Once a niche dietary movement, intermittent fasting has now become a hugely popular wellness trend. Championed by the late TV presenter Michael Mosley, it is backed by scientific research and has a long tradition of use for spiritual and health benefits.
While many people follow it for weight loss, it offers so much more, from improving metabolism, enhancing focus and even promoting longevity.
What Is Intermittent Fasting
It is not about ‘what’ you eat, but ‘when’ you eat. An eating pattern which alternates between periods of fasting or calorie restriction and ‘normal’ eating. People have fasted for thousands of years for all kinds of reasons, including food scarcity, religious rituals or cultural traditions. Modern intermittent fasting simply repackages this ancient practice.
How Intermittent Fasting Works
To understand the benefits of intermittent fasting, it is important to comprehend how the body processes food. When we eat, the body breaks down carbohydrates into glucose, which provides immediate energy. Excess glucose is stored as glycogen in the liver and muscles, and any surplus is converted into fat. When the body is deprived of food, it uses up the sugar stores and then switches to using fats or ketones for fuel. It is known as ‘metabolic switching.’ This can help improve fat loss, insulin sensitivity, protect against oxidative damage and even lessen inflammation. It also gives the body a break from constant digestion, allowing it time for repair.
Popular Intermittent Fasting Methods
The 16/8 Method: Time-Restricted Eating
This is one of the most popular methods where you fast for 16 hours and eat during an 8-hour window. Most people choose noon to 8 PM for their eating window, managing two or three meals. They then fast overnight until noon the following day. Some people take it a step further and eat just one large meal a day, often at night.
The 5:2 Diet
This involves eating normally for five days of the week and restricting calories to 500–600 on two non-consecutive days.
Alternate-Day Fasting
This involves alternating between days of restricted eating and normal eating.
24-Hour Fasting
This method means you have a full 24-hour fast once or twice a week, for example, from 7 PM one evening to 7 PM the next day.
Benefits of Intermittent Fasting
Weight Loss, Fat Reduction
One of the main reasons people turn to intermittent fasting is for weight loss. By limiting the eating window, people naturally consume fewer calories. Fasting also increases metabolic rate, helping the body burn fat more efficiently. Studies show intermittent fasting can lead to significant fat loss with less muscle loss than other calorie-restricted diets.
Heart Health
Intermittent fasting may improve heart health by reducing inflammation, blood pressure, triglycerides and LDL ‘bad’ cholesterol. All of these are risk factors for cardiovascular disease. It may also help regulate blood sugar levels and reduce insulin resistance, lowering the risk of type 2 diabetes.
Cellular Repair and Longevity
Fasting activates autophagy, which is literally ‘self-eating.’ This terrifying-sounding process is actually a natural cleaning system that allows cells to recycle damaged components, promoting longevity and protecting against chronic disease. Autophagy has been linked to improved immunity, reduced inflammation and protection from early-stage arthritis and neurodegenerative diseases.
Brain Health and Mental Clarity
Many people report better mental focus and energy while fasting. This is because fasting triggers the production of brain-derived neurotrophic factor, a protein which supports brain health and cognitive function. Studies suggest that enhancing autophagy could help improve neuroplasticity, the brain’s ability to adapt and repair. This could reduce the risk of Alzheimer’s Disease and other neurodegenerative conditions.
What the Research on Intermittent Fasting Shows
Non-Alcoholic Fatty Liver Disease
A 12-week study monitored people while they followed a 16-hour fasting programme combined with a low-sugar diet. Researchers measured body composition, inflammatory, liver and cardiometabolic markers. They discovered participants experienced improved liver health, reduced inflammation and lower body fat, concluding that time-restricted eating supports metabolic and liver function.
What to Expect When You Start Intermittent Fasting
Starting intermittent fasting can be a huge adjustment, especially if people are used to eating frequently throughout the day. In the first few weeks, people often experience hunger and cravings. The body needs time to adapt to longer periods without food. Drinking water, black coffee or herbal tea can help.
Temporary energy dips are common during the transition phase and can cause fatigue or irritability. But once the body adapts, most people experience increased alertness and stable energy levels. Fat loss usually becomes noticeable after just two to four weeks, depending on consistency and diet quality.
Tips for Fasting Success:
- Start slowly by aiming for a 12-hour overnight fast and gradually increase to 16 hours.
- Stay hydrated with plenty of water, black coffee or herbal teas are great options.
- Be consistent, as regularity helps the body adapt and maintain progress.
- Keep moving, as light exercise enhances fat burning and energy balance.
Following a Fasting Plan
If eating less overall, it is essential to make sure all food counts nutritionally. Include plenty of different coloured vegetables, low-sugar fruit, healthy fats like avocados, olive oil, good quality proteins, beans, pulses, wild fish and organic meats. Include foods which are known to help stimulate autophagy, such as blueberries, red grapes, green tea, cacao and cinnamon.
Supplements for Intermittent Fasting
While fasting, it can be helpful to take certain supplements to both support the diet and increase the beneficial effects of fasting itself.
Multivitamin and Mineral Support
A good multivitamin and mineral supplement helps cover nutritional gaps on calorie-restricted days.
Krill Oil and Muscle Preservation
Often, people lose muscle during weight loss. Metabolism can slow down, strength may decrease, and the risk of frailty increases. Research demonstrates that Krill oil, with its phospholipid-bound omega-3s and choline, can help support metabolism and maintain lean muscle mass during fasting or calorie restriction.
Bergamot and Autophagy Activation
A citrus fruit from Southern Italy, bergamot contains polyphenols which stimulate autophagy, helping the body clear damaged cells and support metabolic health.
Final Thoughts on Intermittent Fasting
Intermittent fasting is a powerful, science-backed method for improving health, managing weight and supporting longevity. Intermittent fasting or time-restricted eating offers a flexible framework which can fit almost any lifestyle.
References
1 https://www.nutrition-evidence.com/article/35020929?term=time-restricted%20feeding
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107789/
3 https://www.frontiersin.org/articles/10.3389/fncel.2019.00228/full
4 https://www.nature.com/articles/s41467-019-12804-3
5 https://www.nature.com/articles/nrrheum.2011.109
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723985/
7 https://www.frontiersin.org/articles/10.3389/fcell.2019.00143/full
8 https://pubmed.ncbi.nlm.nih.gov/36257081/
9 https://pubmed.ncbi.nlm.nih.gov/32545395/
10 https://www.sciencedirect.com/science/article/abs/pii/S0955286315000935?via%3Dihub
