Intermittent Fasting has received a lot of attention from researchers, and many claim that it is safe for many people if certain guidelines are followed.

Intermittent fasting is NOT safe for pregnant or breastfeeding women, type 1 diabetics, people with certain chronic disorders such as cancer, osteoporosis, osteopenia, children, frail elderly, patients with kidney or liver insufficiency, people who have or are susceptible to eating disorders, and people taking certain medicines (as always, check with your doctor to determine if an exercise or nutrition program is safe for your individual circumstances).

Which modes of Intermittent Fasting are safest for you?

There are several modes of intermittent fasting, and some modes are more difficult and advanced than others.

16/8 Mode, sometimes called the "Daily Time-Restricted Fasting" mode, is among the most popular modes of intermittent fasting and among the easiest to follow. In the 16/8 mode, you will plan your meals so that all your food/drinks and calories are consumed within an 8-hour window. This is often called the "Feasting Phase." This window is typically between 10 a.m. to 6 p.m.

Following the feasting phase, you will go 16 hours without consuming any calories. This is often called the "Fasting Phase." During this fasting phase, you can drink coffee, tea, or water, but nothing with any calories, so you will not use sweeteners of cream/creamers, etc. The specific times you use are your choice but are always within the 8-hour window. Artificial sweeteners/creamers/diet drinks are never recommended.

One of the reasons the 16/8 mode is so popular is it mimics what people tend to do anyway. People who skip breakfast and have lunch and dinner completed by 6 p.m. are already following the 16/8 mode or can easily adjust to it.

"The Warrior Diet" is another popular mode of intermittent fasting. In "The Warrior Diet," you will follow the same 16/8 rule as stated above, but the Warrior Diet allows you to graze on fruits and vegetables throughout the day (within the 8-hour window), and then have one big meal for dinner (again, completed within the 8-hour window).

The 5:2 Fasting mode will have you eat normally 5 days per week and then fast two days per week. Typically, you will choose two non-consecutive days, for example, Monday and Thursday, to fast. Most people find it easiest to eat normally on weekends and plan their two fasting days.

The Alternate Day mode of intermittent fasting is more difficult and challenging. This mode requires you to eat normally one day, and fast completely the next day. You can vary this mode or at least ease into it by eating normally one day and then limiting yourself to 500 calories/day (women), or 600 calories/day (men) on the fasting day.

Once again, you should seek medical advice and supervision before trying this mode of dieting. Medical supervision is required anytime you will be consuming less than 1200 calories per day since it will be impossible to get the RDAs of macro and micronutrients on less than 1200 calories per day.

What are the benefits of Intermittent Fasting?

We do not have long-term research proving any of the claims of the proponents of intermittent fasting. However, several proponents claim to have observed the following benefits from this diet: reduced body inflammation leading to improvements in Alzheimer's, arthritis, asthma, irritable bowel syndrome, multiple sclerosis, type two diabetes, sleep apnea, some types of cancer, and more.

©March 2023