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What is intermittent fasting? Does it have health benefits?

Weight loss is the most common reason for people to try intermittent fasting.

Intermittent fasting has many

benefits to improve your overall health.

There are a few popular approaches to intermittent fasting. The most popular approach is daily time – restricted fasting.

Daily time restricted fasting consists of eating normally but only within an eight-hour window each day. For example: skip breakfast but eat a healthy lunch around noon and dinner before 8pm.

Are there any side effects to intermittent fasting?

Hunger is the main side effect of intermittent fasting, and can make you feel weak, especially when you first start. It can take some time for your body to adapt to the new meal schedule. Other side effects that are common are……..fatigue, insomnia, nausea & headaches.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting, especially if you have diabetes, problems with blood sugar regulation, low blood pressure, take medications, underweight, or have a history of eating disorders. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.

Can intermittent fasting improve your health?

Losing weight and being physically active helps lower your risk of obesity- related diseases, such as diabetes, sleep apnea and some types of cancer. Intermittent fasting is as beneficial as any other type of diet that reduces overall calories. Research has suggested that intermittent fasting may be more beneficial than any other diet for reducing inflammation and improving conditions associated with inflammation such as arthritis, alzheimer’s disease, asthma and stroke.

More common questions about Intermittent Fasting..............

Can I drink liquids while fasting?  Yes, water, coffee, tea, and other non- caloric drinks are fine. Do not add sugar to your coffee & small amounts of milk or cream may be ok.

What can I eat? To maintain a healthy intermittent eating regimen, avoid highly processed foods. You should also avoid foods that are high in added sugar….. So aim for meals that are as healthy as possible, including a balance of lean protein, vegetables, fruits, healthy carbs, whole grains and healthy fat. Eating lean protein keeps you feeling full longer, which is especially important when fasting and will help you maintain or build muscle.

Examples of lean healthy protein sources include……..chicken breast, ground turkey, beans, fish & plain Greek yogurt.

Examples of healthy fruits include…..apples, avocados, blueberries, black berries, cherries, strawberries & watermelon.

Examples of vegetables to incorporate in an intermittent fasting regimen include….carrots, broccoli, tomatoes, cauliflower & green beans. Leafy greens like kale, spinach, chard, cabbage, collard greens and arugula have lots of nutrients and fiber.

So...........Should you try Intermittent fasting?

Intermittent fasting is great for some people, not others. If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

It’s simply one of many lifestyle strategies that can improve your health. Eating healthy, exercising and making sure you are getting enough sleep are still the most important factors to focus on.

Skipping meals may not be the best way to manage your weight if you are pregnant or breast feeding. Also, if you have kidney stones, reflux or other medical conditions please consult your doctor before you change anything from your regular diet regimen. If you are trying intermittent fasting for the first time…….try starting off with a four hour window of not eating then move up to six hours and then eight.

At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.


We are here to help you on your journey!

Look for next weeks blog with a recipe suggestion for you to try!


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