{"id":60000,"date":"2024-04-12T09:22:08","date_gmt":"2024-04-12T09:22:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60000"},"modified":"2024-04-15T11:20:14","modified_gmt":"2024-04-15T11:20:14","slug":"pros-and-cons-of-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/","title":{"rendered":"Pros and Cons of Intermittent Fasting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#What_Is_Intermittent_Fasting\" >What Is Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#Types_of_Intermittent_Fasting\" >Types of Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#What_Are_the_Benefits_of_Intermittent_Fasting\" >What Are the Benefits of Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#What_Are_the_Negatives_of_Intermittent_Fasting\" >What Are the Negatives of Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#Pros_and_Cons_of_Intermittent_Fasting\" >Pros and Cons of Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#How_Long_Until_Intermittent_Fasting_Starts_Working\" >How Long Until Intermittent Fasting Starts Working?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#How_Many_Days_of_Intermittent_Fasting_Is_Safe\" >How Many Days of Intermittent Fasting Is Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#Does_sleep_count_as_fasting\" >Does sleep count as fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#Which_fasting_is_best_for_belly_fat\" >Which fasting is best for belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#Should_you_do_intermittent_fasting\" >Should you do intermittent fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You may have seen articles or social media posts about <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-how-it-affects-your-body-and-health\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\">. Celebrities and influencers often tout intermittent fasting for weight loss and health improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The practice of fasting is nothing new; it has been practiced for millennia by many people for religious or health reasons. Recent studies have examined the pros and cons of intermittent fasting and you may be wondering if intermittent fasting (IF) is a good choice for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Intermittent_Fasting\"><\/span><b>What Is Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The term \u201cintermittent fasting\u201d refers to time-restricted feeding or periods of consuming little to no calories. During a period of fasting, caloric intake can be 0-25% of your daily caloric needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people don\u2019t eat anything during a period of fasting, while others may only eat a few hundred calories. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%252520fasting%252520(IF)%252520refers%252520to,8\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">; <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_of_Intermittent_Fasting\"><\/span><b>Types of Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are different types of intermittent <\/span><a href=\"https:\/\/betterme.world\/articles\/fasting-schedule\/\"><span style=\"font-weight: 400;\">fasting schedules<\/span><\/a><span style=\"font-weight: 400;\">. Intermittent fasting can involve fasting for 16 hours, with a window of 8 hours for eating. This is commonly referred to as 16\/8 intermittent fasting.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It could mean a 24-hour fast on alternating days. Some people fast for 2 days a week on different, non-consecutive days. For example, they may fast on Monday and Thursday. This is sometimes referred to as the 5\/2 intermittent <\/span><a href=\"https:\/\/betterme.world\/articles\/21-day-fasting-diet\/\"><span style=\"font-weight: 400;\">fasting diet<\/span><\/a><span style=\"font-weight: 400;\">. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%252520fasting%252520(IF)%252520refers%252520to,8\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other people may have a few days where they only eat a few hundred calories a day. This practice is referred to as the fasting-mimicking diet or reduced-calorie fasting. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10377404\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\">Start using our app and watch the magic happen.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Intermittent_Fasting\"><\/span><b>What Are the Benefits of Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It sometimes seems as if there\u2019s nothing that intermittent fasting can\u2019t help with, and perhaps it\u2019s too good to be true. Recent research has found that there may be some real health benefits of intermittent fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the top reasons people try intermittent fasting is for weight loss. Research has confirmed that intermittent fasting may help with <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-losing-weight\/\"><span style=\"font-weight: 400;\">losing weight<\/span><\/a><span style=\"font-weight: 400;\"> or losing fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that IF may help with losing fat and gaining muscle by increasing levels of human growth hormone (HGF). The fasting pattern appears to help promote more human growth hormone in the body naturally, particularly if you fast for 24-48 hours. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1548337\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your doctor has told you that you\u2019re prediabetic or have type 2 diabetes, you may be wondering if IF could help you control your blood sugar levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research has suggested that IF can improve insulin resistance and insulin sensitivity. One study showed insulin-lowering impacts to be greater in an IF group than in a calorie-reduced group. