{"id":13401,"date":"2020-01-17T09:46:33","date_gmt":"2020-01-17T14:46:33","guid":{"rendered":"https:\/\/foodmedcenter.org\/?p=13401"},"modified":"2022-05-12T09:53:38","modified_gmt":"2022-05-12T13:53:38","slug":"intermittent-fasting-diet-and-fitness-profile","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_cn\/intermittent-fasting-diet-and-fitness-profile\/","title":{"rendered":"Intermittent Fasting: Everything You Need to Know (A Comprehensive Research Report)"},"content":{"rendered":"<p><i><span style=\"font-weight: 400;\">An overview of intermittent fasting. Part of an <a href=\"https:\/\/foodmedcenter.org\/zh_cn\/?s=diet+and+fitness+profiles\" target=\"_blank\" rel=\"noopener noreferrer\">ongoing series highlighting various diets and fitness trends<\/a>.\u00a0<\/span><\/i><\/p>\n<h3><b>Key Points:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">What it is: <\/span><\/i><span style=\"font-weight: 400;\">an umbrella term for a few different fasting diets, including time-restricted fasting done each day and alternate-day fasting with minimal calories consumed every-other-day.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">What we know: <\/span><\/i><span style=\"font-weight: 400;\">There is no single consensus regarding intermittent fasting, but research continues to explore its benefits, including weight loss at least comparable to standard calorie restriction and improved metabolic markers like decreased LDL cholesterol and triglyceride levels. Much more research needs to be done to establish intermittent fasting as a medically sound long-term intervention for weight loss and overall improved health.<\/span><\/li>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Recommendations: <\/span><\/i><span style=\"font-weight: 400;\">Time-restricted fasting seems to be the most doable, most closely resembling a standard non-diet eating pattern. Sticking to an eight-hour eating period during daylight hours (or somewhat close to daylight hours) does create a regular rhythm and has suggested benefits for the metabolism. If considering intermittent fasting, consult with your physician and a registered dietitian.<\/span><\/li>\n<\/ul>\n<h3><b>How It Works<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is an umbrella term for a few different types of<\/span> <a href=\"https:\/\/www.nia.nih.gov\/health\/calorie-restriction-and-fasting-diets-what-do-we-know\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">fasting diets<\/span><\/a><span style=\"font-weight: 400;\">, in which a person does not eat at all or severely limits intake during certain times within a day, a week, or a month.<\/span><span style=\"font-weight: 400;\"> Intermittent fasting has recently gained traction as a method of calorie restriction, a pattern widely studied as a way to maintain health and a nutritious lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few different ways to go about intermittent fasting, but the overall idea is to reduce calories by eating unrestricted during some hours in the day or on some days of the week while fasting outside of these eating periods.\u00a0<\/span><\/p>\n<h3><b>The Hype\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting has its place in<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">ancient traditions, for health, and for religious practices<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> But in recent years intermittent fasting has gained a lot of attention in research and in the media, with famous fasters like <\/span><a href=\"https:\/\/www.telegraph.co.uk\/news\/2019\/04\/10\/twitter-ceo-jack-dorsey-reveals-secret-running-two-companies\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Twitter CEO Jon Dorsey<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.insider.com\/jennifer-aniston-reese-witherspoon-intermittent-fasting-16-hours-skip-breakfast-2019-10\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Jennifer Aniston, and Reese Witherspoon<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><b>The Claims<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Some research shows that intermittent fasting works as a method of weight loss &#8211; at least on a short-term basis. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6128599\/pdf\/cureus-0010-00000002947.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent fasting is also promoted to improve metabolic markers that are associated with chronic disease<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> for example, LDL cholesterol levels and triglycerides.<\/span><span style=\"font-weight: 400;\"> However, there is still a lot of research to be done about its long-term effects on developing a feasible healthy lifestyle.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12593\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest that methods of intermittent fasting can result in similar weight loss results to those of standard daily, continuous calorie restriction regimens. Intermittent fasting was introduced as an alternative and a more accessible diet since the standard calorie restriction requires daily adherence.<\/span><span style=\"font-weight: 400;\"> With a more flexible approach fasting in short term periods of time, there is more freedom to meet energy requirements during eating periods.\u00a0<\/span><\/p>\n<h3><b>How You Actually Do It<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is often done in a few different ways:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Time-Restricted Fasting: <\/span><\/i><span style=\"font-weight: 400;\">Meals are consumed within a limited period of time each day (usually six to eight hours), with nothing consumed during the other hours. Some people choose to eat in a six-hour window, but most commonly, fasts last 16 hours with an eight-hour eating window. The eating window can be decided upon based on individual schedule and lifestyle, for example, a window can be from 7 a.m. to 3 p.m., 9 a.m. to 5 p.m., or 1 1 a.m. to 7 p.m.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Alternate-Day Fasting: <\/span><\/i><span style=\"font-weight: 400;\">Eating is unrestricted every other day, and no or minimal calories can be consumed on fasting days, consisting of at most one meal (usually at lunchtime) that provides about 25 percent of daily calorie needs.