult to maintain in the long term, leading to inconsistency or eventual abandonment.
• Individual Variability: Not everyone benefits from intermittent fasting. For instance, it may not be suitable for pregnant women, individuals with eating disorders, or those with specific medical conditions.

Intermittent fasting appears to be more than just a trend, backed by a growing body of research and anecdotal evidence. Whether you’re seeking a structured way to control your eating habits or exploring strategies for better health, intermittent fasting is worth considering. That said, like any wellness practice, it is most effective when combined with a balanced diet, regular exercise, and proper sleep.

Should You Try Intermittent Fasting?

Intermittent fasting is a flexible, science-backed approach that can yield real benefits, particularly for weight management and metabolic health. However, it’s not a solution for everyone individually. Individuals should consider their lifestyle, health status, and personal preferences before diving in. Consulting with a healthcare provider is always recommended, especially for those with pre-existing conditions.