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study showed that insulin sensitivity didn\u2019t improve in non-obese individuals but it did in those that were obese. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) Some studies have found that insulin sensitivity improves with IF through the activation of AMPK, or activated protein kinase, which may influence hunger and fullness cues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7856758\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For other health concerns, the benefits appear to be linked more with the weight loss that may come with IF.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you may be able to lower your cholesterol levels through the process of weight reduction when following IF.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14_1.png\" alt=\"pros and cons of fasting\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Studies have found that alternate-day fasting (5\/2 intermittent fasting) decreases total cholesterol, LDL cholesterol (low-density lipoprotein, sometimes referred to as \u201cbad cholesterol\u201d), and triglyceride levels. Other studies have found heart health benefits from practicing IF for 6 months in obese and non-obese adults, in addition to obese adolescents. Other studies have also found improvements in systolic blood pressure. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, IF may keep your gut healthy. It seems to improve the diversity and number of healthy gut microbiota, in addition to certain biomarkers that are associated with a healthy gut bacteria balance. <\/span><b>(<\/b><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36950759\/\"><b>7<\/b><\/a><b>)\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Both healthy and obese subjects were found to have improved diversity in the diversity of microbiota in the gut after practicing 16\/8 IF. Furthermore, subjects were found to have more beneficial bacteria strains in the gut after IF. <\/span><b>(<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10180719\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><b>\u00a0<\/b><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/why-stop-eating-oatmeal\/\"><i>Why Stop Eating Oatmeal \u2013 A Breakfast Revolution<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Negatives_of_Intermittent_Fasting\"><\/span><b>What Are the Negatives of Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are certainly some potential benefits with IF, there may also be some downsides. Research has found there to be some negative effects of intermittent fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frequently reported side effects of fasting include headaches, dizziness, mood swings, lethargy, polyuria, and frequent urination. One study followed 147 individuals practicing IF for 1-3 months and found the most frequent side effects reported were headaches and lethargy. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other studies have found that practicing IF can increase the risk of hypoglycemia (low blood sugar), low protein and vitamin stores, and dehydration. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with type 1 diabetes may be particularly susceptible to hypoglycemia or low blood sugar while fasting, so they should exercise caution when fasting. Such individuals should talk with their doctor before starting any sort of fasting pattern. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10371233\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women who are pregnant or breastfeeding should be incredibly cautious with any sort of fasting, including IF, as there isn\u2019t sufficient research on the safety of fasting among this population. In addition, children or those under age 18, people with type 1 diabetes, and those with a history of eating disorders may want to avoid intermittent fasting. (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_and_Cons_of_Intermittent_Fasting\"><\/span><b>Pros and Cons of Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with many diets and dietary patterns, there are benefits and drawbacks to intermittent fasting. If you\u2019re considering IF, you may want to consider some of the mixed data from IF research in comparison to a regular, consistent calorie-reduced diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may help some individuals with weight loss, but it may not work for everyone. When compared with continuous energy restriction, or a consistent <\/span><a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\"><span style=\"font-weight: 400;\">calorie deficit<\/span><\/a><span style=\"font-weight: 400;\">, IF was found to perform about the same in 9 out of 11 studies. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836017\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both intermittent fasting and energy-restricted diets may reduce the inflammatory marker C-reactive protein (CRP), but they don\u2019t impact other inflammatory markers such as TNF-alpha or IL-6. IF may or may not be beneficial for people with chronic inflammatory conditions when compared to an otherwise healthy diet or an anti-inflammatory diet. More research is required. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32947129\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may help with some health markers, but lipids such as high-density lipoprotein (HDL or \u201cgood cholesterol\u201d), the ratio of LDL to HDL cholesterol, and other lipid markers have mixed results. Fasting glucose also may not be impacted much by fasting, although there is promise in insulin resistance. (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that fasting can increase the risk of headaches, lethargy, hypoglycemia (low blood sugar), low protein and vitamin stores, and dehydration. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">; <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Until_Intermittent_Fasting_Starts_Working\"><\/span><b>How Long Until Intermittent Fasting Starts Working?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re considering trying IF, you may be wondering when you can expect to see results. This depends on what health condition you\u2019re targeting through IF.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying IF for <\/span><a href=\"https:\/\/betterme.world\/articles\/2-week-weight-loss\/\"><span style=\"font-weight: 400;\">weight loss,<\/span><\/a><span style=\"font-weight: 400;\"> it\u2019s important to note that some studies have found that some modest weight loss results can be seen in as little as 3 weeks, although some studies go up to 24 weeks and beyond. (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2794819\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">; <\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying IF to improve insulin resistance or blood pressure, fasting may also improve these clinical markers in as little as 6 weeks. (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies have shown slight decreases in lipid markers such as LDL and triglycerides in 3-52 weeks. (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with all dietary changes, individuals should practice their new eating pattern for several weeks to assess for changes. Many participants choose to continue IF for several years to maintain the health benefits.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png\" alt=\"pros and cons of fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_of_Intermittent_Fasting_Is_Safe\"><\/span><b>How Many Days of Intermittent Fasting Is Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After reading about the pros and cons of the intermittent fasting diet, many people wonder how long they can continue fasting while staying safe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the intermittent fasting pattern of 16\/8 is generally recognized as safe to do for a long time, even several years. One of the main benefits of the intermittent fasting 16\/8 pattern is that it can be done for a long time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have found that short periods of complete fasting may be safe for 2-3 days. The 5\/2 pattern of intermittent fasting discourages taking fast days back-to-back or consecutively. For example, you can fast on a Tuesday and then again on Friday, so you\u2019re not in a fasted state for too long.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who follow a fasting-mimicking diet or extremely low calories (around 200-250 calories per day), fasting may be safe for 4- 21 days. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6314618\/\"><span style=\"font-weight: 400;\">15)<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"pros and cons of fasting\" \/>\u00a0<\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_sleep_count_as_fasting\"><\/span><strong>Does sleep count as fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Fasting is considered to be any amount of time when you\u2019re not eating or drinking calories, whether you\u2019re asleep or awake. The word \u201cbreakfast\u201d was originally intended to signal the meal that breaks your fast from the previous night.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_fasting_is_best_for_belly_fat\"><\/span><strong>Which fasting is best for belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Generally, research has found a 14:10 or 16:8 pattern of intermittent fasting to yield the best results in reducing belly fat. (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413118302535\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">; <\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/pdfExtended\/S1550-4131(19)30611-4\"><span style=\"font-weight: 400;\">17)<\/span><\/a><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_do_intermittent_fasting\"><\/span><strong>Should you do intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some people want to try intermittent fasting as a way of losing weight, shedding belly fat, or improving some health markers, while others like to have more structure to their eating times and may find that they\u2019re more mindful when planning what they will eat during their eating window, thereby making healthier choices.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pros_and_cons_of_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The practice of fasting is not new, but recent research has confirmed some benefits of fasting for short, set periods. There are some pros and cons to intermittent fasting. If you want to lose weight, improve insulin sensitivity or insulin resistance, or improve cardiovascular health, IF may be beneficial for you. However, people with type 1 diabetes, those with a history of eating disorders, women who are pregnant or breastfeeding, or children shouldn\u2019t try any form of fasting, including intermittent fasting.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may have seen articles or social media posts about intermittent fasting. Celebrities and influencers often tout intermittent fasting for weight loss and health improvement. The practice of fasting is nothing new; it has been practiced for millennia by many people for religious or health reasons. Recent studies have examined the pros and cons of [&hellip;]<\/p>\n","protected":false},"author":83,"featured_media":60002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[243],"class_list":["post-60000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pros and Cons of Intermittent Fasting - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? Check out this article to learn about the benefits and any potential risks.