{"id":1427,"date":"2022-02-14T11:14:45","date_gmt":"2022-02-14T11:14:45","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/is-intermittent-fasting-healthy-a-science-based-approach\/"},"modified":"2023-06-07T11:07:28","modified_gmt":"2023-06-07T11:07:28","slug":"is-intermittent-fasting-healthy","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/is-intermittent-fasting-healthy\/","title":{"rendered":"Is Intermittent Fasting Healthy? A Science-Based Approach"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/is-intermittent-fasting-healthy\/#Why_Do_Doctors_Recommend_Intermittent_Fasting\" title=\"Why Do Doctors Recommend Intermittent Fasting?\">Why Do Doctors Recommend Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/is-intermittent-fasting-healthy\/#8_Healthy_Intermittent_Fasting_Benefits\" title=\"8 Healthy Intermittent Fasting Benefits\">8 Healthy Intermittent Fasting Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/is-intermittent-fasting-healthy\/#What_Happens_in_Our_Bodies_When_We_Fast\" title=\"What Happens in Our Bodies When We Fast?\">What Happens in Our Bodies When We Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/is-intermittent-fasting-healthy\/#Who_Shouldnt_Try_Intermittent_Fasting\" title=\"Who Shouldn\u2019t Try Intermittent Fasting?\">Who Shouldn\u2019t Try Intermittent Fasting?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Why_Do_Doctors_Recommend_Intermittent_Fasting\"><\/span>Why Do Doctors Recommend Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Instead of concentrating solely on how much you eat and which foods make it into your eating plan, it\u2019s also important to think about when you eat.<\/p>\n<p>By implementing an eating window and fasting period in your day, research suggests that your metabolism can process food and switch from burning glucose in the blood to burning stored fat in the body for energy.<\/p>\n<p>Intermittent fasting works on the premise of a<a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\"> metabolic switch<\/a> to ketosis that a time-restricted eating pattern promotes, including a multi-hour window for fasting versus feeding.<\/p>\n<p>The metabolic switch pushes your entire system into a state for maximum body fat burning, among other health benefits, like lower cholesterol levels, healthier insulin levels, and weight management.<\/p>\n<p>That\u2019s one of the many reasons why<a href=\"https:\/\/giving.massgeneral.org\/stories\/doctor-recommends-intermittent-fasting\"> doctors recommend intermittent fasting<\/a> as a way to burn fat and achieve a healthy weight, for most people.<\/p>\n<p>Because this weight loss is triggered by a healthy caloric deficit that your body naturally processes faster than other diet types, you are still eating regularly during intermittent fasting \u2014 just not during fasting periods.<\/p>\n<p>Otherwise, foods like whole grains, healthy fats, proteins, fruits, and vegetables make up your diet so you don\u2019t feel hungry. This way, intermittent fasting<a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-women\/\"> works for women<\/a> and men alike.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h3>For How Long Is It Considered Safe to Fast?<\/h3>\n<p>Depending on the<a href=\"https:\/\/dofasting.com\/blog\/types-of-fasting\/\"> type of intermittent fasting plan<\/a> you choose, your fasting window could last between an eight-hour slot to 16 hours each day, or you could try alternate day fasting.<\/p>\n<p>Intermittent fasting may even include such long periods as going 24 hours without food, but that is generally the limit of<a href=\"https:\/\/www.mindbodygreen.com\/articles\/minimum-hours-you-can-intermittent-fast-and-still-get-health-benefits\"> how long you can safely fast<\/a>.<\/p>\n<p>However, more research has shown that fasting periods that last<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3680567\/\"> between 10 and 16 hours<\/a> are some of the best methods for achieving several hours of fat loss during ketosis, and have a great effect on your overall health.<\/p>\n<p>However, beginners should ease themselves into a fasting diet routine, as it often takes the body two to four weeks to settle into the habit of going without food for several waking hours.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Healthy_Intermittent_Fasting_Benefits\"><\/span>8 Healthy Intermittent Fasting Benefits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Not only does intermittent fasting help create better diet habits for weight loss, but it also promotes good health and wellness in many other ways. Read on for 8 of the top health benefits that everyone with an intermittent fasting routine enjoys!<\/p>\n<ol>\n<li>\n<h3>Intermittent Fasting Helps Lose Weight<\/h3>\n<\/li>\n<\/ol>\n<p>Weight loss is a proven benefit of intermittent fasting, through an<a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-benefits\/\"> increase in lipolysis<\/a> for fat burning and hormonal weight loss.<\/p>\n<p>Additionally, once your metabolism switches to high performance, more HGH (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1548337\/\">human growth hormone<\/a>) is produced, further assisting with fat burning and growing muscle instead.