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Unlocking the Health Benefits of Intermittent Fasting: A Beginner's Guide

Picture of a person breaking their fast with a healthy meal with the title. Unlocking the Health Benefits of Intermittent Fas

Intermittent fasting is a popular diet with well-documented health benefits. The process involves alternating periods of eating and fasting to reduce overall calorie intake and promote weight loss. The benefits of intermittent fasting can and often go far beyond weight loss. Studies have shown that this diet can improve overall health and prevent chronic diseases.

Intermittent Fasting and You

So what are some benefits that make intermittent fasting worth your consideration? One of the most significant health benefits of intermittent fasting is its ability to improve insulin sensitivity. Insulin is a hormone that regulates blood sugar levels. When your cells have sensitization to insulin, the body is better able to utilize glucose, which can prevent type 2 diabetes and obesity. Intermittent fasting will ultimately improve insulin sensitivity, which can help to reduce the risk of these diseases.

Another benefit of intermittent fasting is that it can improve cardiovascular health. Studies have shown that this diet can lower blood pressure and cholesterol levels. Decreasing these conditions will reduce the relative risk of developing heart disease. Intermittent fasting can also reduce inflammatory markers, a primary risk factor for heart disease.

Intermittent fasting can also have a positive impact on brain health. Studies have shown that this diet can improve memory and cognitive function—protection against neurodegenerative diseases like Alzheimer's also seems to come with the package.

Intermittent fasting can also aid in weight loss, as it can help to reduce overall calorie intake. When you eat less frequently, you may naturally eat fewer calories and reduce your risk of weight gain. Excessive intake of the primary macronutrients (fats, carbohydrates, and proteins) can increase the likelihood of weight gain and disturbances in metabolism. 

Principal Methods of Intermittent Fasting

There are several different types of intermittent fasting that you can try, each with its own set of rules and guidelines. Some of the most popular methods include:

  1. The 16/8 Method: This is one of the most popular methods of intermittent fasting and involves fasting for 16 hours and eating during an 8-hour window. For example, if you finish your last meal at 7 pm, you will eat again at 11 am the next day.
  2. The 5:2 Diet: This method involves eating normally five days a week and restricting calorie intake to 500-600 calories for the remaining two non-consecutive days.
  3. The Eat-Stop-Eat Method: This method consists in fasting 24 hours once or twice a week. For example, if you eat your last meal at 7 pm on Monday, you would only eat again at 7 pm Tuesday.
  4. Alternate-day fasting: This method involves alternating days of eating normally and fasting.

Best Choice for Beginners

When you are just starting, choosing a method that feels manageable for your lifestyle and schedule may be helpful. The 16/8 method is a popular starting point as it is relatively easy to fit into a busy schedule, and you can still eat three meals daily.

It's important to ease into intermittent fasting, especially if you are new to it. Start with shorter fasting periods, such as 12 hours, and gradually increase the duration of your fasts. It's also important to listen to your body and adjust your fasting schedule as needed. Drink plenty of water and eat nutrient-dense foods during your eating periods to ensure you get all the nutrients your body needs.

It's important to note that people with certain health conditions, such as type 1 diabetes, pregnant or breastfeeding women, or people with a history of eating disorders, should not try intermittent fasting without consulting a doctor or nutritionist.

Intermittent fasting can be a healthy and effective way to improve overall health and prevent chronic diseases. By choosing a method that works for you and gradually easing into it, you can experience the many benefits of intermittent fasting without risking your health.


Intermittent fasting can be a healthy and effective way to improve overall health and prevent chronic diseases. Reducing calorie intake and promoting weight loss can help to improve insulin sensitivity, cardiovascular health, and brain health and even aid in weight loss. As with any dietary change, it's essential to consult with a healthcare professional before starting this type of diet, and it's vital to ensure you get all the nutrients you need during your eating periods.

Dr. Giovanni A. Nelson Dr. Giovanni A. Nelson, ND Dr. Nelson is a licensed naturopathic physician in the state of Connecticut and specializes in a holistic, noninvasive approach to a wide range of chronic and acute conditions. He is the co-founder and medical director at Healing Duo Integrative Family Medical practice. Dr. Nelson is thrilled to be able to share his passion for natural/complementary and alternative health information with individuals to help them live a healthier and more fulfilling life.

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