{"id":68238,"date":"2024-12-11T07:21:59","date_gmt":"2024-12-11T07:21:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68238"},"modified":"2024-12-11T07:21:59","modified_gmt":"2024-12-11T07:21:59","slug":"pro-and-cons-of-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/","title":{"rendered":"Pros and Cons of Intermittent Fasting: What Does the Science Say?"},"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\/pro-and-cons-of-intermittent-fasting\/#What_Are_the_Benefits_of_Intermittent_Fasting\" >What Are the Benefits of Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Improved_Metabolic_Health\" >Improved Metabolic Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Enhanced_Brain_Function\" >Enhanced Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Reduced_Inflammation\" >Reduced Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Improved_Heart_Health\" >Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Potential_Longevity_Benefits\" >Potential Longevity Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Possible_Cancer_Prevention_Benefits\" >Possible Cancer Prevention Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-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-10\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Why_Is_16_Hours_the_Magic_Number_for_Fasting\" >Why Is 16 Hours the Magic Number for Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Is_it_Harmful_to_Do_Intermittent_Fasting_Every_Day\" >Is it Harmful to Do Intermittent Fasting Every Day?<\/a><\/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\/pro-and-cons-of-intermittent-fasting\/#Should_You_Stop_Intermittent_Fasting\" >Should You Stop Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#What_happens_after_1_month_of_intermittent_fasting\" >What happens after 1 month of intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Does_coffee_break_a_fast\" >Does coffee break a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Does_16_8_fasting_work\" >Does 16:8 fasting work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Why_am_I_not_losing_weight_on_16_8_fasting\" >Why am I not losing weight on 16:8 fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#Is_it_OK_to_break_intermittent_fasting_once_a_week\" >Is it OK to break intermittent fasting once a week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-stages\/\">Intermittent fasting<\/a> (IF) is a time- restricted eating pattern. Unlike traditional diets where calories or certain food groups are restricted, IF focuses on when to eat rather than what to eat. The theory behind IF is that by limiting the \u201ceating window\u201d to a specific time frame, your body will have longer periods of time to burn stored fat for energy, ultimately leading to weight loss (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13668-021-00353-5\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pro_And_Cons_Of_Intermittent_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;\">As you&#8217;ll see, weight loss isn&#8217;t the only potential benefit of IF. However, as with any dietary pattern, there are pros and cons to consider before deciding if IF is right for you.<\/span><\/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;\">Research that has been done on mostly animal subjects has suggested a number of potential benefits associated with intermittent fasting, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved metabolic health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced brain function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved heart health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential longevity benefits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible cancer prevention benefits<\/span><\/li>\n<\/ol>\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=Pro_And_Cons_Of_Intermittent_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66235\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting-1024x576.png\" alt=\"Pro And Cons Of Intermittent Fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/40-hours-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you limit your eating to a specific time frame, you&#8217;re more likely to consume fewer calories overall. This caloric deficit, possibly coupled with increased fat oxidation, helps shed those unwanted pounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IF may enhance your hormone function to facilitate weight loss. For example, it has been seen to increase levels of norepinephrine in rats in the hypothalamus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4733124\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), a fat-burning hormone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507716\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), and reduce insulin levels, potentially providing a clearer path for fat to be used as energy (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13668-021-00353-5\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it should be noted that not everyone experiences significant weight loss with IF. Individual factors such as lifestyle, diet choices, and adherence to the fasting schedule play crucial roles. Pairing IF with mindful eating habits can further amplify its effectiveness.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Metabolic_Health\"><\/span><b>Improved Metabolic Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another noteworthy advantage of intermittent fasting is the potential for improved metabolic health. This may mean improved insulin sensitivity and better blood sugar control, which can reduce the risk of type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During fasting periods, your body reduces insulin production, which allows your cells to use stored fat as fuel. Research has suggested that this shift can lead to lower blood sugar levels and improved insulin sensitivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as with weight loss, the benefits may not come easily for everyone. Factors such as genetic predispositions or pre-existing health conditions can impede the effectiveness of IF on metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Complementing IF with regular physical activity and a balanced diet could help optimize these benefits, making it easier for your body to respond positively to intermittent fasting.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pro_And_Cons_Of_Intermittent_Fasting\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Brain_Function\"><\/span><b>Enhanced Brain Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-quiz\/\">Intermittent fasting<\/a> has shown promising potential for enhancing brain function, particularly through its effects on brain-derived neurotrophic factor (BDNF) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S009130222100073X\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). BDNF is a protein that plays a crucial role in neurogenesis, the process of forming new neurons, and supports cognitive functions such as learning and memory (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4697050\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Its levels can decline with age and this loss may be associated with an increased risk of cognitive impairment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting has been seen to upregulate BDNF and improve cognitive performance in animals (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S009130222100073X\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting also encourages autophagy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323013443?via%3Dihub\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), a natural process where cells clean out damaged components. This helps maintain cellular health and can also reduce the risk of neurodegenerative diseases (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323013443?via%3Dihub\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The potential benefits of enhanced brain function are clear: better focus, improved memory retention, and a lower likelihood of cognitive decline as you age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To maximize these effects, consider incorporating activities that promote brain health, such as regular exercise, social interactions, and engaging in new learning experiences. This holistic approach can create a supportive environment for your brain to thrive.