Intermittent fasting--what is it, and does it work?

IF is an eating pattern where you cycle between periods of eating and fasting. Some of the popular styles that many people practice are:

16:8 - fast 16 hours, eat within 8 hours

5:2 - eat normally for 5 days, restrict calories (500-600 a day) for 2 days

The bottom line is, it's not about what you eat, it's about when you eat. 

What will it do for your body?

IF can help your body in many ways, for instance:

1. It helps with weight management because of low calorie intake. This can promote fat loss.

2. It can improve insulin sensitivity due to steadier blood sugar, and may lower risk of type 2 diabetes.

3. It boosts cell repair because fasting triggers cell clean up, and is linked to slowed aging.

4. It can reduce inflammation

5. It helps heart health by reducing cholesterol levels, blood sugar and triglycerides

6. It promotes brain health

Negative effects

However, there is almost always the dark side. IF can:

- Make you feel hungry and irritable

- Create energy dips, which makes it harder to focus or exercise

- Make you overeat, cancelling out the benefits altogether

- Create digestive issues like bloating and constipation

- Introduce nutrient gaps if food choices are poor

Does it work?

Yes and no. It isn't a magic fix, because if you eat high-calorie junk in your window, the results won't be great. However, it has worked for many if you eat clean. 

Nevertheless, results often vary, because every body has its own tale to tell!