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">5:2 Eating Pattern: <\/span><\/i><span style=\"font-weight: 400;\">Eating is unrestricted for five straight days each week, followed by two days of restricted calorie intake of up to 25 percent daily calorie needs. These two days could consist of one bigger meal, usually at lunchtime.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Periodic Fasting: <\/span><\/i><span style=\"font-weight: 400;\">Caloric intake is restricted for multiple days in a row (such as five days in a row within a month), and unrestricted on all other days.\u00a0<\/span><\/p>\n<h3><b>So, What Can You Eat?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">In theory, non-fasting periods have no restrictions on what you can eat. But if intermittent fasting is being used as an intervention for weight loss and reduced risk of chronic disease (such as cardiovascular disease and type II diabetes), it is best to consume a balanced, healthy diet during the non-fasting periods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The importance of food quality during eating windows takes part in the effects and benefits reaped by the fasting periods.<\/span><span style=\"font-weight: 400;\"> It is important to include fruits, vegetables, and whole grains as well as protein sources and unsaturated fats to create a wholesome and balanced diet to satiate and provide adequate calories and micronutrients.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because there are fewer opportunities to eat, making sure to consume a nutrient-dense diet<\/span> <a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/3\/673\/htm\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">is highly recommended<\/span><\/a><span style=\"font-weight: 400;\">, especially to avoid long term issues such as malnutrition.<\/span><span style=\"font-weight: 400;\"> Incorporating nutrient-dense foods provides \u201cmore nutrition bang for the calorie buck,\u201d as explained in a<\/span> <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/add-more-nutrient-dense-foods-to-your-diet\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Harvard Health Letter<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> In other words, nutrient-dense foods are those that have high nutrition content (vitamins, minerals, fiber, lean protein) but are not comparably high in calories.\u00a0<\/span><\/p>\n<h3><b>Diversity of Foods?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As with any healthy diet, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/healthy-eating-plan\/art-20044905\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">it is recommended that you eat a variety of foods<\/span><\/a><span style=\"font-weight: 400;\"> from as many food groups as possible.<\/span><span style=\"font-weight: 400;\"> Intermittent fasting allows for a diversity of foods because during eating windows nothing there are no restrictions. The recommendations are in fact to include a diversity of foods, meaning a wide variety of nutrient-rich fruits and vegetables, whole grains, nuts, beans, lean proteins, fish, and dairy.<\/span><\/p>\n<h3><b>Hard to Maintain?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It is not easy, nor a natural eating pattern, to skip meals intentionally and to rely on water, coffee, and tea to keep full during fasts. It is also not easy to maintain a balanced meal plan during eating periods or non-fasting days. Non-fasting days are meant to include healthy meals and eating in moderation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Only having to grocery shop, plan meals, and prepare food some of the time makes intermittent fasting makes it a little less overwhelming for some people to make healthy choices. For those who find preparing healthy meals each day a chore, not having to prepare each day may make it easier during the eating periods to find the motivation to make a variety of healthy meals. It creates fewer instances to make decisions and provides more structure to abide by. For some people, this aspect makes intermittent fasting much easier to maintain. For others, this makes it more challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising while fasting can also be a challenge. In complement with physical activity, the diet is meant to fuel the body and provide energy for the activity and recovery, both of which can be difficult with intermittent fasting. If incorporating physical activity into one\u2019s lifestyle is compromised during fasting periods, the benefits of intermittent fasting overall might be in question. Finding the balance and being able to maintain consistent and well-fueled physical activity may be difficult.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The social aspect of eating makes intermittent fasting difficult to maintain as well. Say a family gathering, work event, or a friend\u2019s birthday celebration is called for 7:30 p.m. but one\u2019s eating window ends at 7 p.m.; depending on the social environment, it can be hard to come along for the event and refrain from sharing the table\u2019s appetizer or tasting a spoonful of Grandma\u2019s famous soup.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, whether intermittent fasting is easy to maintain is very dependent on the individual. Regardless of the method, there are many who attest that it is a straight-forward and easy-to-maintain means of calorie restriction. There is research that suggests that intermittent fasting can be an option for those who have a hard time adhering to daily calorie restriction. Supporters of alternate-day and 5:2 fasting endorse that after getting used to it, it becomes easier to only worry about what to eat part of the time. Others who practice time-restricted fasting find their eating windows as discipline barriers against midnight snacking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, there is still little data on weight loss maintenance and long-term maintenance of intermittent fasting. Others have found it difficult to maintain their weight loss after stopping an intermittent fast regimen. A notable aspect of a<\/span> <a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2623528\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">2017 study published in JAMA<\/span><\/a><span style=\"font-weight: 400;\"> was a very high dropout rate (38 percent) among those assigned to the fasting group, which can be telling.