<\/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=Pro_And_Cons_Of_Intermittent_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62835\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-1024x576.png\" alt=\"Pro And Cons Of Intermittent Fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Inflammation\"><\/span><b>Reduced Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to various health issues, including heart disease and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Research has suggested that fasting may lower levels of inflammation, providing a pathway for improved health (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413113005032\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During fasting, your body initiates a process called ketosis, where fat becomes the primary source of energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534877\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This process produces ketones, which have been suggested to possess anti-inflammatory properties (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9740056\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, the reduction in insulin and blood sugar levels during fasting may also help decrease systemic inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of reduced inflammation are significant; they can enhance overall well-being, reduce chronic pain, and lower the risk of many diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To amplify these benefits, you should consider pairing intermittent fasting with an anti-inflammatory diet rich in whole foods, healthy fats, and plenty of fruits and vegetables (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/healthy-weight\/diet-reviews\/anti-inflammatory-diet\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). This combination can work wonders in maintaining a balanced and healthy lifestyle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><b>Improved Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting may have a positive impact on your cardiovascular health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10902743\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), which is important as heart disease remains a leading cause of death worldwide (<\/span><a href=\"https:\/\/www.who.int\/health-topics\/cardiovascular-diseases#tab=tab_1\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has indicated that IF can lower blood pressure, reduce cholesterol levels, and decrease triglycerides (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7415631\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">), all of which are key risk factors for heart disease (<\/span><a href=\"https:\/\/www.cdc.gov\/heart-disease\/risk-factors\/index.html\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Weight loss alone can improve these risk factors, which may be how IF does so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to boost these heart health benefits, consider coupling intermittent fasting with regular aerobic exercise and a heart-healthy diet that is rich in omega-3 fatty acids.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Longevity_Benefits\"><\/span><b>Potential Longevity Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have suggested that caloric restriction, such as that which you find in intermittent fasting, may promote longevity. When your body experiences fasting, it activates cellular repair processes and increases levels of certain hormones that may theoretically delay the aging process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8932957\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting has been shown to extend lifespan in animal studies, although research in humans is still ongoing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7230387\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). By improving metabolic health and reducing oxidative stress, IF creates an environment that could be conducive to longevity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pairing this with a balanced diet and regular physical activity can enhance the potential for a longer life filled with vitality.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-week-intermittent-fasting-plan\/\">4-Week Intermittent Fasting: A Complete Guide<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Possible_Cancer_Prevention_Benefits\"><\/span><b>Possible Cancer Prevention Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Emerging research has suggested that intermittent fasting may have protective effects against certain types of cancer. This is believed to occur due to the reduction in inflammation and the heightened autophagy process during fasting, which helps eliminate damaged cells that could potentially become cancerous (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9530862\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although more research is required to fully understand these mechanisms, maintaining a healthy lifestyle by avoiding processed meats and alcohol and incorporating plenty of fruits and vegetables could further support these cancer-preventive effects.<\/span><\/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 potential benefits to intermittent fasting, it&#8217;s important to also consider the potential downsides and risks. Here are a few you should keep in mind before you start an intermittent fasting regimen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/4-intermittent-fasting-side-effects-to-watch-out-for\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased hunger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutrient deficiencies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue or low energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Disordered eating patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased physical performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential negative impact on metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Risk of overeating during eating windows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood swings or irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Not suitable for everyone, including pregnant women, children and adolescents, and those with certain health conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Social challenges<\/span><\/li>\n<\/ol>\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=Pro_And_Cons_Of_Intermittent_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60798\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1024x576.png\" alt=\"Pro And Cons Of Intermittent Fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Increased Hunger<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One common drawback of intermittent fasting is the increase in hunger levels. As your body adjusts to a new eating schedule, you may experience intense cravings, particularly during the initial days. This can be challenging, particularly if you&#8217;re transitioning from a traditional meal pattern (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/4-intermittent-fasting-side-effects-to-watch-out-for\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To manage this, staying hydrated and incorporating more nutrient-dense, fiber-rich foods during your eating windows can help keep you feeling fuller for longer.