Introduction
Intermittent fasting has become one of the most popular approaches to healthy eating, with everyone from fitness enthusiasts to busy professionals swearing by its benefits. But is it really as effective as people say?
To separate fact from hype, we sat down with Dr. Amanda Greene, a registered dietitian and nutrition researcher specializing in metabolic health, to get her insights on why intermittent fasting is gaining traction and how it can support overall well-being.
š¤ Meet the Expert: Dr. Amanda Greene
Credentials:
- Registered Dietitian (RD)
- PhD in Nutritional Science
- 12+ years researching metabolism, weight management, and lifestyle interventions
Her Focus:
Helping individuals find sustainable eating patterns that improve health without extreme restrictions.
š” What Is Intermittent Fasting?
Dr. Greene explains:
āIntermittent fasting is simply an eating schedule that cycles between periods of eating and periods of fasting. It doesnāt prescribe what you eatāonly when you eat.ā
Some of the most popular methods include:
ā
16/8 Method: Fast for 16 hours and eat during an 8-hour window
ā
5:2 Diet: Eat normally five days a week, and consume 500ā600 calories on two non-consecutive days
ā
Alternate-Day Fasting: Fast every other day
š The Key Benefits of Intermittent Fasting
Q: What are the most compelling reasons people try intermittent fasting?
Dr. Greene:
āThere are several well-researched benefits, especially when combined with a balanced diet and healthy lifestyle. Here are some highlights.ā
1ļøā£ Weight Management
Intermittent fasting often leads to spontaneous calorie reduction, simply because thereās less time to eat.
ā How it helps:
- Supports gradual weight loss
- Reduces late-night snacking
- Encourages mindful eating
āMany people find it easier to stick to than traditional calorie restriction.ā
2ļøā£ Improved Metabolic Health
Studies have shown that intermittent fasting can help regulate:
- Blood sugar levels
- Insulin sensitivity
- Inflammation markers
ā Potential benefit: Reduced risk of type 2 diabetes when practiced consistently.
3ļøā£ Cellular Repair and Longevity
During fasting, your body initiates autophagy, a process that removes damaged cells and regenerates new ones.
ā Why it matters:
- May promote longevity
- Supports healthy aging
- Reduces oxidative stress
4ļøā£ Mental Clarity and Focus
Some people report improved focus and energy during fasting windows.
Dr. Greene:
āIn animal studies and some human trials, fasting appears to enhance brain health and cognitive function.ā
5ļøā£ Simplicity
Unlike complicated diet plans, intermittent fasting is straightforward.
ā
No calorie counting (unless you choose to)
ā
No elaborate meal prep
ā
Flexible with different eating styles
ā ļø Who Should Avoid Intermittent Fasting?
Q: Are there any people for whom intermittent fasting isnāt recommended?
Dr. Greene:
āYes, intermittent fasting isnāt right for everyone. Avoid it if you:ā
- Are pregnant or breastfeeding
- Have a history of eating disorders
- Are under 18 years old
- Have uncontrolled diabetes or other chronic conditions
- Are taking medications that require food intake at regular intervals
Always consult a healthcare provider before starting.
āØ Dr. Greeneās Tips for Getting Started
1ļøā£ Start Gradually: Begin with a 12-hour fasting window and extend as you feel comfortable.
2ļøā£ Stay Hydrated: Drink water, herbal tea, or black coffee during fasting periods.
3ļøā£ Focus on Nutrient-Dense Foods: When you break your fast, eat balanced meals with protein, fiber, and healthy fats.
4ļøā£ Listen to Your Body: If you feel unwell, adjust your schedule or stop fasting.
5ļøā£ Be Consistent: It can take a few weeks for your body to adapt.