<\/span><span style=\"font-weight: 400;\"> In contrast, it\u2019s difficult to confirm claims regarding long-term maintenance because of the lack of studies and data on diet sustainability.\u00a0<\/span><\/p>\n<h3><b>Cost of Diet?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Because there are no restrictions during the eating period, there is a wide variability and flexibility in the cost of intermittent fasting. The cost of the diet will depend on what type of intermittent fasting method is being used and the make-up of meals during the eating window. Theoretically, intermittent fasting results in eating less food (in comparison to the standard American diet), so less money needs to be spent on food. Fewer meals eaten per day or per week means less money spent on lunch breaks and groceries.\u00a0<\/span><\/p>\n<h3><b>What the Research Says<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Most largely studied research done on intermittent fasting has focused on the weight-loss aspect of the lifestyle, primarily in people with obesity. Only a few small clinical trials have been conducted. More research is needed to determine which, if any, types of intermittent fasting have long-term benefits.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6304782\/pdf\/12967_2018_Article_1748.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Hypothesized benefits of intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> are more extensively studied in animal models than in humans but suggest improved insulin sensitivity and reduced inflammation and oxidative stress.<\/span><span style=\"font-weight: 400;\"> Higher insulin sensitivity allows the cells in the body to use glucose more effectively, reduce blood sugar levels, and therefore prevent type II diabetes. <\/span><a href=\"https:\/\/www.empr.com\/home\/news\/review-investigates-effects-of-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">New research<\/span><\/a><span style=\"font-weight: 400;\"> continues to find associations between intermittent fasting and improved metabolic markers including BMI and fasting blood glucose levels.<\/span><span style=\"font-weight: 400;\"> Research continues to emerge and recognize new and potential associations, but also continues to recognize the need for further randomized control trials to deepen the understanding.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/86\/1\/7\/4633143\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">A 2017 review<\/span><\/a><span style=\"font-weight: 400;\"> of 12 animal studies examined the effects of alternate-day fasting on chronic disease risk and found that fasting glucose concentrations generally decrease in response to alternate-day fasting in animal models within a short-term study conditions.<\/span><span style=\"font-weight: 400;\"> However, in one study included in the review, the glucose and insulin concentrations decreased to a similar extent in the alternate-day fasting group as in the standard calorie restriction group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To assess cardiovascular response to alternate-day fasting, trials have examined heart rate, blood pressure, circulating lipids, and ischemic injury. The 2017 review notes that recent studies suggest that reductions in heart rate may be associated with alternate-day fasting.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a more recent<\/span> <a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/3\/673\/htm\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">2019 review<\/span><\/a><span style=\"font-weight: 400;\">, alternate-day fasting was found to lower LDL cholesterol levels.<\/span><span style=\"font-weight: 400;\"> Studies found that getting 100 percent of needs during the eating window can help individuals avoid night eating and follow a better circadian rhythm, but assuring a well-balanced diet during the eating window in a real-world setting (outside of a study environment) becomes the challenge in maintaining the benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28975722\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\"> 2017 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\">, which looked at the data from five different studies, weekly intermittent fasting interventions were found to be just as effective as the more standard weight-loss intervention of continuous calorie restriction.<\/span><span style=\"font-weight: 400;\"> The standard calorie restriction used as a comparison involves eating fewer calories each day in order to lose weight, for example eating 2000 calories when estimated individual needs are 2500, or consciously choosing a lower-calorie snack and meal options to lower total calorie intake. The study concluded that instead of this more well-known calorie restriction method for weight loss, intermittent fasting provides a more flexible alternative that can yield the same weight loss results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5680777\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">clinical trial published in 2018<\/span><\/a><span style=\"font-weight: 400;\">, with 100 participants found that participants in the fasting group ate more than prescribed on fasting days and less than prescribed on non-fasting days, while those in the daily calorie restriction group typically met their prescribed energy goals on a daily basis.<\/span><span style=\"font-weight: 400;\"> Mean weight-loss was similar for participants in the alternate-day fasting group and the daily calorie restriction group after six months. This clinical trial concluded that alternate-day fasting did not result in greater adherence, weight loss, weight maintenance, or cardioprotection compared to daily calorie restriction.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.annualreviews.org\/doi\/pdf\/10.1146\/annurev-nutr-071816-064634\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Rodent studies<\/span><\/a><span style=\"font-weight: 400;\"> show that intermittent fasting &#8212; especially time-restricted fasting &#8212; might directly influence the gut microbiota, which has an important role in digestion, immunity, and much more.