<\/span><\/p>\n<ul>\n<li><b>Nutrient Deficiencies<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While intermittent fasting can offer health benefits, there&#8217;s a risk of nutrient deficiencies if meals aren&#8217;t well-planned (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3652955\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re not mindful, it\u2019s easy to miss out on essential vitamins and minerals, particularly when eating within a limited time frame.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you include a variety of foods, focusing on whole grains, lean proteins, fruits, and vegetables. A multivitamin may also help but consult with a healthcare professional first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a vegetarian then you\u2019re probably wondering if you can still fast while sticking to your diet? Find out all about <\/span><a href=\"https:\/\/betterme.world\/articles\/vegetarian-intermittent-fasting\/\"><b>Vegetarian Intermittent Fasting<\/b><\/a><span style=\"font-weight: 400;\"> in our earlier post.<\/span><\/p>\n<ul>\n<li><b>Fatigue or Low Energy Levels<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fatigue is a potential downside, particularly for those who are unaccustomed to fasting. You may initially feel sluggish or mentally foggy. This often occurs as your body adapts to deriving energy from fat rather than constantly feeding.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may take a week or two for your energy levels to stabilize. If you find this persists, consider adjusting your eating window or the types of food you consume to boost your energy.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pro_And_Cons_Of_Intermittent_Fasting\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li><b>Disordered Eating Patterns<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For some individuals, intermittent fasting can trigger or exacerbate disordered eating behaviors (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019ve had past issues with food, you should be cautious. It may be beneficial to consult a mental health professional or a registered dietitian before you start in order to navigate these risks effectively. It may be better for your health not to fast.\u00a0<\/span><\/p>\n<ul>\n<li><b>Decreased Physical Performance<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Athletes or those who are heavily into fitness may notice a dip in physical performance during fasting. Energy levels can drop, particularly during long workouts, which makes it harder to maintain intensity. If this concerns you, try timing your workouts during your eating window or adjust your fasting schedule to better support your activity level. If you\u2019re training for an important event, this may not be the time to do intermittent fasting.\u00a0<\/span><\/p>\n<ul>\n<li><b>Potential Negative Impact on Metabolism<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting can affect metabolism, particularly if it leads to significant calorie restriction over time. In extreme scenarios, this may cause your body to adapt by slowing down the rate at which you burn energy, which can make losing weight more difficult (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3673773\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). To mitigate this, you should avoid excessively low-calorie diets and focus on balanced, sensible meals that provide enough energy throughout your eating periods.<\/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=Pro_And_Cons_Of_Intermittent_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59121\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Risk of Overeating During Eating Windows<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There\u2019s a temptation to overindulge during eating windows, particularly after prolonged fasting. This can contribute to unintended weight gain and digestive discomfort (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/4-intermittent-fasting-side-effects-to-watch-out-for\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). To counter this, stick to balanced meals with appropriate portion sizes and be mindful of hunger cues to avoid mindless eating.<\/span><\/p>\n<ul>\n<li><b>Mood Swings or Irritability<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fasting can influence your mood, with some people reporting irritability and mood swings. This reaction can occur due to fluctuations in blood sugar levels, particularly in the initial fasting phases. Staying hydrated, getting enough sleep, and maintaining stable energy through balanced meals when you do eat can help keep your mood in check.<\/span><\/p>\n<ul>\n<li><b>Not Suitable for Everyone<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Intermittent fasting isn\u2019t a one-size-fits-all solution. People with certain medical conditions, such as diabetes, should approach it with caution (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Others, such as pregnant and breastfeeding women, or children and adolescents, shouldn\u2019t fast. Always consult a healthcare provider before making significant dietary changes.<\/span><\/p>\n<ul>\n<li><b>Social Challenges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Finally, fasting can pose social challenges, particularly during events focused on food. You may feel out of sync with friends or family who eat at different times. To navigate this, you can plan ahead by communicating your dietary goals or adjusting your fasting schedule for social occasions, which will ensure you don\u2019t miss out on valuable experiences with loved ones.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_16_Hours_the_Magic_Number_for_Fasting\"><\/span><b>Why Is 16 Hours the Magic Number for Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">16 hours is sometimes referred to as the \u201cmagic\u201d number for fasting because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It allows for a significant period of time for your body to enter into a state of ketosis, where it starts burning fat for energy instead of glucose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It aligns with your natural circadian rhythm, which influences your metabolism and digestion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It provides an extended period without food, giving the digestive system a break and allowing the body to focus on other important processes such as cellular repair and waste removal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s manageable for most people to maintain, as it typically involves skipping breakfast and delaying lunch by a few hours. This is more feasible than longer fasting periods that may require skipping multiple meals in one day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It has been suggested that it has positive health benefits, such as improved insulin sensitivity and decreased inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It allows for a larger eating window where you can consume enough calories and nutrients to sustain your body&#8217;s needs. This is particularly important for those who are active or have higher energy requirements.