Intermittent Fasting: What It Is, Myths, and Recommendations for Doing It

Intermittent fasting has become very popular in recent years due to its positive health results.

On social media, you've probably seen many people practicing this strategy which, more than just skipping meals or eating when an app tells you, can help you adopt a healthier lifestyle. If you want to learn what it is and its benefits, keep reading this article.

What is intermittent fasting?‍

Intermittent fasting is a method in which you voluntarily choose to avoid eating for a set period in order to take advantage of its many benefits, including weight loss. For example, instead of eating three traditional meals (breakfast, lunch, and dinner), you end up having only two main meals.

7 Benefits of Intermittent Fasting

1. Reduces inflammation‍

According to a study published in the American Journal Of Clinical Nutrition, intermittent fasting reduces the expression of inflammatory biomarkers, playing a key role in lowering inflammatory processes.

2. Facilitates weight loss‍

Intermittent fasting puts the body in a caloric deficit for extended periods, regulating blood sugar levels and promoting fat loss, especially visceral fat.

3. Increases growth hormone levels‍

Fasting raises growth hormone levels, which helps extract energy from fat tissue and supports muscle development. Without calorie intake, the body draws energy from fat stores.

4. Improves insulin sensitivity‍

Longer periods without food improve insulin receptor sensitivity in cells, enhancing nutrient uptake—especially glucose—into the cells, helping reduce abdominal fat and the risk of type 2 diabetes.

5. Regulates cholesterol‍

Clinical trials show that intermittent fasting lowers total cholesterol and triglycerides, providing cardiovascular benefits in obese patients. It also increases adiponectin, an anti-inflammatory hormone.

6. Improves quality of life‍

Restricted eating windows reduce oxidative stress. Digestive rest also supports better nutrient absorption in the gut.

7. Enhances brain health‍

Intermittent fasting boosts the production of brain-derived neurotrophic factor (BDNF), which protects against depression, strokes, and chronic nervous system conditions. It may help prevent neurodegenerative diseases like Alzheimer's, Parkinson’s, and Huntington’s.

Types of Intermittent Fasting

18:6‍

Fast for 18 hours and eat during a 6-hour window—usually starting your first meal at noon.

One-day fast‍

Fast for 24 hours once a week. Commonly, dinner is the last meal before the fast, and the next meal is dinner the following day.

Alternate-day fasting‍

Fast for 2 non-consecutive days each week. On the other 5 days, eat freely.

Intermittent Fasting and Weight Loss‍

It promotes fat burning and calorie reduction while improving insulin sensitivity.

A review of 41 studies in Canadian Family Physician found that obese patients doing intermittent fasting lost 0.8% to 13% of their body weight without side effects.

Another meta-analysis review concluded that the 5:2 fasting method leads to significant weight loss in overweight and obese adults. It is also feasible for adolescents.

Common Myths About Intermittent Fasting

Regarding intermittent fasting, it is common to hear and read information that may make us doubt its real benefits. However, in this subsection we will clarify any doubts you may have.

1. Loss of muscle mass‍

The practice of intermittent fasting has been associated with a low percentage of muscle mass loss since fasting periods are not that long. Ideally, you should consume enough protein throughout the day so that any potential loss can be counteracted by a high protein intake and physical exercise.

2. You can't drink beverages during fasting‍

Although the word fasting means a period during which no food should be consumed, there are beverages—besides water—that are allowed in most intermittent fasting practices. The important thing is that they are drinks without sugar: black coffee, tea, and other infusions, since the amount of calories they provide is insignificant and therefore do not affect the fast.

3. It has harmful effects on health‍

Currently, there are many prejudices regarding intermittent fasting. However, scientific evidence has shown that when done in a controlled manner, it actually has countless benefits for metabolism. It has been proven to have positive effects on blood pressure, reduction in body mass index, weight loss, and improvement in total cholesterol and triglyceride levels in most people with overweight.

4. It leads to poor eating habits‍

Among the myths of intermittent fasting, some people claim that following this dietary regimen leads individuals to increase their intake of foods rich in sugar, saturated fats, and sodium compared to those who do not practice intermittent fasting. In general, the opposite occurs—people tend to eat better throughout the rest of the day, and the body improves its insulin sensitivity.

However, if this is your case, perhaps the way you are practicing intermittent fasting is not the best for you—it is always important to personalize. Even if you have a history of eating disorders and are concerned about fasting despite its benefits, it is best to discuss it during your nutrition consultation.

5. It affects sex hormones‍

Currently, there is no scientific evidence confirming a decrease in the levels of sex hormones in people who practice intermittent fasting in any of its forms.

Recommendations for Practicing Intermittent Fasting

Maintaining long-term eating windows may seem like a difficult goal to achieve, so we recommend following these tips to get better results:

• It is important to drink water or sugar-free infusions throughout the day to stay hydrated.
• At the beginning of fasting days, it is recommended to avoid engaging in intense physical activity.
• When breaking your fast, choose friendly foods that are easy to digest for your gut, such as green vegetables, white meats, and healthy fats.
• During fasting periods, doing activities that require concentration will help keep your mind occupied and prevent thinking about food.
• Intermittent fasting for more than 14 hours is not recommended for pregnant women, children under 12 years old, people with eating disorders, or those with a very low body fat index.

Do you want to start practicing intermittent fasting safely and effectively?‍

Discover how this method can help you reach your weight goals with personalized guides, courses, and even an ebook on intermittent fasting.

Schedule your appointment with a nutritionist at NutriWhite to lose weight and transform your health today.