<\/span><span style=\"font-weight: 400;\"> Our circadian rhythms have evolved to be in sync with the day\/night cycle, and so gastric emptying and blood flow are greater during the day. A chronically disturbed circadian rhythm can affect gastrointestinal function long-term. Time-restricted fasting mimics a steadily regimented day\/night eating pattern to match that of our natural sleep schedule, and creating a structured fasting rhythm may contribute to a beneficially diverse gut microbiome as well as a decrease in inflammation, which is typically elevated in obesity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is a lot of research on intermittent fasting, as it has become a popular approach to weight loss and of interest to many in the general public. There are studies that suggest inconsistent or inconclusive results, but some with a potential of favorable outcomes. One limitation of current research is that much of the research being done on animals rather than humans, and many of the human studies are limited by small sample sizes. Because of short-term follow-ups for much of the research as well, information about long-term maintenance and benefits of intermittent fasting are still not understood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Within current research are some studies with inconsistent or inconclusive results and some with the potential of a promising long-term outcome. Limitations from the majority of the research include a small portion of studies on humans rather than animals, small sample sizes, short-term follow-up, and inconsistency among the methods of intermittent fasting being studied.<\/span><\/p>\n<h3><b>Nutritionally Sound?<\/b><\/h3>\n<p><a href=\"https:\/\/www.eatrightpro.org\/about-us\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Academy of Nutrition and Dietetics<\/span><\/a><span style=\"font-weight: 400;\">, the world\u2019s largest organization of food and nutrition professionals, does not have an official statement regarding the effects of intermittent fasting. Among nutritionists and dietitians, intermittent fasting is still up for debate. Some dietitians endorse intermittent fasting as one method to calorie reduction if maintained thoughtfully. Supporters in the medical field include<\/span> <a href=\"https:\/\/thefastingmethod.com\/about-us\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Dr. Jason Fung<\/span><\/a><span style=\"font-weight: 400;\">, a Toronto-based nephrologist, co-founder of the Intensive Dietary Management Program, and has written three best-selling books, <\/span><i><span style=\"font-weight: 400;\">The Obesity Code<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">The Complete Guide to Fasting<\/span><\/i><span style=\"font-weight: 400;\">, and <\/span><i><span style=\"font-weight: 400;\">The Longevity Solution<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Others aren\u2019t as supportive that intermittent fasting is nutritionally sound. There is a concern for<\/span> <a href=\"https:\/\/www.who.int\/features\/qa\/malnutrition\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">malnutrition<\/span><\/a> <span style=\"font-weight: 400;\">when fasting, which is the deficiencies or imbalances in a person\u2019s intake of energy and nutrients.<\/span><span style=\"font-weight: 400;\"> With malnutrition often comes the concern for something called <\/span><a href=\"https:\/\/www.dietdoctor.com\/fasting-and-re-feeding-syndrome\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">refeeding syndrome<\/span><\/a><span style=\"font-weight: 400;\">, which is the potentially harmful shifts in fluids and electrolytes after reintroducing food too quickly after a period of not eating.<\/span><span style=\"font-weight: 400;\"> Like <\/span><a href=\"https:\/\/www.eatright.org\/health\/weight-loss\/fad-diets\/what-is-intermittent-fasting\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Barbara Gordon, RDN, LD<\/span><\/a><span style=\"font-weight: 400;\">, many dietitians feel that \u201cthere needs to be more research, especially regarding the negative side effects of fasting,\u201d before intermittent fasting can be a strongly recommended treatment for weight loss.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h3><b>Medically Sound?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">While there is no single consensus amongst physicians, medical research continues to explore the benefits of intermittent fasting, especially as the data continues to emerge with more studies. Many physicians are involved in the research that continues to investigate intermittent fasting as a weight loss intervention. Some, like<\/span> <a href=\"https:\/\/healthmatters.nyp.org\/is-intermittent-fasting-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Dr. Shilpa Ravella, a gastroenterologist at NewYork-Presbyterian<\/span><\/a><span style=\"font-weight: 400;\">, emphasize that anyone interested in trying intermittent fasting should adopt a healthy, plant-based diet and lean closer towards a time-restriction fasting method in that <\/span><i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><span style=\"font-weight: 400;\">meals are consumed within a limited period of time each day (usually six to eight hours), with nothing consumed during the other hours.<\/span> <a href=\"https:\/\/gero.usc.edu\/2019\/04\/18\/eat-less-live-longer-the-science-of-fasting-and-longevity\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">One of Time magazine\u2019s 50 Most Influential People in Healthcare and USC Leonard Davis School of Gerontology Professor Valter Longo<\/span><\/a><span style=\"font-weight: 400;\"> has been at the forefront of the intermittent fasting conversation and is a strong voice supporting intermittent fasting\u2019s potential role in disease prevention, promotion of healthy aging, and expedite cellular repair.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to<\/span> <a href=\"https:\/\/yaledailynews.com\/blog\/2019\/09\/26\/science-unclear-on-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Clinical Director of the Yale Metabolic Health and Weight Loss Program Artur Vargas Viana<\/span><\/a><span style=\"font-weight: 400;\">, the proposed benefits of intermittent fasting do not stem from the method of weight loss specifically but rather because of the general principle that someone trying fasting eats less in one week than they normally would.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The current research suggests that there are tangible short-term benefits of intermittent fasting, including weight loss at least comparable to standard calorie restriction, increased insulin sensitivity, and improved metabolic markers like decreased LDL cholesterol and triglyceride levels. However, medical experts have not yet come to a consensus about intermittent fasting. Much more research needs to be done to establish intermittent fasting as a medically sound long-term intervention for weight loss and improved overall health.