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The second in a short series on the benefits of Intermittent Fasting. (Click here for the first article).

I have lost over 10 kg in the last 90 days with very little effort and basically eating what I normally eat but at different times. I use the 16:8 fasting method. Basically I eat normally for 8 hours a day and then fast for the other 16 hours. In the 16 hours I only drink water, black tea, black coffee, or herbal infusions. No protein or calories allowed in that 16 hour period, read on…

Taken from Fastic.com

With Intermittent Fasting, millions of people have achieved their desired weight, overcome disease and regained their quality of life.

Intermittent Fasting has taken the world of nutrition by storm, promising to shed pounds and promote health. But does it live up to its promises, especially when it comes to weight loss? Let’s take a closer look.

The Concept of Intermittent Fasting

Intermittent Fasting is not your typical diet that dictates what you should eat; it’s about when you eat. Instead of adhering to the traditional three-meals-a-day routine, IF recommends alternating between fasting periods and eating windows.

The Connection to Weight Loss

One of the attractions of intermittent fasting for achieving your ideal weight lies in its impact on insulin sensitivity. When you consume food, your body releases insulin, which encourages the storage of glucose in the liver, muscles, and fat cells. However, during a fast, blood sugar levels drop, leading to a reduction in insulin production. This signals your body to shift from using readily available glucose to tapping into stored energy, including carbohydrates and, notably, fat. Typically, fat burning kicks in after about 12 hours of fasting.

The Diverse World of Intermittent Fasting Plans

Intermittent fasting is not a one-size-fits-all strategy. Here’s a glimpse of some popular IF plans:

• The 16:8 Method: This is one of the most well-known Intermittent Fasting approaches. You fast for 16 hours a day and restrict your eating to an 8-hour window. For example, you might eat from 12 p.m. to 8 p.m. and fast from 8 p.m. to 12 p.m. the next day.
• The 5:2 Diet: With this plan, you eat normally for five days of the week and limit your calorie intake to 500-800 calories on two non-consecutive fasting days.
• Alternate Days: This approach involves alternating between days of regular eating and days of fasting, typically consuming fewer than 600 calories on fasting days.
• Time-Restricted Fasting: You limit your eating to a specific time window each day, such as fasting for 12 hours or longer.

Starting Your Weight Loss Journey with Intermittent Fasting

If you’re considering intermittent fasting for weight loss, beginning with the 16:8 method can be a sensible starting point. A 16-hour fasting period with an 8-hour eating window is manageable for most people. Start your day with a balanced meal to support your activities.

The Pros and Cons of Intermittent Fasting for Weight Loss

Intermittent fasting offers various potential benefits to support weight loss, including increased fat burning, enhanced growth hormone production, and lower blood cholesterol levels. However, it’s important to note that research results can vary, and individual experiences differ.

Who Can Benefit from Intermittent Fasting?

While intermittent fasting is suitable for most people, there are exceptions. Pregnant women, children, individuals with eating disorders, and those with certain health issues should approach intermittent fasting with caution. It’s advisable to consult a doctor before starting intermittent fasting for weight loss in such cases.

Intermittent fasting (IF) may have many health benefits, including: 

• Weight loss: IF can help you lose weight and visceral fat, which is harmful fat around the abdomen. 
• Improved heart health: IF can lower blood pressure and resting heart rate, and improve cholesterol levels. Especially effective when combined with some exercise such as a brisk 30 minute walk every day.
• Reduced risk of diabetes: IF can help control blood sugar and reduce insulin resistance. However, it is important that you do not stop any medication without first consulting your doctor or diabetes health professional.
• Improved brain health: IF can boost working memory and verbal memory, and reduce brain fog. 
• Reduced inflammation: IF can reduce inflammatory markers, which are linked to many chronic diseases by boosting the immune system.
• Improved sleep: IF can regulate your circadian rhythm and move digestion earlier in the day. 
• Improved gut health: IF can improve gut health. Gut health refers to the well-being of the gut microbiome. Your gut microbiome is a microscopic world within the world of your larger body. The trillions of microorganisms that live there affect each other and their environment in various ways. They also appear to influence many aspects of your overall health, both within your digestive system and outside of it.
  • Gut health affects digestion, nutrient absorption, and waste elimination
  • Gut health can impact physical and mental health
  • How to improve gut health 
    • Eat more fibre, fruits, vegetables, and foods rich in polyphenols
    • Eat fermented foods like kimchi, kefir, and kombucha
    • Take probiotic supplements (Maybe)
    • Get enough sleep
    • Manage stress levels
    • Exercise regularly
    • Avoid processed foods, salt, and sugar
• Improved athletic performance: IF can enhance athletic performance as it stimulates the HGR (Human Growth Hormone). This hormone builds tissue and muscle mass and is particularly active during autophagy. 
• Improved tissue health: IF can improve tissue damage repair and reduce tissue damage in surgery. 
• Improved cellular repair: IF can induce cellular repair processes, such as autophagy, which removes waste material from cells, effectively recycling old cells and regenerating new ones.
• Improved disease protection and longevity: IF can change several genes that are beneficial to disease protection and longevity. 

Why is the gut microbiome important?

Most of the microorganisms in our guts have a symbiotic relationship with us, their hosts. That means we both benefit from the relationship. We provide them with food and shelter, and they provide important services for our bodies. These helpful microbes also help to keep potentially harmful ones in check.

The weight of microorganisms and bacteria in the human body is about 1–3% of body mass, or up to 3 kilograms in an average adult. 

You can think of your gut microbiome as a diverse native garden that you rely on for nutritious foods and medicines. When your garden is healthy and thriving, you thrive, too. But if the soil is depleted or polluted, or if pests or weeds are overrunning the helpful plants, it can upset your whole ecosystem.

IF can involve eating only during a certain window of the day, such as 8 hours out of every 24. During the fasting period, you can drink calorie-free beverages like water or unsweetened teas and coffee. 

You should talk with your doctor before trying intermittent fasting, especially if you have any underlying health conditions. 

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©Joseph R Mason and Richard J Kirk – 2025

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