{"id":521992,"date":"2024-01-24T17:13:50","date_gmt":"2024-01-24T16:13:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=521992"},"modified":"2026-04-16T15:25:17","modified_gmt":"2026-04-16T13:25:17","slug":"a-complete-guide-to-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/","title":{"rendered":"Intermittent Fasting: What Effect Does It Have on Health, Weight Loss or Sports Performance and Who Is It Good For?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of 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:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#What_is_intermittent_fasting\" title=\"What is intermittent fasting?\">What is 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:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#What_forms_of_intermittent_fasting_are_known_to_us\" title=\"What forms of intermittent fasting are known to us?\">What forms of intermittent fasting are known to us?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#How_does_intermittent_fasting_work\" title=\"How does intermittent fasting work?\">How does intermittent fasting work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#What_are_the_health_benefits_of_intermittent_fasting\" title=\"What are the health benefits of intermittent fasting?\">What are the health benefits of intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#Does_intermittent_fasting_have_an_adverse_effect_on_health\" title=\"Does intermittent fasting have an adverse effect on health?\">Does intermittent fasting have an adverse effect on health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#For_whom_is_intermittent_fasting_suitable\" title=\"For whom is intermittent fasting suitable?\">For whom is intermittent fasting suitable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#For_whom_is_intermittent_fasting_not_suitable\" title=\"For whom is intermittent fasting not suitable?\">For whom is intermittent fasting not suitable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#Is_intermittent_fasting_healthy\" title=\"Is intermittent fasting healthy?\">Is intermittent fasting healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#How_to_get_started_with_intermittent_fasting\" title=\"How to get started with intermittent fasting?\">How to get started with intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#Which_foods_are_allowed_during_intermittent_fasting\" title=\"Which foods are allowed during intermittent fasting?\">Which foods are allowed during intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Intermittent fasting (<strong>IF<\/strong>) is a dietary regimen that alternates periods of fasting and eating windows. The most common protocol is <strong>16:8<\/strong> (<strong>16 hours<\/strong> of fasting and <strong>8 hours<\/strong> of eating) and <strong>5:2<\/strong>, which allows a full-day fast twice a week with an intake of up to <strong>25 %<\/strong> of regular calories. In fasting periods, <strong>non-caloric beverages are permitted:<\/strong> water, unsweetened tea, and coffee without milk and sugar. The condition is a varied diet with sufficient amount of all essential nutrients; the article includes sample meal plans for both men and women following the <strong>16:8<\/strong> protocol. <\/p>\n\n\n\n<p><br><strong>IF<\/strong> helps with weight loss, appetite control through the hormones ghrelin, peptide YY, and adiponectin, glycaemic stability, and lowering <strong>LDL<\/strong> cholesterol and blood pressure. It improves cognitive functions through metabolic switching and has anti-ageing and anti-inflammatory effects. Research suggests a positive impact on the prevention of Alzheimer&#8217;s and Parkinson&#8217;s diseases, as well as the symptoms of polycystic ovary syndrome (<strong>PCOS<\/strong>). Intermittent fasting may have a negative effect on sports performance, testosterone production, and muscle building. Optimal intake of <strong>1.6\u20132 g of protein per kg<\/strong> of body weight, divided into <strong>20\u201340 g<\/strong> doses every <strong>3\u20134 hours,<\/strong> is difficult to achieve with <strong>IF<\/strong>. It is not suitable for pregnant and breastfeeding women, children, individuals with eating disorders, active strength athletes, or diabetics taking medication to control glycaemia without prior consultation with a doctor.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intermittent fasting is a way of eating in which periods of fasting and eating alternate throughout the day. It has built up a good reputation, especially as an effective and quick way of <strong>losing weight,<\/strong> which can easily lead you to the figure of your dreams. In addition, its positive effects on the <strong>brain, concentration<\/strong> or better <strong>control of hunger or blood sugar<\/strong> (glycaemia) are also said to be beneficial. Is intermittent fasting right for you if the traditional way of eating or losing weight does not suit you? And what else can you gain from intermittent fasting?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the positive impact of intermittent fasting on these specific areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight_loss\" style=\"border-radius:0px\">Weight loss<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hunger-and-cravings\" style=\"border-radius:0px\">Hunger and cravings<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">Blood sugar levels<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Cardiovascular health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cancer\" style=\"border-radius:0px\">Cancer<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brain\" style=\"border-radius:0px\">Brain<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#longevity\" style=\"border-radius:0px\">Longevity<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#women's-health\" style=\"border-radius:0px\">Women&#8217;s health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will also read about the negative impact of intermittent fasting on these specific areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Sports performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-growth\" style=\"border-radius:0px\">Muscle growth<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#energy-and-nutrient-intake\" style=\"border-radius:0px\">Energy and nutrient intake<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#testosterone\" style=\"border-radius:0px\">Testosterone<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hypoglycaemia-risk\" style=\"border-radius:0px\">Hypoglycaemia risk<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mental-health\" style=\"border-radius:0px\">Mental health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#thirst\" style=\"border-radius:0px\">Thirst<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#digestion\" style=\"border-radius:0px\">Digestion<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_intermittent_fasting\"><\/span>What is intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Intermittent fasting (IF)<\/strong>&nbsp;is a way of eating that <strong>alternates periods of fasting for different lengths of time with periods of eating<\/strong>. In fact, it is possible that you may be practising it yourself and not even know it. For example, if you skip breakfast and do not have your first meal until around lunchtime, this is a form of intermittent fasting.