\u00a0<\/span><\/p>\n<h3><b>Scientific Literature\u00a0<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/JAHA.118.011863\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting Reverses an Advanced Form of Cardiomyopathy<\/span><\/a><span style=\"font-weight: 400;\"> (Journal of the American Heart Association 2019)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2019\/01000\/Intermittent_Fasting___What_Is_It_and_Does_It.10.aspx\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting &#8211; What Is It and Does It Work?<\/span><\/a><span style=\"font-weight: 400;\"> (ACSM Health and Fitness Journal 2019)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.researchgate.net\/profile\/Soo_Liang_Ooi\/publication\/332461924_Short-term_Intermittent_Fasting_for_Weight_Loss_A_Case_Report\/links\/5cb67d42299bf120976ab64b\/Short-term-Intermittent-Fasting-for-Weight-Loss-A-Case-Report.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Short-Term Intermittent Fasting for Weight Loss: A Case Report<\/span><\/a><span style=\"font-weight: 400;\"> (Cureus 2019)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/4\/873\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Clinical Management of Intermittent Fasting in Patients with Diabetes Mellitus<\/span><\/a><span style=\"font-weight: 400;\"> (Nutrients 2019)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/eds.b.ebscohost.com\/eds\/pdfviewer\/pdfviewer?vid=1&amp;sid=719053d0-75f1-4dfb-93d5-2dc6ae1f4c91%40pdc-v-sessmgr02\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Impact on Intermittent Fasting on Human Health: Review of Metabolic Cascades<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">International Journal of Food Properties 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2019\/01000\/Intermittent_Fasting___What_Is_It_and_Does_It.10.aspx\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effect of Intermittent Versus Continuous Energy Restriction on Weight Loss, Maintenance and Cardiometabolic Risk: A randomized 1-Year Trial<\/span><\/a><span style=\"font-weight: 400;\"> (Nutrition, Metabolism, and Cardiovascular Disease 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-018-0308-9\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting: Is the Wait Worth the Weight?<\/span><\/a><span style=\"font-weight: 400;\"> (Current Obesity Reports 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6128599\/pdf\/cureus-0010-00000002947.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting: The Choice for a Healthier Lifestyle<\/span><\/a><span style=\"font-weight: 400;\"> (Cureus 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/108\/5\/933\/5201451\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effects of Intermittent and Continuous Calorie Restriction on Body Weight and Metabolism Over 50 Wk: A Randomized Controlled Trial <\/span><\/a><span style=\"font-weight: 400;\">(<\/span><span style=\"font-weight: 400;\">The American Journal of Clinical Nutrition 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/trialsjournal.biomedcentral.com\/articles\/10.1186\/s13063-018-2451-8\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting, Energy Balance and Associated Health Outcomes in Adults: Study Protocol for a Randomised Controlled Trial <\/span><\/a><span style=\"font-weight: 400;\">(Trials 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0960982218304433\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension<\/span><\/a><span style=\"font-weight: 400;\"> (Current Biology 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/oce.ovid.com\/article\/00013584-201805000-00003\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effects of Fasted vs Fed-State Exercise on Performance and Post-Exercise Metabolism: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (Scandinavian Journal of Medicine &amp; Science in Sports 2018)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2623528\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effects of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardio-protection Among Metabolically Healthy Obese Adults<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">JAMA 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cambridge.org\/core\/journals\/proceedings-of-the-nutrition-society\/article\/effects-of-intermittent-fasting-on-glucose-and-lipid-metabolism\/8803CC1517F53CEF2BF8BFDC06A816D6\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effects of Intermittent Fasting on Glucose and Lipid Metabolism<\/span><\/a> <span style=\"font-weight: 400;\">(Proceedings of the Nutrition Society 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/link.springer.com\/referenceworkentry\/10.1007%2F978-3-319-40007-5_29-1\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting Effects on the Central Nervous System: How Hunger Modulates Brain Function<\/span><\/a><span style=\"font-weight: 400;\"> (Handbook of Famine, Starvation, and Nutrient Deprivation 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12593\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Short-Term Intermittent Energy Restriction Interventions for Weight Management: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">Obesity Reviews 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a style=\"font-weight: 400;\" href=\"https:\/\/mdedge-files-live.s3.us-east-2.amazonaws.com\/files\/s3fs-public\/ccjm_copywritten_only_use_for_ccjm\/olansky_fastinganddiabetes.