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While 16 hours may be the \u201cmagic number\u201d for some, it\u2019s important to listen to your body and adjust your fasting schedule accordingly. What works for one person may not work for another, so finding what works best for you is key.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\">Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Harmful_to_Do_Intermittent_Fasting_Every_Day\"><\/span><b>Is it Harmful to Do Intermittent Fasting Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s not harmful to do intermittent fasting every day, as long as you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and adjust accordingly. If you feel unwell or experience negative side effects, you should consider shortening your fasting window or taking a break from intermittent fasting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually work your way up to longer fasting periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit the length of your fast to 24 hours max, unless under medical supervision.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume enough calories and nutrients during your eating windows to sustain your body&#8217;s energy needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a variety of nutrient-dense foods in your meals to avoid nutrient deficiencies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrate throughout the day, even when fasting. Zero-calorie drinks such as water, tea, and black coffee are best.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult a healthcare professional before starting intermittent fasting if you have any underlying health conditions or concerns.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Stop_Intermittent_Fasting\"><\/span><b>Should You Stop Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you experience any negative side effects or have concerns about the sustainability of intermittent fasting for your lifestyle, it may be best to stop and reassess.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some signs that indicate it may be time to stop include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic hunger or cravings that are difficult to manage, particularly if it interferes with your daily life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty maintaining a balanced intake of nutrients and calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling constantly fatigued or low energy levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty concentrating or completing tasks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Disordered eating behaviors resurfacing or worsening.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Significant weight loss that\u2019s not intentional.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The truth about intermittent fasting is that while it may offer some health benefits, it isn\u2019t suitable for everyone and it&#8217;s important to prioritize your overall health and well-being above any dietary trend. If you decide to stop intermittent fasting, there are still many ways you can maintain a healthy lifestyle through mindful eating and regular exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re curious about<\/span><b><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"> Intermittent Fasting and Running<\/a>,<\/b><span style=\"font-weight: 400;\"> check out our previous post to learn more.<\/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=Pro_And_Cons_Of_Intermittent_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60522\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/timeline-of-fasting-1024x576.png\" alt=\"Pro And Cons Of Intermittent Fasting\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/timeline-of-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/timeline-of-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/timeline-of-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/timeline-of-fasting-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_1_month_of_intermittent_fasting\"><\/span><strong>What happens after 1 month of intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After one month of intermittent fasting, you may experience some weight loss and improved metabolic markers such as insulin sensitivity and inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also notice changes in your eating patterns, such as feeling less reliant on snacking or having a greater appreciation for whole foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, individual results may vary, and it&#8217;s important to focus on overall health rather than just weight loss when considering the effectiveness of intermittent fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_coffee_break_a_fast\"><\/span><strong>Does coffee break a fast? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Consuming any calories will break a fast. This includes coffee with added milk or sugar. However, black coffee (without any additives) or herbal tea are considered to have minimal impact on the fasting process and can be consumed during fasting periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore healthy<\/span><b> Intermittent Fasting Recipes<\/b><span style=\"font-weight: 400;\"> you can try that support your weight loss goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_16_8_fasting_work\"><\/span><strong>Does 16:8 fasting work? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, this fasting method works for some people. The potential benefits of intermittent fasting 16\/8 include weight loss and improving metabolic health. It&#8217;s considered to be a relatively manageable fasting schedule for many people and is believed to provide a significant enough period of time without food to reap potential benefits (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/8\/1114\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_not_losing_weight_on_16_8_fasting\"><\/span><strong>Why am I not losing weight on 16:8 fasting? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You&#8217;re not losing weight on 18:8 fasting because your calorie intake during your eating window may be exceeding your body&#8217;s energy needs. It&#8217;s important to track your food intake and ensure you&#8217;re consuming a balanced amount of nutrients and calories in your meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason could be that your body has adjusted to the intermittent fasting schedule, and you may need to switch things up by experimenting with longer fasting periods or incorporating strength training into your routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_break_intermittent_fasting_once_a_week\"><\/span><strong>Is it OK to break intermittent fasting once a week? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Breaking intermittent fasting once a week isn\u2019t harmful and may even be beneficial for some individuals. Some types of intermittent fasting, such as the 5:2 method, involve fasting on some days and eating normally on others. These breaks can help prevent feelings of deprivation and make the fasting schedule more sustainable in the long term.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pro_And_Cons_Of_Intermittent_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\/10\/ezgif.com-gif-to-mp4-12.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;\">Intermittent fasting has many potential benefits. It may help with weight loss, improve insulin sensitivity, promote autophagy, and potentially lower the risk of chronic diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it also has its downsides. It&#8217;s essential to consider these potential negatives before you start intermittent fasting and address them appropriately for a safe and sustainable approach to healthy living.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consulting a healthcare professional is recommended before making significant dietary changes to ensure it aligns with your individual needs and goals. With careful consideration and proper planning, intermittent fasting can be a useful tool in achieving better overall health and well-being.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting (IF) is a time- restricted eating pattern. Unlike traditional diets where calories or certain food groups are restricted, IF focuses on when to eat rather than what to eat. The theory behind IF is that by limiting the \u201ceating window\u201d to a specific time frame, your body will have longer periods of time [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":68239,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,150],"tags":[],"coauthors":[123,87],"class_list":["post-68238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","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: What Does the Science Say? - BetterMe<\/title>\n<meta name=\"description\" content=\"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? Find out if it&#039;s harmful to do it every day, when to stop, and answers to frequently asked questions about this dietary pattern.\" \/>\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\/pro-and-cons-of-intermittent-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: What Does the Science Say?\" \/>\n<meta property=\"og:description\" content=\"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? Find out if it&#039;s harmful to do it every day, when to stop, and answers to frequently asked questions about this dietary pattern.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-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=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\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=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Pros and Cons of Intermittent Fasting: What Does the Science Say?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\"},\"wordCount\":2572,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting.png\",\"articleSection\":[\"Diets\",\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-stages\/\\\">Intermittent fasting<\/a> (IF) is a time- restricted eating pattern. Unlike traditional diets where calories or certain food groups are restricted, IF focuses on when to eat rather than what to eat. The theory behind IF is that by limiting the \u201ceating window\u201d to a specific time frame, your body will have longer periods of time to burn stored fat for energy, ultimately leading to weight loss (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s13668-021-00353-5\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As you'll see, weight loss isn't the only potential benefit of IF. However, as with any dietary pattern, there are pros and cons to consider before deciding if IF is right for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Benefits of Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Research that has been done on mostly animal subjects has suggested a number of potential benefits associated with intermittent fasting, including (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Weight loss<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Improved metabolic health<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Enhanced brain function<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\",\"url\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\",\"name\":\"Pros and Cons of Intermittent Fasting: What Does the Science Say? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting.png\",\"description\":\"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pros and Cons of Intermittent Fasting: What Does the Science Say? - BetterMe","description":"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? Find out if it's harmful to do it every day, when to stop, and answers to frequently asked questions about this dietary pattern.","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\/pro-and-cons-of-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"Pros and Cons of Intermittent Fasting: What Does the Science Say?","og_description":"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? Find out if it's harmful to do it every day, when to stop, and answers to frequently asked questions about this dietary pattern.","og_url":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting-1024x640.png","type":"image\/png"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286"},"headline":"Pros and Cons of Intermittent Fasting: What Does the Science Say?","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/"},"wordCount":2572,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting.png","articleSection":["Diets","Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-stages\/\">Intermittent fasting<\/a> (IF) is a time- restricted eating pattern. Unlike traditional diets where calories or certain food groups are restricted, IF focuses on when to eat rather than what to eat. The theory behind IF is that by limiting the \u201ceating window\u201d to a specific time frame, your body will have longer periods of time to burn stored fat for energy, ultimately leading to weight loss (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13668-021-00353-5\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">As you'll see, weight loss isn't the only potential benefit of IF. However, as with any dietary pattern, there are pros and cons to consider before deciding if IF is right for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Benefits of Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Research that has been done on mostly animal subjects has suggested a number of potential benefits associated with intermittent fasting, including (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155(23)00395-1\/fulltext\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved metabolic health<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced brain function<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/","url":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/","name":"Pros and Cons of Intermittent Fasting: What Does the Science Say? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/3961-pro-and-cons-of-intermittent-fasting.png","description":"What are \u2605 PRO AND CONS OF INTERMITTENT FASTING \u27a4? 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