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In fact, this form is <strong>not unknown<\/strong> to mankind today. Your ancestors did not have food available all the time, as is the case today. They ate at times when they hunted or gathered it, and the<strong> intervals between meals were disproportionately longer<\/strong> compared to what you are used to today. At the same time, fasting is also known of in many <strong>religions.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Today, even though there is no longer a need to hunt for food and no spiritual reasons for fasting, there is a gradual return to a form of less frequent eating. Intermittent fasting is gaining popularity mainly because of its <strong>promising health benefits<\/strong>. Not only is it proving to be an effective method of <strong>weight loss,<\/strong> but it is also being used to improve <strong>blood sugar levels<\/strong> or pave the way to <strong>longevity.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg\" alt=\"What is intermittent fasting?\" class=\"wp-image-520328\" title=\"What is intermittent fasting?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_forms_of_intermittent_fasting_are_known_to_us\"><\/span>What forms of intermittent fasting are known to us?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <em>Alternate-Day Fasting<\/em> &#8211; ADF<\/h3>\n\n\n\n<p>It is a form of intermittent fasting in which days of <strong>fasting and normal food consumption alternate daily.<\/strong> Thus, one day is spent fasting and the next day is spent eating a normal diet throughout the day. These days are repeated regularly. The fasting days can be moderated by consuming 25% of your normal daily calorie intake.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <em>Twice-Weekly Fasting<\/em> &#8211; TWF<\/h3>\n\n\n\n<p>It is practically a <strong>full-day fast for two days a week.<\/strong> It is also known as the<strong> 5:2<\/strong> fast. These can be any day you choose, and they may or may not be consecutive. As in the previous case, it is possible to consume 25% of your normal energy intake on the days designated for fasting.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Time-limited intermittent fasting within one day<\/h3>\n\n\n\n<p>This form is perhaps the best known and most popular. It is not based on all-day fasting, but on<strong> time windows<\/strong> that are set aside for food intake and fasting. Within 24 hours, typically <strong>16-20 hours<\/strong> are set aside for fasting and in the remaining<strong> 4-8 hours<\/strong> it is possible to eat. Within this short period of time, it is desirable to take in your daily optimal amount of calories and nutrients. Since this is the most common form, <strong>it is the one we will address later in this article.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The most common form is the <strong>16:8 protocol,<\/strong> where you fast for 16 hours and can consume food for 8 hours. Into which part of the day you spread these hours depends on your preferences.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can start your day with breakfast, have your last meal in the afternoon and not eat any food until the next morning. <\/li>\n\n\n\n<li>On the other hand, you can skip breakfast and snacks, and start with lunch, for example, and eat until evening.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your <strong>chronotype<\/strong> will help you choose the right approach. If you&#8217;re an <strong>owl<\/strong> and like to sleep in the morning and live in the evening, it may be better for you to indulge in your first meal later in the day. <strong>Early birds,<\/strong> on the other hand, seem to be more appreciative of a hearty breakfast and limiting their meals to later in the afternoon. For one thing, it will be easier for you to control hunger, but your body and digestive system will also appreciate it if you adjust your food intake to your daily routine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46912,64381,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_intermittent_fasting_work\"><\/span>How does intermittent fasting work? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intermittent fasting is also popular for its simplicity. It sets <strong>precise boundaries<\/strong> for when foods can be eaten and when they can no longer be eaten. It focuses more on the timing of food consumption than on the choice of food. When used for weight loss, it helps to limit food intake so that it is easier to <strong>achieve a calorie deficit.<\/strong> You simply can&#8217;t fit as much food into eight hours as you eat in an entire day. Of course, a <strong>properly planned<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>healthy diet<\/strong><\/a> is also important in this case. With sweets, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sweetened drinks<\/a>&nbsp;and other highly processed foods, it is very easy for you to exceed your optimum daily energy intake, even in those short eight hours. So even with intermittent fasting, in order to lose weight, <strong>you need to burn more calories per day than you take in.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research shows that this way of eating also affects <strong>hormone production and function.<\/strong> For example, it leads to lower insulin levels, which can alleviate <strong>insulin resistance<\/strong> and therefore control blood sugar levels. There is also an increase in <strong>adiponectin<\/strong>, which is a hormone that helps increase <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tissue sensitivity to insulin<\/a>. These and other changes in hormone levels are consequently responsible for many of the benefits associated with intermittent fasting.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[14]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg\" alt=\"How does intermittent fasting work? \" class=\"wp-image-520344\" title=\"How does intermittent fasting work? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_health_benefits_of_intermittent_fasting\"><\/span>What are the health benefits of intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss\">1. Can facilitate weight loss<\/h3>\n\n\n\n<p>Dieting and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a> can sometimes make you really uncomfortable. Weight loss often fails because the amount of calories allowed is too low, food portions are too small and the day is endlessly long. Hunger haunts you and it is <strong>difficult to stick to a diet.<\/strong> It is possible that you too have tried different ways to lose weight, but they have all <strong>failed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intermittent fasting is not a miracle method that will help you shed kilograms magically. However, in its own way, it can make losing weight <strong>easier.<\/strong> By<strong> cramming your daily intake into a smaller portion of the day,<\/strong> you&#8217;ll be able to indulge in<strong> larger portions<\/strong> of food. These can help you <strong>fight off hunger<\/strong> more effectively and keep you <strong>feeling fuller for longer<\/strong>. If you&#8217;re also one of those people who prefer a <strong>lesser frequency between meals<\/strong> and <strong>larger portions,<\/strong> intermittent fasting could just do you a world of good for weight loss.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg\" alt=\"Intermittent fasting and weight loss\" class=\"wp-image-520360\" title=\"Intermittent fasting and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hunger-and-cravings\">2. Assists to reduce hunger and cravings<\/h3>\n\n\n\n<p>It is not only during dieting that people are often haunted by <strong>hunger<\/strong> and never-ending <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sweet cravings<\/strong><\/a>. This can be caused by an <strong>incorrectly formulated diet,<\/strong> but also by <strong>inappropriate distribution of meals.<\/strong> As always, it is individual. However, many people, of which you may be one, have the experience that cravings and hunger are worse when food is spread out over the day. So naturally they try to look for a more functional plan for them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is where intermittent fasting appears to be able to help with this problem. For example, it may lead to an increase in <strong>peptide YY.<\/strong> This is a hormone that is secreted in the digestive system in response to food intake and triggers feelings of <strong>satiety.<\/strong> It also seems to reduce levels of<strong> ghrelin,<\/strong> the hormone that signals hunger. The combination of these factors thus leads to <strong>less hunger<\/strong> and a <strong>greater feeling of satiety after eating. <\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research is largely in agreement that to control appetite as effectively as possible, it is preferable to reserve a window of time for <strong>food intake earlier in the day.<\/strong> Have breakfast as your first meal and start fasting in the afternoon. This is probably related to the body&#8217;s <strong>circadian rhythms.<\/strong> These are processes in the body that <strong>repeat daily<\/strong> and are influenced by the <strong>alternation of day and night.<\/strong> This is how the performance of the digestive system or the levels of certain hormones change, for example. If you start eating in the morning and have your last meal in the afternoon, you are adapting your food intake to these natural rhythms more than if you started eating at lunch and finished in the evening. In this way, you can learn to <strong>better control your hunger and appetite.<\/strong> However, this is not a rule, and again, something different may suit everyone. You&#8217;ll do best to try out for yourself which option is right for you.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are regularly plagued by sweet cravings and would appreciate tips on how to get rid of them, don&#8217;t pass over our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-constant-hunger-and-cravings\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Get Rid of Constant Hunger and Cravings?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">3. Affects blood sugar levels<\/h3>\n\n\n\n<p>Are you haunted by <strong>sweet cravings<\/strong> or constantly plagued by a <strong>lack of energy?<\/strong> This can also be a sign of<strong> blood sugar (glycaemia) fluctuations.<\/strong> These are not just exclusive to <strong>diabetics,<\/strong> but can also make life unpleasant for healthy people. When glycaemia is not under control, it can drop sharply. Then the body loses an immediate fuel load, which manifests itself in a feeling of lack of energy. At the same time, cravings for sweets appear as the body naturally wants to replenish these stores quickly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It turns out that intermittent fasting is one way that could help keep blood sugar levels in check. This is because it promotes the movement of glucose from the blood to the muscles and other parts of the body, or helps the body store glucose more efficiently as glycogen.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>People with <strong>type 2 diabetes<\/strong> or those who have<strong> prediabetes<\/strong> (a precursor to diabetes) may also benefit from this diet. It has also been observed in studies that this restricted dietary intake leads to lower insulin secretion. This may help<strong> improve insulin sensitivity,<\/strong> leading to better glycaemic control overall.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"Effect of intermittent fasting on glycaemia\" class=\"wp-image-520376\" title=\"Effect of intermittent fasting on glycaemia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">4. Positive effect on cardiovascular health<\/h3>\n\n\n\n<p>Cardiovascular disease is the<strong> leading cause of death<\/strong> worldwide. People commonly suffer <strong>myocardial infarction, stroke or ischaemic heart disease<\/strong> (a condition where the heart is not sufficiently coagulated). At the origin of these problems is <strong>atherosclerosis,<\/strong> in which cholesterol and various blood components build up in the blood vessel wall. This causes it to thicken and gradually clog the blood vessels. You also know that if you want to live to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-key-to-longevity-scientists-bring-8-tips-on-how-to-live-up-to-24-years-longer\/\">ripe old age<\/a>, you need to <strong>take care of your heart and blood vessels.