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Strategies for Management of Intermittent Fasting in Patients with Diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">Cleveland\u00a0Clinic 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-nutr-071816-064634\"><span style=\"font-weight: 400;\">Metabolic Effects of Intermittent Fasting<\/span><\/a> <span style=\"font-weight: 400;\">(Annual Review of Nutrition 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.futuremedicine.com\/doi\/abs\/10.2217\/fca-2017-0038\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting and Cardiovascular Disease: Current Evidence and Unresolved Questions <\/span><\/a><span style=\"font-weight: 400;\">(Future Cardiology 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556516304284\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Positive Effects of Intermittent Fasting in Ischemic Stroke <\/span><\/a><span style=\"font-weight: 400;\">(Experimental Gerontology 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1568163716302513\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Impact of Intermittent Fasting on Health and Disease Processes<\/span><\/a><span style=\"font-weight: 400;\"> (Ageing Research Reviews 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28459931\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">JAMA Internal Medicine 2017)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27708846\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Alternate-Day Versus Daily Energy Restriction Diets: Which is More Effective for Weight Loss? A Systematic Review and Meta-Analysis <\/span><\/a><span style=\"font-weight: 400;\">(Obesity Science Practice 2016)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.21581\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">A Randomized Pilot Study Comparing Zero-Calorie Alternate-Day Fasting to Daily Caloric Restriction in Adults with Obesity<\/span><\/a><span style=\"font-weight: 400;\"> (Obesity 2016)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/8\/6\/354\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months<\/span><\/a><span style=\"font-weight: 400;\"> (Nutrients 2016)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2016.00350\/full\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Comparison of High-Protein, Intermittent Fasting Low-Calorie Diet and Heart Healthy Diet for Vascular Health of the Obese<\/span><\/a><span style=\"font-weight: 400;\"> (Frontiers in Physiology 2016)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.lww.com\/co-clinicalnutrition\/Abstract\/2016\/07000\/Impact_of_intermittent_fasting_on_glucose.11.aspx\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Impact of Intermittent Fasting on Glucose Metabolism<\/span><\/a> <span style=\"font-weight: 400;\">(Current Opinion in Clinical Nutrition &amp; Metabolic Care 2016)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/8\/6\/354\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">Nutrients 2016)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3946160\/pdf\/nihms551820.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Fasting: Molecular Mechanisms and Clinical Applications<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><span style=\"font-weight: 400;\">Cell Metabolism 2014<\/span><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3680567\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting: The Science of Going Without<\/span><\/a><span style=\"font-weight: 400;\"> (Canadian Medical Association Journal 2013)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S193152441400200X\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting vs Daily Calorie Restriction for Type 2 Diabetes Prevention: A Review of Human Findings<\/span><\/a><span style=\"font-weight: 400;\"> (Translational Research 2014)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22889512\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Alternate Day Fasting (ADF) With a High-Fat Diet Produces Similar Weight Loss and Cardio-Protection as ADF With a Low-Fat Diet <\/span><\/a><span style=\"font-weight: 400;\">(<\/span><span style=\"font-weight: 400;\">Metabolism 2013<\/span><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3><b>Final Verdict<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">With planning and incorporation of a healthful, balanced diet during eating periods, intermittent fasting can be an effective tool for weight loss with potential metabolic benefits as well, including decreased inflammation and oxidative stress, increased insulin resistance, and lower LDL cholesterol levels. Through social media attention and continued research emerging, intermittent fasting has hit the headlines, and with potential for good reason. Celebrities and public figures constantly mention their intermittent fasting habits, and research continues to suggest the short-term benefits of the diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting has emerged as a popular trend, and research aside, it is essential to remember that it is not the right lifestyle for everyone. Feeling hungry during fasting can be a distraction during work, a detriment to a regular exercise routine, and sticking to a strict eating schedule can make it hard to maintain the diet in the midst of a social life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The time-restricted fasting seems to be the most doable for a lot of people, allowing for eating periods during each day, most closely resembling a standard non-diet eating pattern. This method of intermittent fasting also is recognized for deterring late-night snacking, which can often be an obstacle for weight loss and a difficult behavior change to make. Sticking to an eight-hour eating period during daylight hours (or somewhat close to daylight hours) does create a regular rhythm and has suggested benefits for the metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of that being said, the final verdict is still up in the air, with gaps in knowledge and lack of strong evidence that intermittent fasting has long-term adherence and weight loss maintenance results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If considering intermittent fasting, consult with your physician and a registered dietitian. It is not recommended for pregnant or breastfeeding women, children, elderly, individuals with eating disorders, or people that perform heavy physical work, as well as individuals who are required to eat meals at regular intervals such as type 1 diabetics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diet quality is paramount for the promotion of health and there is no one way to define what works best. On an individual basis, there are many ways to make intermittent fasting work into one\u2019s lifestyle in order to maintain or lose weight; however, the long-term metabolic benefits, as well as the potential to maintain weight loss, are still uncertain.