The benefits and risks of intermittent fasting on metabolic health

Autophagy, enhanced by IF, is a cellular cleanup process that removes damaged cells, promoting metabolic health and potentially reducing the risk of chronic diseases.

Prolonged IF without supervision can lead to muscle loss, as the body may break down muscle tissue for energy, negatively impacting metabolic rate and health.

Intermittent fasting enhances insulin regulation, improving blood sugar control and reducing the risk of metabolic disorders like type 2 diabetes.

Hunger and irritability are common during the adjustment phase of IF, as the body adapts to new eating patterns, but these often subside with time.

IF can lower LDL (bad) cholesterol levels, reducing the risk of cardiovascular disease by improving lipid profiles, as evidenced in clinical trials.

Nutrient deficiencies can occur with IF if fasting periods lead to inadequate intake of essential vitamins and minerals, potentially harming metabolic health over time.

Pregnant women should avoid IF, as fasting may disrupt metabolic balance and nutrient supply critical for fetal development, posing risks to both mother and baby.

Intermittent fasting promotes fat burning by inducing ketosis, where the body uses stored fat for energy during fasting periods, supporting weight loss and metabolic health.

The 5:2 diet, a popular IF method, involves normal eating for five days and limiting intake to 500–600 calories on two non-consecutive days, promoting metabolic benefits like weight loss.

Intermittent fasting can improve insulin sensitivity, reducing insulin resistance and lowering the risk of type 2 diabetes, as shown in studies on fasting regimens like 16:8 and 5:2.