<\/strong> It is thus important to prevent high cholesterol or blood pressure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Today, it is known that a diet with <strong>adequate calories,<\/strong> plenty of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>unsaturated fats<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fibre<\/strong><\/a> will help you. Conversely, you should limit <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-reduce-highly-processed-foods-in-your-diet-and-eat-healthier\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>highly processed foods<\/strong><\/a>&nbsp;full of sugar, salt or trans fats. However, intermittent fasting also has a positive effect on cardiovascular health. For example, studies describe a positive effect on lowering <strong>blood pressure, LDL (bad) cholesterol<\/strong> or <strong>triacylglycerols in the<\/strong> <strong>blood.<\/strong> In addition, a <strong>reduction in pro-inflammatory substances,<\/strong> which also contribute to atherosclerosis, has also been observed.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11,17]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp\" alt=\"Impact of intermittent fasting on cardiovascular health\" class=\"wp-image-520392\" title=\"Impact of intermittent fasting on cardiovascular health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cancer\">5. It has an anti-carcinogenic effect<\/h3>\n\n\n\n<p>Cancer is the <strong>second leading cause of death<\/strong> after cardiovascular disease, with <strong>breast<\/strong> and <strong>lung<\/strong> cancer being the most common. A number of factors are involved in the development of these diseases, including those <strong>beyond your control,<\/strong> such as <strong>genetics<\/strong> or <strong>environmental influences.<\/strong> However, several others, including <strong>nutrition,<\/strong> are in your hands. By changing them, you will certainly do well to try to reduce your risk of developing cancer as much as possible.&nbsp;<sup>[4]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sources suggest that intermittent fasting could help. In fact, thanks to several mechanisms, it has promising anti-carcinogenic properties. For example, its <strong>anti-inflammatory effects,<\/strong> possible support for the <strong>immune system<\/strong> or the alleviation of <strong>oxidative stress<\/strong> play a role in this. Some studies even suggest that intermittent fasting could increase sensitivity to chemotherapy in an already ongoing disease. However, the evidence is far from clear-cut and it is still the case that a person with cancer should follow a <strong>nutrient-rich diet.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[14,16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"brain\">6. It affects the brain and cognitive function<\/h3>\n\n\n\n<p>Who wouldn&#8217;t want to have a healthy and efficient brain? In this day and age, when people face more and more pressure to perform, this demand is all the more pressing. Thus, people try to look for ways to improve <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nootropics\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>concentration and<\/strong> <strong>memory<\/strong><\/a>&nbsp;or to keep their <strong>brains functional<\/strong> and <strong>healthy for as long as possible.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, studies looking at intermittent fasting also observe these positive effects when it is being followed. It turns out that it can help <strong>improve<\/strong> or <strong>maintain cognitive functions<\/strong> such as the <strong>ability to learn<\/strong> or the aforementioned <strong>memory<\/strong> and <strong>concentration.<\/strong> There are several mechanisms of action behind this effect. One of these is the so-called <strong>metabolic switch,<\/strong> which can occur after prolonged fasting.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is a phenomenon in which the <strong>body begins to prefer fat as a source of energy over glucose<\/strong> (which is the body&#8217;s natural preference). When this occurs, the fats are further converted down to <strong>ketone bodies<\/strong>, which become a source of <strong>energy for the brain<\/strong> during fasting. In addition, they are also involved in the function of <strong>brain neurotrophic factor,<\/strong> which is important for the protection and resilience of nerve cells. They are also involved in <strong>neuronal plasticity,<\/strong> which is essential for <strong>learning<\/strong> and <strong>memory.<\/strong> IF may thus be a way to kick-start these brain functions.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research has also reported the positive effect of intermittent fasting on the risk of developing <strong>neurodegenerative diseases<\/strong> such as <strong>Alzheimer&#8217;s<\/strong> or <strong>Parkinson&#8217;s disease.<\/strong> This way of eating could thus serve to help prevent these health problems in old age.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to do more for your brain&#8217;s performance, read our article&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropics: Substances to Improve Concentration and Memory. Which are the best?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg\" alt=\"The effect of intermittent fasting on the brain\" class=\"wp-image-520408\" title=\"The effect of intermittent fasting on the brain\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"longevity\">7. Has anti-ageing properties<\/h3>\n\n\n\n<p>The anti-ageing approach together with the concept of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy ageing<\/a>&nbsp;are becoming more and more important. In fact, life expectancy has almost <strong>doubled<\/strong> over the last century. Hand in hand with this, however, has come an <strong>increase in the incidence of age-related diseases.<\/strong> Today, virtually everyone will encounter some form of <strong>cardiovascular, neurodegenerative<\/strong> or, for example, <strong>cancer<\/strong> in old age. So many people are trying to look after themselves so that these problems can be prevented as much as possible. Moreover, everybody desires to be not only healthy, but also forever beautiful and ideally young. While nothing can guarantee eternal youth and health, there are ways to help you reduce the signs of ageing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intermittent fasting seems to be one such helper. For example, it has been shown to reduce <strong>oxidative stress,<\/strong> which is implicated in the development of various chronic diseases. It can apparently help with protection against <strong>brain damage<\/strong> or, for example, <strong>metabolic diseases<\/strong> (e.g. type 2 diabetes) that appear with age. As part of prevention against various health problems, this is one way that could help you <strong>age with better health<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in learning more about how to stay healthy for as long as possible, don&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Stay Healthy and Youthful?