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Pros and Cons of Intermittent Fasting- Does It Really Keep You Healthy

Pros and Cons of Intermittent Fasting - diet solutions

Intermittent fasting is a Gen-Z trend and is currently shaking the grounds of all fitness norms. The idea of giving no food to your body for a certain period is quite not very heard of. A few years earlier, it may not be super cool but it is today. And to a surprise, health scientists support this funky idea. 

Well, if it is truly helpful in keeping you in shape and adding health benefits to your life, there’s no harm in discussing it openly. However, be sure not to start anything without a proper understanding and caution you must keep and most importantly, do not forget to consult your doctor beforehand. 

With all said, let’s dive deep into Intermittent fasting and its possible effects. 

( Also Read More – ⁠8 Food Items to Boost Your Immunity as We Transition to Summer )

What is Intermittent Fasting?

Intermittent fasting is a new buzz in the fitness industry. Shockingly, it is taking all the attention and praise from all around. It is easier to do and is very adaptable for all people irrespective of their work-life balance & eating habits. 

Intermittent Fasting (IF) doesn’t suggest what to eat but when to eat. This one change in the calorie intake perspective changes the whole equation of weight loss. 

IF offers simpler eating patterns which are open to adapting different periods of eating & fasting. Several methods divide the day or week into periods of fasting which is comparatively easier than strict diet plans. 

For the first few days, your body will start getting its taste so you’ll feel some discomfort but hunger is not that much of a big deal here. Moreover, you can drink water, cold coffee, coffee, tea, and other beverages with near zero calories in the fasting period. 

Intermittent Fasting for Weight Loss:

Several researches on intermittent fasting clearly show that it is effective. However, ‘HOW MUCH’ is still a question for fitness trackers and scientists. But intermittent fasting is not only about losing weight.

We already have the traditional weight loss methods. The benefit of IF is its flexibility and adaptability to get fixed into all kinds of work-life routines. 

Fasting has been a major part of all cultures around the globe, making it a vital part of human evolution. But it’s not just about worshipping God. 

Notably, IF automatically decreases the calorie intake but that’s not all. It also improves your health, mood, and energy for days. Yes, we all need food to survive but these are the results of scientific research. 

Note these points if you’re into Intermittent Fasting. 

  • Maintain your food quality with a balanced diet, full of nutrition, whole-grain food, and single-ingredient food meals.
  • Be consistent in the process and don’t be in a hurry to see results.
  • Don’t be too harsh on your body. There are different types of IF. Choose what suits you the best. 

Types of Intermittent Fasting:

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1. The 16/8 IF Method: 

Keep fast for 16 hours continuously and then consume for 8 hours each day. Most people follow this kind of intermittent fasting where they eat from 10:00 a.m. till 6:00 p.m. and keep fasting for the rest of the day. 

This fast improves heart health and maintains the regularity of your weight.

2. Eat-Stop-Eat Method: 

The Eat-Stop-Eat method works for weekly maintenance. People eat nothing from one dinner to the next once or twice a week only. 

You may feel this very uncomfortable as beginners. But this is effective and makes your body very relaxed over time.

3. 5:2 Diet Method: 

The 5:2 direct method is also a weekly maintenance program in which you eat about 1/4 of your regular intake for the next two days. In the weekdays or the remaining 5 days, everything goes normal. Research says that the 5:2 Diet Method is great for working professionals, helps in regulating weight, and reduces the hunger triggers in humans.

4. Alternate Day Fasting Method: 

Alternate day fasting intermittent programs offer a simple idea to maintain your weight. Consume as much as you need on Day 1 and keep fast for the whole next day. Drink only the calorie-restricted liquids on Day 2. 

This fasting method helps you achieve a healthy weight, improve insulin regulation, and maintain blood sugar in the body. Also, it reduces inflammation in the body. 

( Read More –  Summer Weight Loss- How to Lose Some Pounds in the Hot Weather )

Intermittent Fasting Pros:

  1. IF helps reduce belly fat & calories without being indulged in any tough eating routine. 
  2. Fasting reduces insulin restriction which lowers blood sugar by 3-5% and insulin levels by 20-25%. This is greatly helpful in Type-2 diabetic people. 
  3. Helps in reducing chronic diseases. 
  4. Reduces bad LDL cholesterol, improves blood circulation, limits blood triglycerides, and resists insulin which improves heart health. 
  5. Improves nerve cells by producing BDNF hormones. 
  6. Fasting extends anti-aging. 
  7. Helpful in dealing with Thyroid. 
  8. It allows unrestricted eating and doesn’t count calories. 

Intermittent Fasting Cons:

  1. May lead to side effects on fasting days. 
  2. Potential to reduce physical activities overall. 
  3. You may feel severe hunger during fasts. 
  4. No boundaries on nutritional eating. 
  5. Overeating may come as a clear problem. 
  6. Doctors may not advise it for long-term practices. 
  7. It may not be very suitable with social obligations & family norms. 
  8. IF can be very dangerous for people such as pregnant & breastfeeding women, children, people with eating disorders, kidney stones, blood pressure reflux, or diabetes. 
  9. May affect the growth hormones in children. 
  10. IF is not for people above 60 years of age. 

Tips for Intermittent Fasting:

We know you’re excited and have developed quite some understanding about Intermittent fasting till now. But understand that reading only is not enough. In practice, your experience is going to teach you newer things as well. But here are some tips to make your journey better. 

  1. Start slowly in the beginning. 
  2. Stay hydrated throughout the day. 
  3. Pre-plan your meals always. Make sure to add enough nutrition to them. 
  4. Listening to your body is what you need to get the best results. Don’t force things that your body isn’t supporting.
  5. Be busy while you’re fasting. 
  6. Adjust your eating habits in the long term. 
  7. Monitoring your progress is a good idea. 
  8. Get quality sleep each day. 
  9. Say goodbye to stress or at least manage it. 
  10. Seek a doctor’s help. 
  11. Do light exercise each day.  


Intermittent Fasting is a new game-changing trend in the fitness industry. But we don’t suggest you hop on it because it’s there. This blog targets to introduce you to IF, its pros and cons, and tips to get the best results.