Skip to main content
Facebook Twitter RSS
Labette Health

Health library

Is intermittent fasting worth it?

Jan. 16, 2025—Perhaps you've heard about intermittent fasting. Also known as time-restricted eating (TRE), it's a pattern of eating that shows some promise for people trying to lose weight, sleep better and boost their overall health. But it isn't a magic bullet.

What the science says

TRE involves rotating periods of eating with periods of fasting. According to the American Academy of Family Physicians, fasting for more than 12 hours can cause blood sugar levels to dip, which triggers the body to burn fat instead.

According to AARP, some research suggests TRE may have health benefits, such as:

  • Weight loss.
  • Improved sleep.
  • Healthier blood sugar levels.
  • Lower cholesterol and triglycerides.

While these are all great perks, large, long-term scientific studies are lacking, cautions the Academy of Nutrition and Dietetics.

So far, research has focused on small groups of people for short periods of time. Therefore, experts can't broadly recommend TRE as a proven way to lose excess body weight, stave off diabetes or improve heart health.

And the American Heart Association warns that a recent study—which hasn't been peer-reviewed or published yet—suggests that TRE could significantly raise a person's risk of dying from cardiovascular disease.

Simply put, it's too soon to tell if intermittent fasting is a safe practice over the long term.

Considering TRE?

First, talk with your doctor to make sure TRE is right for you. This type of eating pattern may not be safe for people who:

  • Are pregnant or breastfeeding.
  • Have diabetes.
  • Have a history of eating disorders.
  • Take certain medications.

Next, consider what type of eating schedule will work for you. Common choices include:

  • 16:8. On this schedule, you fast for 16 hours and eat during an eight-hour period.
  • 18:6. You fast for 18 hours and eat during a six-hour period with this schedule.
  • 5:2. This schedule allows you to eat normally five days out of the week, then fast on the remaining two days.

Once you have a plan, keep these expert tips in mind:

Start slow. You might experience hunger pangs at first, so ease into a fasting schedule, experts say. Give yourself a month to get used to your restricted plan.

Stay hydrated. The TRE approach limits eating to specific time periods. But it's still important to drink plenty of water. You could also choose drinks such as black coffee or unsweetened tea.

Eat smart. During your eating window, focus on healthy food, advises the Academy. Steer clear of highly processed and fast food.

And whether you're trying to manage your weight or just want a healthier lifestyle, choose an eating pattern that works for your individual needs. For trustworthy advice, see your doctor or a registered dietitian.

Sources

Read more breaking news Related stories