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg\" alt=\"Intermittent fasting and anti-ageing\" class=\"wp-image-520424\" title=\"Intermittent fasting and anti-ageing\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"women's-health\">8. Has a positive effect on women&#8217;s health<\/h3>\n\n\n\n<p>A healthy and happy female body is largely related to <strong>healthy levels of sex hormones.<\/strong> These influence a myriad of physiological functions, and if their levels are disturbed, they make themselves known through health problems. One such inconvenience that is caused by an imbalance of female sex hormones is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/pcos-a-syndrome-that-every-woman-should-be-familiar-with\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>polycystic ovary syndrome (PCOS)<\/strong><\/a>. Women with this condition have excessive levels of the female sex hormone <strong>oestrogen,<\/strong> but also of the male sex hormone androgens. This manifests itself with excessive body hair, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-rid-of-acne-less-stress-healthy-weight-and-good-hygiene-can-help\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">acne<\/a> or amenorrhoea (skipping periods), for example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research shows that intermittent fasting may also have a role in PCOS therapy. Results of studies conducted so far suggest that it may lead to a <strong>reduction in oestrogen<\/strong> and <strong>androgens.<\/strong> Although this effect would be undesirable in healthy people, in PCOS, when these hormones are in excess, it is an effect that may help to <strong>alleviate the symptoms of the disease.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Being overweight or obese usually goes hand in hand with PCOS, along with insulin resistance. As we have already discussed, these are also problems for which intermittent fasting can have a positive effect. If this is a condition that is troubling you, changing your diet might be worth a try. However, it is always advisable to consult a doctor and nutritionist before embarking on such a change.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png\" alt=\"The impact of intermittent fasting on women's health\" class=\"wp-image-520472\" title=\"The impact of intermittent fasting on women's health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_intermittent_fasting_have_an_adverse_effect_on_health\"><\/span>Does intermittent fasting have an adverse effect on health? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">1. May impair sports performance<\/h3>\n\n\n\n<p>The effect of a particular dietary pattern on sports performance depends on the <strong>type of activity<\/strong>, its <strong>duration<\/strong> or<strong> intensity.<\/strong> This is also true for intermittent fasting, which has a different effect on endurance athletes compared to strength athletes. In general, however, this type of dieting has been shown to have a rather <strong>negative effect<\/strong> on sports performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What effect does it have on different types of sports?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>From studies done so far, it seems that if you are into <strong>bodybuilding, triathlon, weightlifting<\/strong> or other <strong>strength disciplines,<\/strong> intermittent fasting is not the ideal way of eating for you. In fact, it turns out that not only does it<strong> not lead to better performance,<\/strong> but it can actually make it <strong>worse.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>In <strong>high-intensity sports<\/strong> such as <strong>sprinting,<\/strong> the negative effects of intermittent fasting have been observed. This is because in this type of sport the body is dependent on the immediate availability of a carbohydrate load, which is often not available in IF.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>Even in <strong>endurance sports,<\/strong> there is a deterioration in performance. Thus, IF can negatively affect, for example, <strong>running, cycling <\/strong>or<strong> swimming<\/strong>. However, some studies report a <strong>slight improvement in performance after a prolonged period of intermittent fasting.<\/strong> Thus, researchers hypothesise that the body may adapt and draw energy primarily from <strong>fat stores<\/strong> after a period of time. However, there are not yet enough studies to confirm that intermittent fasting actually has this effect in endurance sports. In general, however, during aerobic exercise, you get more energy per unit of oxygen from carbohydrates than you do from fat. <sup>[8,10,20]<\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"The effect of intermittent fasting on sports performance\" class=\"wp-image-520440\" title=\"The effect of intermittent fasting on sports performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">2. Complicates the building of muscle mass<\/h3>\n\n\n\n<p>Available research finds that intermittent fasting is not the ideal way to eat when trying to build muscle mass. In fact, today&#8217;s recommendations tell you that you need to consume sufficient <strong>calories<\/strong> and <strong>protein<\/strong> to grow muscle. A daily dose of protein should range from <strong>1.6 &#8211; 2 g\/kg body weight<\/strong>. It is best to consume a dose of <strong>20 &#8211; 40 g of protein every 3 &#8211; 4 hours<\/strong> in order to best promote proteosynthesis (the formation of new body proteins).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can meet these requirements with a conventional diet, but intermittent fasting <strong>does not allow you to spread your protein intake evenly throughout the day.<\/strong> Moreover, it is quite complicated to take in a complete daily dose of protein within the time window allotted for food intake. Thus, according to today&#8217;s knowledge, it seems that if you want to achieve <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maximum muscle growth<\/a>, it is preferable to choose a different dietary path.