\u00a0<\/span><\/p>\n<h3><b>Fact Sheet and Resources<\/b><\/h3>\n<p><b><i>For \u201cIntermittent Fasting\u201d:<\/i><\/b><\/p>\n<p><b>Google Search:<\/b><span style=\"font-weight: 400;\"> About 63,200,000 results<\/span><\/p>\n<p><b>PubMed Search: <\/b><span style=\"font-weight: 400;\">About 200,819 results<\/span><\/p>\n<p><b>Google Scholar Search:<\/b><span style=\"font-weight: 400;\"> About 124,000 results<\/span><\/p>\n<p><b>Search Terms Used: <\/b><span style=\"font-weight: 400;\">\u201cintermittent fasting\u201d \u201cintermittent fasting nutrition\u201d \u201cintermittent fasting physician opinion\u201d \u201cintermittent fasting science\u201d \u201cintermittent fasting history\u201d \u201cintermittent fasting registered dietitian\u201d \u201cintermittent fasting research\u201d \u201cintermittent fasting social media\u201d \u201cintermittent fasting insulin resistance\u201d \u201cintermittent fasting long term effects\u201d \u201cintermittent fasting health benefits\u201d \u201cintermittent fasting nutritionally sound\u201d \u201cintermittent fasting position paper\u201d \u201cintermittent fasting academy of nutrition and dietetics\u201d \u201cintermittent fasting and obesity\u201d \u201cmedical experts that endorse intermittent fasting\u201d \u201cintermittent fasting doctor\u201d \u201cintermittent fasting spokespeople\u201d \u201cintermittent fasting and malnutrition\u201d \u201cintermittent fasting diet review\u201d \u201cintermittent fasting concerns\u201d\u00a0<\/span><\/p>\n<h3><b>Books<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Complete-Guide-Fasting-Intermittent-Alternate-Day\/dp\/1628600012\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Complete Guide to Fasting\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Scientific-Approach-Intermittent-Fasting\/dp\/1536977411\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Scientific Approach to Intermittent Fasting\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Intermittent-Fasting-Made-Easy-Beginners-ebook\/dp\/B07DZ28STV\/ref=sr_1_1?keywords=intermittent+fasting+made+easy+ernest+coffield&amp;qid=1571428242&amp;s=audible&amp;sr=1-1-catcorr\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting Made Easy<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Life-Fasting-Lane-Intermittent-Lifestyle-ebook\/dp\/B07QRPNZGV\/ref=sr_1_7?keywords=intermittent+fasting+doctor&amp;qid=1571428199&amp;s=books&amp;sr=1-7\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Life in the Fasting Lane<\/span><\/a><\/li>\n<\/ul>\n<h3><b>Apps<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/apps.apple.com\/us\/app\/zero-fasting-tracker\/id1168348542\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Zero Fasting Tracker<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/apps.apple.com\/app\/apple-store\/id1164976477\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Ate Food Diary: Mindful and Easy\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/bit.ly\/2R2estH\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Life Fasting Tracker<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/fastient.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Fastient<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/getvora.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vora<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/apps.apple.com\/us\/app\/fasthabit-intermittent-fasting\/id974978016#?platform=iphone\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">FastHabit<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/apps.apple.com\/us\/app\/id1112765909\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Window &#8211; Intermittent Fasting<\/span><\/a><\/li>\n<\/ul>\n<h3><b>Social Media\u00a0<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/ep65-intermittent-fasting-with-andres-ayesta-rd\/id1322601423?i=1000445808482\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Tips with Toni Podcast: Intermittent Fasting with Andres Ayesta, RD<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/twitter.com\/joansalgeblake\/status\/1171457122673909760\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Twitter: Good Read- Intermittent Fasting Update, Joan Salge Blake, EdD, RDN, LDN, FAND<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Twitter: <\/span><a href=\"https:\/\/twitter.com\/CooperAerobics\/status\/1179861424111329281\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Is Intermittent Fasting Sustainable?\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=SO3gK6PYDT4\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Dr. Oz Investigates Intermittent Fasting<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Twitter: <\/span><a href=\"https:\/\/twitter.com\/IRPatNIH\/status\/1130972546990563329\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">NIH on Intermittent Fasting\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/g29554400\/intermittent-fasting-apps\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The 7 Best Apps for Making Intermittent Fasting So Much Easier<\/span><\/a> <span style=\"font-weight: 400;\">(Women\u2019s Health)<\/span><\/li>\n<\/ul>\n<h3><b>Recipes<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/karalydon.com\/recipes\/blackened-salmon-tacos\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Blackened Salmon Tacos with Corn Avocado Salsa<\/span><\/a><span style=\"font-weight: 400;\"> (The Foodie Dietitian)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/rachaelsgoodeats.com\/turkey-burgers-topped-with-sauteed-leeks-and-sweet-potato-fries\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Turkey Burgers Topped with Sauteed Leeks and Sweet Potato Fries<\/span><\/a><span style=\"font-weight: 400;\"> (Rachel\u2019s Good Eats)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/livingwholelistic.com\/763\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Nutrient-Dense Buddha Bowl <\/span><\/a><span style=\"font-weight: 400;\">(Living Wholistic)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.thesproutingkitchen.org\/spiced-carrot-salad\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Spiced Carrot Salad<\/span><\/a><span style=\"font-weight: 400;\"> (The Sprouting Kitchen)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/rachlmansfield.com\/easy-sesame-peanut-tahini-noodles-with-halloumi-gluten-free\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Sesame Peanut Tahini Noodles with Halloumi<\/span><\/a><span style=\"font-weight: 400;\"> (Rachel Mansfield)<\/span><\/li>\n<\/ul>\n<h3><b>News Stories on Intermittent Fasting<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nytimes.com\/2019\/11\/23\/style\/self-care\/intermittent-fasting-benefits.html?action=click&amp;module=Editors%20Picks&amp;pgtype=Homepage\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Are There Benefits to Intermittent Fasting?