What Is Intermittent Fasting?

Intermittent fasting (IF) is less about what you eat and more about when. It involves cycling between periods of eating and fasting—ranging from several hours to a couple of days—where food intake is very limited (sometimes as low as 500 calories a day) or completely avoided.

The Most Popular Styles of Intermittent Fasting

1. 5:2 Method
Eat normally for five days of the week, and on the remaining two days, limit intake to around 500 calories for women and 600 for men.

2. Alternate-Day Fasting
Eat freely one day (usually within an 8 a.m.–8 p.m. window), then restrict to about 500 calories the next. Alternate this pattern as long as desired.

3. Time-Restricted Eating
Choose an eating window—such as noon to 8 p.m.—and fast outside those hours. Many people find this the simplest and most sustainable style.

The Pros of Intermittent Fasting

✔ Weight Loss Support
Restricting eating hours can naturally cut down calories. In turn, this often helps with weight loss—though studies show IF is not necessarily more effective than other calorie-controlled diets.

✔ Potential Health Benefits
Some research links IF to better blood sugar control, reduced diabetes risk, and improved heart health.

✔ Mindful Eating
With fewer calories to “spend,” you’re likely to savor your meals, slow down, and choose nutrient-rich foods like lean proteins, vegetables, and whole foods rather than processed snacks.

✔ Healthier Habits Overall
Even on non-fasting days, many people make more thoughtful food choices, learning the valuable lesson that every calorie counts.

The Cons of Intermittent Fasting

✘ Hunger & Overeating
Fasting can trigger extreme hunger, which may lead to bingeing during eating windows—canceling out any progress.

✘ Low Energy & Irritability
Going long stretches without fuel can cause headaches, crankiness, and fatigue. With busy schedules, most people can’t afford to feel drained or unproductive.

✘ Social Challenges
Food isn’t just fuel—it’s part of family traditions, social gatherings, and daily routines. IF can feel restrictive when it interferes with shared meals.

The Bottom Line

Intermittent fasting isn’t magic, but it can be a useful tool for reducing calorie intake and supporting weight management. It can also be combined with other eating styles—low-carb, Mediterranean, Paleo, or simply balanced, whole-food eating.

That said, IF isn’t for everyone. Always consult your doctor before starting, especially if you have medical conditions or take medications.

In the end, the “best” eating style is one that supports your health, fits your lifestyle, and is something you can actually enjoy long term.