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7,8]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg\" alt=\"The effect of intermittent fasting on muscle growth\" class=\"wp-image-520456\" title=\"The effect of intermittent fasting on muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"energy-and-nutrient-intake\">3. At risk of inadequate energy and nutrient intake<\/h3>\n\n\n\n<p>Although there are fewer hours of food intake with intermittent fasting, your body still needs the same amount of <strong>energy, protein, carbohydrates, fats<\/strong> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamins<\/strong><\/a> and <a href=\"https:\/\/gymbeam.com\/other-minerals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>minerals<\/strong><\/a>. Long-term deficiencies of these nutrients could lead to <strong>unhealthy weight loss, muscle loss, excessive fatigue<\/strong> or a<strong> range of health problems<\/strong> associated with nutritional deficiencies (such as weakened immunity due to vitamin deficiencies). Therefore, it is important to have a good plan in place to ensure that your diet is of a good quality and balanced, even with this way of eating.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"testosterone\">4. Negatively affects testosterone levels<\/h3>\n\n\n\n<p>Testosterone is the main male sex hormone that is important for <strong>sperm production, muscle growth, libido,<\/strong> and other functions of the male body. Its optimal level is thus essential for male health. Intermittent fasting, however, has been shown to be able to <strong>reduce<\/strong> the production of this hormone, even with both short-term and long-term experiences with this dietary regimen.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hypoglycaemia-risk\">5. Increases the risk of hypoglycaemia<\/h3>\n\n\n\n<p>If you are not used to restricting your food intake for such a long part of the day, as is usual with intermittent fasting, your body may have to <strong>get used to it<\/strong>. Low blood sugar can be uncomfortable, especially at first, which occurs naturally after a period of fasting. It may manifest itself, for example, with <strong>headaches or dizziness.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Over time, however, the body is able to adapt to this state and starts to use mechanisms that prevent such low blood sugar levels. Healthy adults can thus afford to experiment with this pattern. However, <strong>diabetics<\/strong> and people diagnosed with<strong> impaired glucose tolerance<\/strong> should consult their doctor, especially if they are taking <strong>medication to control their glycaemia.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,15]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg\" alt=\"Effect of intermittent fasting on hypoglycaemia\" class=\"wp-image-520488\" title=\"Effect of intermittent fasting on hypoglycaemia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mental-health\">6. May have a negative effect on mental health<\/h3>\n\n\n\n<p>Research shows that intermittent fasting can be<strong> risky<\/strong> for people who suffer from <strong>eating disorders<\/strong> such as anorexia nervosa, bulimia nervosa or binge eating. For some, it can also <strong>increase the risk of developing these problems.<\/strong> This adverse effect seems to be most common in <strong>adolescent girls and young women. <\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"thirst\">7. Causes a reduced sense of thirst<\/h3>\n\n\n\n<p>Restricted dietary intake may be associated with lower fluid intake, due to a <strong>lowered sense of thirst.<\/strong> However, this may not reflect the actual need for fluid. Some people experience minimal thirst, but their body still needs water to function properly. Therefore, even in times of fasting, when feelings of thirst are lower, it is important to make sure that you are drinking <strong>enough.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Drinking Affects Your Health<\/strong><\/a> explains how insufficient drinking affects your health and how much fluid you should drink per day.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg\" alt=\"The effect of intermittent fasting on thirst\" class=\"wp-image-520504\" title=\"The effect of intermittent fasting on thirst\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"digestion\">8. May cause digestive problems<\/h3>\n\n\n\n<p>Intermittent fasting can cause digestive discomfort, especially when you are starting out. Typically, <strong>constipation,<\/strong> for example, can occur. The body, including the digestive system, is still getting used to the new regime and may take a few days to adjust. In this case, it is also important to make sure that you <strong>drink enough,<\/strong> get enough <strong>fibre<\/strong> and <strong>exercise.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"For_whom_is_intermittent_fasting_suitable\"><\/span>For whom is intermittent fasting suitable? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you have already discovered, intermittent fasting may suit some people, but it is certainly not suitable for everyone. It all depends on everyone&#8217;s individual needs and preferences. Who can benefit from it? <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Healthy people<\/strong> who are not comfortable with a traditional diet and prefer to eat only at certain times of the day.<\/li>\n\n\n\n<li>People with <strong>flexible lifestyles<\/strong> who can fit this specific way of eating into their daily routine.<\/li>\n\n\n\n<li>Individuals who want to <strong>lose weight<\/strong> or are looking for a way to learn to control <strong>hunger<\/strong> and <strong>sweet cravings.<\/strong><\/li>\n\n\n\n<li>People who want to experience for themselves the possible positive effects on the <strong>brain, concentration, cholesterol<\/strong> or <strong>blood sugar levels<\/strong> and its other benefits.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intermittent fasting is suitable for both <strong>men<\/strong> and <strong>women.<\/strong> However, women should be particularly careful to ensure that they are able to take in the optimum amount of calories. They are <strong>more sensitive to an insufficient intake<\/strong> than men. Active women who take in less energy than their bodies need over a long period of time and over train can develop the so-called<strong> female athletic triad.<\/strong> This combines <strong>low energy availability, menstrual dysfunction<\/strong> and <strong>reduced bone density.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to read more about the female athletic triad, don&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-combat-the-absence-of-menstruation-and-other-symptoms-of-the-female-athlete-triad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Combat Menstrual Loss and Other Symptoms of the Female Athletic Triad?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg\" alt=\"For whom is intermittent fasting suitable?\" class=\"wp-image-520520\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"For_whom_is_intermittent_fasting_not_suitable\"><\/span>For whom is intermittent fasting not suitable?