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pros and Cons of Intermittent Fasting\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? Check out this article to learn about the benefits and any potential risks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-15T11:20:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/04\/8-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Laura Krebs-Holm, MS, RD, LD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura Krebs-Holm, MS, RD, LD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\"},\"author\":{\"name\":\"Laura Krebs-Holm, MS, RD, LD\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9811e2df93f83b9f8f72ec8e7115f1ad\"},\"headline\":\"Pros and Cons of Intermittent Fasting\",\"dateModified\":\"2024-04-15T11:20:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\"},\"wordCount\":1573,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/8.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You may have seen articles or social media posts about <\/span><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-how-it-affects-your-body-and-health\/\\\"><span style=\\\"font-weight: 400;\\\">intermittent fasting<\/span><\/a><span style=\\\"font-weight: 400;\\\">. Celebrities and influencers often tout intermittent fasting for weight loss and health improvement.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The practice of fasting is nothing new; it has been practiced for millennia by many people for religious or health reasons. Recent studies have examined the pros and cons of intermittent fasting and you may be wondering if intermittent fasting (IF) is a good choice for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The term \u201cintermittent fasting\u201d refers to time-restricted feeding or periods of consuming little to no calories. During a period of fasting, caloric intake can be 0-25% of your daily caloric needs.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some people don\u2019t eat anything during a period of fasting, while others may only eat a few hundred calories. (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%252520fasting%252520(IF)%252520refers%252520to,8\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">; <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Types of Intermittent Fasting<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are different types of intermittent <\/span><a href=\\\"https:\/\/betterme.world\/articles\/fasting-schedule\/\\\"><span style=\\\"font-weight: 400;\\\">fasting schedules<\/span><\/a><span style=\\\"font-weight: 400;\\\">. Intermittent fasting can involve fasting for 16 hours, with a window of 8 hours for eating ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\",\"url\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/\",\"name\":\"Pros and Cons of Intermittent Fasting - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/8.png\",\"dateModified\":\"2024-04-15T11:20:14+00:00\",\"description\":\"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? 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With a career spanning roles as a nutrition writer, outpatient clinical dietitian, and long-term care dietitian, she advocates for more guidance from qualified professionals. She is a licensed dietitian in the State of Texas.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/laura-krebs-holm\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pros and Cons of Intermittent Fasting - BetterMe","description":"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? Check out this article to learn about the benefits and any potential risks.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/","og_locale":"en_US","og_type":"article","og_title":"Pros and Cons of Intermittent Fasting","og_description":"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? 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Celebrities and influencers often tout intermittent fasting for weight loss and health improvement.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The practice of fasting is nothing new; it has been practiced for millennia by many people for religious or health reasons. Recent studies have examined the pros and cons of intermittent fasting and you may be wondering if intermittent fasting (IF) is a good choice for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The term \u201cintermittent fasting\u201d refers to time-restricted feeding or periods of consuming little to no calories. During a period of fasting, caloric intake can be 0-25% of your daily caloric needs.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some people don\u2019t eat anything during a period of fasting, while others may only eat a few hundred calories. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%252520fasting%252520(IF)%252520refers%252520to,8\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">; <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span>\r\n<h2 style=\"text-align: center;\"><b>Types of Intermittent Fasting<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are different types of intermittent <\/span><a href=\"https:\/\/betterme.world\/articles\/fasting-schedule\/\"><span style=\"font-weight: 400;\">fasting schedules<\/span><\/a><span style=\"font-weight: 400;\">. Intermittent fasting can involve fasting for 16 hours, with a window of 8 hours for eating ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/","url":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/","name":"Pros and Cons of Intermittent Fasting - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pros-and-cons-of-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/8.png","dateModified":"2024-04-15T11:20:14+00:00","description":"Are you curious about the PROS AND CONS OF INTERMITTENT FASTING? 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