Fasting has been practiced by religious communities for millennia and has become more widespread in recent times due to its weight-moderating effects as well as the potential benefits for increased longevity.
Intermittent fasting uses a similar strategy as time-restricted eating—shrinking the time window that you have available to eat—but in terms of days rather than hours.
Intermittent fasting can be very effective for moderating intake, and some research suggests a positive effect on increasing lifespan. However, there are also challenges.
- Fasting isn’t easy to do; plan to get hungry.
- No one knows the best dose—i.e., how long or how often you should fast for optimum benefit.
- There are also some potential risks, so check with your doctor if you are being treated for any ongoing health conditions.
Here are two types of intermittent fasting:
- Traditional Fast. In a traditional fast you drink water only for a period of time—ranging from one day to thirty days or longer. We strongly recommend that you consult with a healthcare professional for you consider any fasting regime.
- The 5:2 Protocol. While not a true fast, with the 5:2 approach you eat around 500–700 calories on two, non-consecutive days per week and eat your normal, whole food diet on the others. This approach tends to be more doable for most people than a traditional fast.
There are many other approaches to fasting, from long to short, water-only to calorie restricted, to diets that are designed to mimic fasting. If you have any questions, make sure to talk with your coach or provider.