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intermittent fasting is not suitable for everyone. There are certain situations in which it may pose a risk. What are they?  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>During <strong>pregnancy and breastfeeding,<\/strong> women should rather not take up this way of eating. For example, there is a risk that fasting may adversely affect <strong>breast milk production.<\/strong> In addition, there are no studies that have looked at the effect of intermittent fasting during these periods of life.&nbsp;<sup>[18]<\/sup><\/li>\n\n\n\n<li>When <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/shift-work-how-to-eat-properly-and-not-gain-weight-while-working-night-shifts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>working shifts<\/strong><\/a>, it can be a problem to maintain this specific routine in the long term.<\/li>\n\n\n\n<li>People who suffer from<strong> eating disorders<\/strong> are at risk of worsening the course of their disease.<\/li>\n\n\n\n<li>For <strong>specific health problems,<\/strong> intermittent fasting could pose a risk. For example, <strong>cancer<\/strong> is demanding of calorie and protein intake, which a person with this type of diet would probably not be able to take in.<\/li>\n\n\n\n<li><strong>Taking medication<\/strong> that needs to be <strong>taken with meals<\/strong> and at <strong>certain times of the day<\/strong> may also be a problem.<\/li>\n\n\n\n<li>This method of eating is not suitable for <strong>children<\/strong> either.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[17]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg\" alt=\"For whom is intermittent fasting not suitable?\" class=\"wp-image-520536\" title=\"For whom is intermittent fasting not suitable?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_intermittent_fasting_healthy\"><\/span>Is intermittent fasting healthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intermittent fasting has its health benefits, so we can say that for some people it is a healthy way of eating. However, the condition is that only those people for whom it is <strong>safe<\/strong> should try it. At the same time, it is important to ensure that you have the <strong>right diet composition<\/strong> and adapt your routine so that it is<strong> sustainable.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On the other hand, we cannot claim that this is a miracle that will solve all your problems. It cannot be considered a better way of eating than the classic rational diet typically spread out over the whole day. In fact, with it too, you can lose weight healthily, lower your blood sugar or cholesterol levels and improve your overall health. So, again, each one of you is different and you should choose a method that best suits you. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_get_started_with_intermittent_fasting\"><\/span>How to get started with intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you decided that intermittent fasting is right for you and you would like to try it? Then make sure you go about it the right way. How should you proceed?  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ideally, <strong>consult a nutritionist,<\/strong> i.e. a <strong>nutritional therapist<\/strong> or<strong> nutrition consultant.<\/strong> They are best equipped to advise you on how to get your diet just right.<\/li>\n\n\n\n<li>Choose an <strong>appropriate form<\/strong> of intermittent fasting. It should be consistent with your regular daily routine and lifestyle.<\/li>\n\n\n\n<li>Make sure you are receiving sufficient <strong>energy<\/strong> and <strong>nutrients.<\/strong><\/li>\n\n\n\n<li>Follow a <strong>drinking routine.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Monitor your progress.<\/strong> You can record not only what you <strong>eat<\/strong>, but also your <strong>weight, the length<\/strong> and <strong>quality of your sleep,<\/strong> and your <strong>training performance.<\/strong><\/li>\n\n\n\n<li>For example, you could try one of the <strong>apps<\/strong> that are designed specifically for intermittent fasting.<\/li>\n\n\n\n<li>Do not neglect getting sufficient <strong>sleep<\/strong> and <strong>physical activity.<\/strong><\/li>\n\n\n\n<li><strong>Observe your body.<\/strong> If you start to become aware of, for example, excessive fatigue or poor recovery after a workout, you may need to make a change somewhere.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg\" alt=\"How to get started with intermittent fasting?\" class=\"wp-image-520552\" title=\"How to get started with intermittent fasting?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_foods_are_allowed_during_intermittent_fasting\"><\/span>Which foods are allowed during intermittent fasting? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The concept of intermittent fasting does not dictate which foods are or are not appropriate. Practically, this means that no foods are forbidden. However, it is important to remember that if you want to reap the benefits that this diet offers, it is not enough just to do the fasting itself. It is also important to follow a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>varied and balanced diet<\/strong><\/a><strong>, with plenty of all the essential nutrients.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sample intermittent fasting diet for a woman <\/h3>\n\n\n\n<p>Let&#8217;s take a look together at what a diet might look like for a <strong>healthy adult woman<\/strong> who wants to<strong> maintain her weight<\/strong> while following the <strong>16:8<\/strong> intermittent fasting protocol. The example diet is for a 30-year-old woman with a body weight of <strong>65 kg<\/strong> and a height of<strong> 170 cm,<\/strong> who has a<strong> sedentary job<\/strong>, walks roughly <strong>10 000 steps<\/strong> a day and goes to the <strong>gym three times a week<\/strong>. Her total daily energy intake is roughly <strong>2000 kcal<\/strong> and she should consume roughly 120 g of protein, 67 g of fat, 230 g of carbohydrates and 25-30 g of fibre per day.