<\/p>\n<p>To enhance your weight loss, using an intermittent fasting app like<a href=\"https:\/\/dofasting.com\/\"> DoFasting<\/a> is essential. Track your fasting and weight loss progress, learn more about fasting patterns, and use the built-in timers and notification service for fasting and eating periods to keep your days structured.<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>\n<h3>It Slows Down the Aging Process<\/h3>\n<\/li>\n<\/ol>\n<p>Getting older is inevitable, but intermittent fasting can help with the process. By reworking the very<a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2017\/11\/intermittent-fasting-may-be-center-of-increasing-lifespan\/\"> cellular structure of the body<\/a>, the effects of aging may be slowed, both visually and metabolically.<\/p>\n<ol start=\"3\">\n<li>\n<h3>IF Helps to Clear Your Skin<\/h3>\n<\/li>\n<\/ol>\n<p>By heightening your body\u2019s internal processes, eating better foods, and staying well-hydrated, your skin benefits. As the entire body<a href=\"https:\/\/simple.life\/blog\/intermittent-fasting-and-skin-health\/#:~:text=Intermittent%20fasting%20is%20fantastic%20for,sugar%20and%20improves%20insulin%20sensitivity.\"> enters detox<\/a>, the skin \u2014 the largest organ \u2014 gets healthier and clearer.<\/p>\n<ol start=\"4\">\n<li>\n<h3>Reduces Inflammation<\/h3>\n<\/li>\n<\/ol>\n<p>Inflammation in the body is responsible for many health issues, including cancer and multiple sclerosis (MS). But<a href=\"https:\/\/www.mountsinai.org\/about\/newsroom\/2019\/mount-sinai-researchers-discover-that-fasting-reduces-inflammation-and-improves-chronic-inflammatory-diseases\"> fasting improves inflamed tissue<\/a> and reduces its prominence within the body, actively working to help fight infections and improve chronic inflammation.<\/p>\n<ol start=\"5\">\n<li>\n<h3>Improves Brain Health<\/h3>\n<\/li>\n<\/ol>\n<p>Intermittent fasting also benefits your brain and mental health. By regulating your circadian rhythm and<a href=\"https:\/\/aviv-clinics.com\/blog\/nutrition\/the-effect-of-intermittent-fasting-on-your-brain\/#:~:text=Intermittent%20fasting%20is%20amazing%20for,resistance%20to%20injury%20and%20disease.&amp;text=Fasting%20can%20also%20clear%20brain%20fog%20and%20sharpen%20the%20mind.\"> improving neuroplasticity<\/a> within your brain cells, your resistance to Alzheimer\u2019s disease and others is greatly increased.<\/p>\n<ol start=\"6\">\n<li>\n<h3>IF Can Reduce the Risk of Diabetes and Heart Disease<\/h3>\n<\/li>\n<\/ol>\n<p>Intermittent fasting is great for reducing high cholesterol, blood pressure, and other symptoms of bad heart health, such as insulin resistance. So, by using diet regulation and fasting periods, the risk of<a href=\"https:\/\/www.healthline.com\/health-news\/intermittent-fasting-once-a-week-may-reduce-diabetes-and-heart-disease-risk\"> diabetes and cardiovascular diseases<\/a> is greatly lessened.<\/p>\n<ol start=\"7\">\n<li>\n<h3>Improves Resistance to Oxidative Stress<\/h3>\n<\/li>\n<\/ol>\n<p><a href=\"https:\/\/dofasting.com\/blog\/what-is-oxidative-stress\/\">Oxidative stress<\/a> is responsible for imbalances in the body that contribute to the aging process, for one. It\u2019s also a cause of further inflammation that can lead to things like asthma, diabetes, and Parkinson\u2019s disease, so reducing these levels is essential through intermittent fasting.<\/p>\n<ol start=\"8\">\n<li>\n<h3>Simplifies Meal Prepping and Saves Money<\/h3>\n<\/li>\n<\/ol>\n<p>Finally, by eating a diet of healthy foods, you can make meal preparations a simple chore.<\/p>\n<p>Protein, vegetables, fruits, healthy fats, and complex carbs are easy to make into delicious meals, and you will save plenty of money without buying processed foods! You can find plenty of<a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-recipes\/\"> tried and true recipes<\/a> on the <a href=\"http:\/\/dofasting.com\/\">DoFasting app<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Happens_in_Our_Bodies_When_We_Fast\"><\/span>What Happens in Our Bodies When We Fast?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Given that your metabolic system goes through some significant processes for fat burning during ketosis, you might be wondering \u2014 what does fasting do to your body?<\/p>\n<p>Let\u2019s briefly look into the science of your metabolism and how fasting impacts your health in<a href=\"https:\/\/dofasting.com\/blog\/stages-of-fasting\/\"> stages of fasting<\/a>.<\/p>\n<p>Once the metabolic switch occurs, somewhere after 10 hours of fasting, your body begins to produce ketones that ignore the glucose within your blood and obliterate fat stores instead for maximum weight loss.<\/p>\n<p>With a\u00a0<a href=\"https:\/\/www.eatthis.com\/fasting-impacts-on-body\/\">faster metabolism<\/a>, your digestive tract\u2019s function improves, you maintain muscle mass, and your blood sugar levels lower.<\/p>\n<p>Along with metabolic ketosis, your body enters the\u00a0<a href=\"https:\/\/dofasting.com\/blog\/autophagy-definition-fasting-timeline-and-diet\/\">autophagy stage of fasting<\/a>, which gives cells the opportunity to repair themselves and rejuvenate throughout the entire body, reducing inflammation as they do.