<\/span><\/a><span style=\"font-weight: 400;\"> (New York Times)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.heart.org\/en\/news\/2019\/03\/22\/time-restricted-eating-is-growing-in-popularity-but-is-it-healthy\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Time-Restricted Eating is Growing in Popularity, But Is It Healthy?<\/span><\/a> <span style=\"font-weight: 400;\">(American Heart Association)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting 101: The Beginner\u2019s Guide <\/span><\/a><span style=\"font-weight: 400;\">(Healthline)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/theconversation.com\/intermittent-fasting-is-no-better-than-conventional-dieting-for-weight-loss-new-study-finds-107829\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting is No Better Than Conventional Dieting for Weight Loss, New Study Finds <\/span><\/a><span style=\"font-weight: 400;\">(The Conversation)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/foodandnutrition.org\/from-the-magazine\/investigating-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Investigating Intermittent Fasting<\/span><\/a> <span style=\"font-weight: 400;\">(Food and Nutrition Magazine)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.wsj.com\/articles\/a-diet-strategy-that-counts-time-not-calories-1514721601\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">A Diet Strategy That Counts Time, Not Calories<\/span><\/a> <span style=\"font-weight: 400;\">(WSJ)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bbc.com\/news\/health-48478529\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Why is Intermittent Fasting So Popular?<\/span><\/a><span style=\"font-weight: 400;\"> (BBC)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/healthmatters.nyp.org\/is-intermittent-fasting-healthy\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Is Intermittent Fasting Healthy?<\/span><\/a> <span style=\"font-weight: 400;\">(NYP)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.wsj.com\/articles\/the-fasting-cure-is-no-fad-11564676512\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Fasting Cure is No Fad<\/span><\/a> <span style=\"font-weight: 400;\">(WSJ)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.eatright.org\/health\/weight-loss\/fad-diets\/what-is-intermittent-fasting\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">What is Intermittent Fasting<\/span><\/a><span style=\"font-weight: 400;\">?<\/span><span style=\"font-weight: 400;\"> (Academy of Nutrition and Dietetics)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/what-intermittent-fasting-diet\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">What is an Intermittent Fasting Diet? <\/span><\/a><span style=\"font-weight: 400;\">(BBC Good Food)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/does-intermittent-fasting-work\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Does Intermittent Fasting Work?<\/span><\/a> <span style=\"font-weight: 400;\">(Healthline)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/video\/truth-about-intermittent-fasting\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">The Truth About Intermittent Fasting<\/span><\/a><span style=\"font-weight: 400;\"> (Web MD)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.todaysdietitian.com\/newarchives\/120914p40.shtml\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting: The Key to Long-Term Weight Loss? <\/span><\/a><span style=\"font-weight: 400;\">(Today\u2019s Dietitian)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nytimes.com\/2017\/05\/03\/well\/eat\/fasting-offers-no-special-weight-loss-benefits.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Fasting Offers No Special Weight Loss Benefits<\/span><\/a> <span style=\"font-weight: 400;\">(New York Times)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/intermittent-fasting\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting A to Z<\/span><\/a><span style=\"font-weight: 400;\"> (Web MD)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324882.php\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How to Begin Intermittent Fasting<\/span><\/a> <span style=\"font-weight: 400;\">(Medical News Today)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/blog.dana-farber.org\/insight\/2a019\/10\/debunking-diets-keto-intermittent-fasting-and-more\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Debunking Diets: Keto, Intermittent Fasting, and More<\/span><\/a><span style=\"font-weight: 400;\"> (Dana Farber Institute)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a29349587\/intermittent-fasting-schedule\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">6 Popular Intermittent Fasting Schedules, Explained by Experts<\/span><\/a><span style=\"font-weight: 400;\"> (Women\u2019s Health)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nytimes.com\/2019\/06\/04\/well\/eat\/intermittent-fasting-made-my-life-easier-and-happier.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting Made My Life Easier, and Happier<\/span><\/a><span style=\"font-weight: 400;\"> (New York Times)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Intermittent Fasting: 4 Different Types Explained<\/span><\/a><span style=\"font-weight: 400;\"> (Cleveland Clinic)<\/span><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>An overview of intermittent fasting. Part of an ongoing series highlighting various diets and fitness trends.\u00a0 Key Points: What it is: an umbrella term for a few different fasting diets,&hellip;<\/p>","protected":false},"author":47,"featured_media":13403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[11374],"tags":[10791,10792,10794,10793,10790],"class_list":["post-13401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-culinary-medicine-and-culinary-nutrition","tag-harvard-health-letter","tag-jama","tag-newyork-presbyterian","tag-the-academy-of-nutrition-and-dietetics","tag-twitter"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Diet Detective: Intermittent Fasint Diet and Fitness Profile<\/title>\n<meta name=\"description\" content=\"An overview of intermittent fasting and current research on the diet. 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