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Time<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Serving<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 midday<\/td><td class=\"has-text-align-center\" data-align=\"center\">grilled chicken breast\nrice (cooked)\nvegetable salad<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n200 g\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Afternoon snack<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">white yoghurt\n<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>\nbanana\nraspberries\nwalnuts<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n40 g\n110 g\n40 g\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">baked trout\npotatoes (boiled)\nbroccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g\n150 g\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Second dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">wholemeal toast\nham\ncheese with 30% fat\ncherry tomatoes<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 pieces\n2 slices\n2 slices\n100 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sample intermittent fasting diet for a man<\/h3>\n\n\n\n<p>Now let&#8217;s imagine a diet that is suitable for a <strong>healthy adult male.<\/strong> This man is also<strong> thirty years old<\/strong>, weighs <strong>80 kg<\/strong> and measures <strong>180 cm.<\/strong> He also walks about <strong>10,000 steps<\/strong> a day, does <strong>sedentary work<\/strong> and <strong>strength training three times a week.<\/strong> His total daily energy intake is roughly <strong>2500 kcal<\/strong> and his nutrient intake should consist of roughly 150 g protein, 83 g fat, 290 g carbohydrates and 25-30 g fibre.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Time<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Serving<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 midday<\/td><td class=\"has-text-align-center\" data-align=\"center\">grilled chicken breast\nrice (cooked)\nvegetable salad<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 g\n250 g\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Afternoon snack<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">white yoghurt oat flakes banana raspberries <a href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">walnuts<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n40 g\n110 g\n40 g\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">baked trout\npotatoes (boiled)\nbroccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\n200 g\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Second dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hours<\/td><td class=\"has-text-align-center\" data-align=\"center\">wholemeal toast\nham\ncheese with 30% fat\ncherry tomatoes<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 pieces\n4 slices\n3 slices\n100 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What supplements can be taken during intermittent fasting? <\/h3>\n\n\n\n<p>Sometimes we can&#8217;t get all the nutrients we need, so we can appreciate the help of nutritional supplements. You can use these even if you are intermittently fasting. However, to do it right, you should <strong>take them within the time window allotted for food intake.<\/strong> Which supplements are suitable?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Whey protein<\/strong><\/a> is great for supplementing protein when you can&#8217;t manage to consume it in the form of food. For vegans or those who avoid dairy, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plant-based proteins<\/a> are ideal.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gainer<\/strong><\/a> will be appreciated when gaining weight, but also when you need to replenish calories and carbohydrates, but food servings are too big for you. In this case, a complex blend of nutrients such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FueGain<\/a> is ideal.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fibre<\/strong><\/a> comes in handy when your diet is lacking in it.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamins<\/a>, <a href=\"https:\/\/gymbeam.com\/other-minerals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerals<\/a><\/strong>&nbsp;and <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 fatty acids<\/a> <\/strong>can also help support your health.<\/li>\n\n\n\n<li>Supplements can also add to the aforementioned benefits of intermittent fasting. Anti-ageing action can be supported with <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">anti-ageing<\/a>&nbsp;supplements and brain or concentration with popular <a href=\"https:\/\/gymbeam.com\/nootropics\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropics<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Is it permitted to drink while fasting?<\/h3>\n\n\n\n<p>You don&#8217;t <strong>have to avoid<\/strong> liquids during the window of time you are fasting. You can enjoy any <strong>non-caloric beverages<\/strong> such as <strong>water,<\/strong> <strong>unsweetened tea, coffee without milk or sugar,<\/strong> or beverages sweetened with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/artificial-sweeteners-myths-and-facts-about-their-safety-and-effects-on-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">artificial sweeteners<\/a>. <strong>Sugar-sweetened beverages,<\/strong> <strong>milk, juices<\/strong> and others that contain calories should be consumed during the time you have set aside for eating.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intermittent fasting is a way of eating that is popular with many, especially because of its <strong>flexibility.<\/strong> It allows you to concentrate your meals into smaller portions throughout the day, which also proves to be beneficial for <strong>weight loss<\/strong> or <strong>hunger control.<\/strong> In doing so, it also has other health benefits, such as a positive effect on the<strong> heart<\/strong> or <strong>brain.<\/strong> If you&#8217;ve decided that this way of eating might be right for you, go about it the right way. Don&#8217;t forget a well-rounded diet with plenty of energy and nutrients.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interested in today&#8217;s article? If you liked it, please share it with your friends and family.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting is a flexible way of eating that can help with weight loss and others. What are its health benefits, for whom is it suitable and how to get started will all be revealed in this article.<\/p>\n","protected":false},"author":156,"featured_media":520301,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6365,6665,7349,7619,7631],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-521992","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-weight-loss","9":"tag-eating-plan","10":"tag-nutrition","11":"tag-health","12":"tag-healthy-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-zdravie-lifestyle","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting: What Effect Does It Have on Health, Weight Loss or Sports Performance and Who Is It Good For? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Intermittent fasting will help you lose weight, control hunger and concentrate better. 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