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Who_Shouldnt_Try_Intermittent_Fasting\"><\/span>Who Shouldn\u2019t Try Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Though, as stated previously, intermittent fasting is generally safe for most people to complete as part of a lifestyle change and weight loss journey, certain groups present more risk factors for intermittent fasting.<\/p>\n<p>Anyone who falls within the following groups should seek medical advice before starting intermittent fasting of any type:<\/p>\n<ul>\n<li>A history of eating disorders.<\/li>\n<li>Chronic diseases or pain.<\/li>\n<li>Experiencing unusual anxiety or depression levels.<\/li>\n<li>Insomnia.<\/li>\n<li>Pregnant or breastfeeding.<\/li>\n<li>Taking certain prescription medications.<\/li>\n<li>Under the age of 18.<\/li>\n<\/ul>\n<div id=\"1677681038.127759\" class=\"c-virtual_list__item c-virtual_list__item--initial-activeitem\" tabindex=\"0\" role=\"listitem\" aria-label=\"Gemma. \n    &lt;div class=&quot;cta-shortcode__wrap&quot;&gt;\n        &lt;section class=&quot;cta-shortcode blue&quot; &gt;\n\n                            &lt;h3&gt;Take a &lt;br \/&gt;\r\n1-minute quiz&lt;\/h3&gt;\n                                        &lt;h5&gt;and discover how much weight you can lose with DoFasting!&lt;\/h5&gt;\n                                        &lt;div class=&quot;actions two-buttons&quot;&gt;\n                                                                    &lt;a class=&quot;btn blue&quot; href=&quot;https:\/\/new.dofasting.com\/simple?utm_source=google&amp;utm_medium=organic&amp;utm_campaign=blue_blog_post_cta_male&quot; target=&quot;_blank&quot;&gt;MALE&lt;\/a&gt;\n                                                                    &lt;a class=&quot;btn pink&quot; href=&quot;https:\/\/new.dofasting.com\/simple?utm_source=google&amp;utm_medium=organic&amp;utm_campaign=blue_blog_post_cta_female&quot; target=&quot;_blank&quot;&gt;FEMALE&lt;\/a&gt;\n                                    &lt;\/div&gt;\n                        &lt;img width=&quot;326&quot; height=&quot;446&quot; src=&quot;https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png&quot; class=&quot;cta-img wp-post-image&quot; alt=&quot;&quot; decoding=&quot;async&quot; srcset=&quot;https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w&quot; sizes=&quot;(max-width: 326px) 100vw, 326px&quot; \/&gt;        &lt;\/section&gt;\n    &lt;\/div&gt;\n\n El mensaje est\u00e1 fijado con una chincheta. A las 16:30.\" aria-setsize=\"-1\" data-qa=\"virtual-list-item\" data-item-key=\"1677681038.127759\">\n<div class=\"c-message_kit__background c-message_kit__background--hovered c-message_kit__background--labels c-message_kit__background--labels--pinned p-message_pane_message__message c-message_kit__message\" role=\"presentation\" data-qa=\"message_container\" data-qa-unprocessed=\"false\" data-qa-placeholder=\"false\" data-qa-label=\"pinned\">\n<div class=\"c-message_kit__hover c-message_kit__hover--hovered\" role=\"document\" aria-roledescription=\"mensaje\" data-qa-hover=\"true\">\n<div class=\"c-message_kit__actions c-message_kit__actions--default\">\n<div class=\"p-message_pane_message__message_label c-message_kit__labels c-message_kit__labels--light\">\n<div class=\"c-message_kit__gutter\">\n<div class=\"c-message_kit__gutter__right\" role=\"presentation\" data-qa=\"message_content\">\n<div class=\"c-message_kit__blocks c-message_kit__blocks--rich_text\">\n<div class=\"c-message__message_blocks c-message__message_blocks--rich_text\" data-qa=\"message-text\">\n<div class=\"p-block_kit_renderer\" data-qa=\"block-kit-renderer\">\n<div class=\"p-block_kit_renderer__block_wrapper p-block_kit_renderer__block_wrapper--first\">\n<div class=\"p-rich_text_block\" dir=\"auto\">\n<div class=\"p-rich_text_section\">\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n<\/div>\n<h2 class=\"p-rich_text_section\">Conclusion<\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>From alternate day fasting to a 12-hour window of calorie restriction, intermittent fasting is a healthy and safe way to lose weight, feel more energetic, and naturally prevent a variety of other health conditions, all through the metabolic process.<\/p>\n<p>Intermittent fasting benefits include looking and feeling younger, reduced inflammation, and of course, all the advantages with losing weight and feeling like a whole new you!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why Do Doctors Recommend Intermittent Fasting? Instead of concentrating solely on how much you eat and which foods make it into your eating plan, it\u2019s also important to think about when you eat. By implementing an eating window and fasting period in your day, research suggests that your metabolism can process food and switch from [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Intermittent Fasting Healthy? Science Says Yes | DoFasting<\/title>\n<meta name=\"description\" content=\"Fasting for weight loss is popular, but is intermittent fasting healthy? 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