A look at the research, inside.
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| | Intermittent fasting is nothing new. Humans have been fasting for thousands of years, whether because of a lack of food, religious tradition, or other reasons. What is new about intermittent fasting is the hype surrounding it. You've probably heard that it can help you drop weight fast, lower your blood pressure, reduce inflammation, and achieve other big health goals. | | Anecdotally, there's lots of evidence that periodically avoiding food can have some positive impacts. But what kind of science exists to support these claims? We brought in Mohini Bhakta, a registered dietitian at Healthline, to walk us through the research. | | | | The more you know!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
June 6, 2024 • 4 min read | | | |  | | | Q: | Is intermittent fasting healthy? | | | A: | As my colleague and fellow dietitian, Jessica Sandoz, mentioned in a previous newsletter, the answer depends on what "healthy" means to you.
Intermittent fasting is an eating pattern that cycles through periods of fasting and eating. For example, you might fast for 16 hours each day or for 24 hours a day 2 days a week.
At this point, data on intermittent fasting is pretty limited. But based on the studies we do have, there's no clear benefit of intermittent fasting as part of a long-term healthful lifestyle.
Research has shown potential benefits of intermittent fasting, including: - weight loss
- decreased risk factors for heart disease
- lower blood pressure
- improved insulin sensitivity
- a reduction in markers of oxidative stress
- improved blood sugar regulation
- reduced inflammation
However, many of these studies were too small, too short, used animal models, or had other limitations. There needs to be more long-term human studies to confirm these potential benefits. It's also important to know that intermittent fasting has been linked to harmful side effects, including greater hunger, headaches, fatigue, and mood issues. And when it comes to weight loss, it's not more effective for losing or keeping weight off than any other calorie-reducing eating pattern. In fact, this study that was conducted over a 6-year span found it to be less effective.
While anyone looking to try intermittent fasting should consult their physician, it is not recommended if you're pregnant or breastfeeding, have diabetes, or have a history of eating disorders or disordered eating.
If you're trying to make a change to the way you eat, you want to make sure it's sustainable, realistic, and enjoyable — especially if sustained weight loss is the goal. Remember to prioritize regular exercise and quality sleep, as these two factors are also critical for your overall health. | | | | | Mohini Bhakta, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | Presented by | |  | | | | | Testing that matters | | | | | | |  | | LetsGetChecked Colon Cancer Screening FIT Test | | It's estimated that 1 in 24 people will receive a colorectal cancer diagnosis in their lifetime, and typically they won't show any symptoms during the early stages. Common symptoms include constipation, diarrhea, and bloody stools. If you're noticing persistent symptoms, it's important to flag them to your doctor, who may suggest running a colonoscopy, the gold standard for colon cancer screening. | | If you're not experiencing any symptoms but still want to stay on top of your colon's health, you might want to consider trying LetsGetChecked's colon cancer screening FIT test. This particular test looks for hidden blood in your stool. Simply collect your sample at home and ship it to their lab with a prepaid shipping label. You'll receive results in about 2 to 5 days, which you can then bring to a healthcare professional to review. Use the code 25HEALTHLINE to save 25%. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🛀 Home remedies for hives. Here are a few ways to soothe itchy skin. | | 💉 New data shows yet another health benefit of taking Ozempic. The effects of this new class of drugs are becoming clearer every day. | | 📈 How high cholesterol affects your body. Cholesterol itself isn't bad. But too much of it can cause serious health complications. | | 🧘 15 natural ways to reduce migraine symptoms. Try out these drug-free methods next time an episode strikes. | | | Thanks for reading, friends! Before we go, I have an important question. Sardines: Yay or nay? Let us know at nutritionedition@healthline.com! (We may use your name in an upcoming newsletter.) | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | three meals a day. | | | | |
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