These days our bodies are used to being nourished on a regular basis. However, that hasn’t always been the case. Fasting has existed for thousands of years and was often done out of necessity, when food was scarce.
Now, it is gaining momentum among those who are looking to optimize their health. But is it really beneficial to fast? How can we fast properly, and what are the potential risks of this practice?
Here is our rundown on the topic, developed with nutritionist Anthony Berthou.
Different types of intermittent fasting
First, we’ll tackle intermittent fasting which consists of alternating periods of fasting and periods of food intake. It is different from strict fasting, which we won’t discuss here.
There are different ways to practice intermittent fasting which we will discuss below. For each one of these methods, water and infusions are allowed. Tea and coffee can also be consumed by those who can’t go without them.
16-hour fasting
The idea is pretty simple, and many of us do it without even knowing. The practice consists of fasting 16 hours per day (this includes time asleep), and then eating during the following 8 hours in the form of 2 to 3 meals. For example, you can eat dinner at night, then sleep, and continue to fast until lunch the next day.
24-hour fasting
This consists of fasting for 24 hours. For example, once you have finished your dinner, you can fast until the next day’s dinner. You can start anytime, as long as the fast lasts 24 hours.
You can opt for this method at an occasional frequency according to your preferences, or in a regular rhythm by practicing this fast once per week.
Every-other-day fasting
According to multiple studies, this fast would be the most effective method for longevity. Certain results observed in mice revealed a 20% increase in lifespan.
However, this fast is difficult to sustain in the long term and requires a strict nutritional regime. So, it is not well-suited for most people’s way of life. One alternative solution is to limit one’s intake to 500 calories per day on fasting days instead of fasting completely.
1 to 3 week therapeutic fasting
This fast stretches for a longer period of time and is done for therapeutic reasons, particularly alongside treatments for cancer or chronic inflammatory diseases.
It is essential that this type of fasting is done with the support and supervision of competent healthcare professionals. Many clinics are specialized in this work.
The fasting stages are designed to be the same duration for everyone, but it is necessary to consult supervising professionals and to take into careful consideration all precautions before launching into this adventure.
Fasting when you want/when you can
This is the most intuitive kind of fasting which consists of listening to your body and fasting depending on how you’re feeling (after a heavy meal, for example). Contrary to popular belief, it is not problematic to skip a meal when our bodies don’t feel a need for it. Sometimes, it is even better to fast during a meal rather than eat a poorly prepared meal, like an industrial sandwich that is loaded with additives and is nutritionally void.
What happens in our bodies when we fast?
At the beginning of the fast, our bodies will use the nutrients consumed during our last meal (particularly carbohydrates) to give us energy. Then, once these nutrients are consumed, the liver uses the glucose that we have stored up in the form of glycogen in order to nourish our glucose-dependent organs, especially the brain (see our article on carbohydrates). Energy is also drawn from fat stores. This is the most delicate phase of the fast during which people can experience fatigue, significant hunger, and a decrease in attention and performance.
For two to three days, the body will gradually activate an emergency function to adapt to this glucose deprivation: ketogenesis. From fatty acids, our liver also produces little molecules, ketones (or ketone bodies), which will become our alternative fuel to glucose. These ketones will then supply our bodies with energy, particularly for glucose-dependent organs like the brain and muscles. It is the use of this glucose alternative (the basis of the keto diet) which would explain some of the benefits of fasting.
The period of establishing ketogenesis, which lasts about 2 to 3 days, is generally a phase in which you feel better and regain some energy. This process is linked to the body’s production of ketone bodies, which can create a euphoric effect. Certain people, however, can react poorly to this phase of fasting and experience ketoacidosis with symptoms that can include nausea and migraines. The body produces a lot of nitrogenous waste during this period, so it is very important to drink enough in order to flush them out of the body (8.5 to 10.5 8-oz. glasses, or 2L to 2.5L, per day).
As such, it is necessary to consider all of the required precautions before attempting a fast. In fact, in the case of fasting, the body will also pull from muscle proteins to give you energy. This situation is all the more likely when the fast lasts a long time, and will thus lead to muscle loss. For thin people with little muscle reserve, their immune systems can be weakened and made more susceptible to infection, because the immune system consumes a large amount of protein (antibodies are proteins, and immune cells are made of proteins). So, it is vital to consume enough protein during these dieting periods—at least 1.2 grams of protein per kilogram of your body weight each day (about 0.02 ounces per pound of body weight). For example, if you weigh 75 kilograms (165 pounds), aim for around 90 grams (3.2 ounces) of protein daily.
The benefits of fasting
Our digestive organs experience a great deal of strain everyday. They are often mistreated by an unbalanced or excessively rich diet. So, it seems natural enough to give our digestive system a bit of a break sometimes. Fasting’s numerous positive effects have been supported throughout various studies, however some risks must still be considered (see the following section).
Improved insulin sensitivity
Practicing intermittent fasting allows the body to release less insulin and therefore improve its sensitivity to insulin (see our article on carbohydrates). As such, fasting helps to prevent insulin-resistance and to improve diabetes management.
However, for people who suffer from diabetes, intermittent fasting is to be practiced with the support of a specialized health professional. It is true that fasting can lead to blood sugar imbalances outside of mealtimes, which requires adapting the proposed treatments.
Oxidative stress reduction
During a fast, our body’s oxidative stress slowly increases (see our article on antioxidants) but only temporarily. It will in fact stimulate our body’s adaptation abilities and will reinforce its protection by producing antioxidant enzymes. Creating mild oxidative stress allows the body to adapt and to produce more antioxidants.
Obesity weight loss
Different studies have revealed the effectiveness of intermittent fasting among people who are obese or overweight. Above all, it is the caloric restriction and better insulin sensitivity caused by fasting which would support such weight loss.
However, among people with so-called “normal” body sizes, fasting must not be done with the goal of getting slim (in fact, fasting has shown little efficacy in these cases).
Better cardiovascular health
Multiple studies have identified the benefits of fasting for reducing cardiovascular risks, which would be linked to a multitude of factors favoring strong cardiovascular health (visceral fat reduction, sodium level reduction, ketosis activation, stronger endogenous antioxidant protection, low-grade inflammation reduction, etc.).
Protection against neurodegenerative disorders
Fasting stimulates the production of neuroprotective proteins and encourages the cleaning of damaged molecules. In this way, it seems to protect neurons from neurodegenerative disorders, particularly Alzheimer’s and Parkinson’s diseases. It seems to also protect from general aging.
Benefits against certain types of cancer
Certain studies done on animals reveal a reduction in the growth and number of tumor cells when chemotherapy is combined with short fasting cycles for certain types of cancers.
The French Network for Nutrition and Cancer Research (Réseau National Alimentation Cancer Recherche) indicates, however, that the benefits of this type of diet have not yet been proven for humans, as most of its studies have been conducted on animals.
Cell cleaning and recycling (autophagy)
The discovery of autophagy was awarded the Nobel Prize in Physiology or Medicine, attributed to Yoshinori Oshumi in 2016. Autophagy is a process through which the cell optimizes the recycling of its components to facilitate its survival when it is lacking sufficient amounts of energy. New higher-functioning cells will be able to be generated to replace those that were destroyed.
The absence of calorie intake caused by a prolonged fast will contribute to the activation of the naturally protective biological process that is autophagy.
Is fasting a miracle solution?
While many studies have demonstrated the beneficial effects of fasting, a few nuances should be considered:
- First and foremost, the vast majority of studies have been performed on animals and cannot be assumed to present the same ways in humans.
- Also, the responses to fasting seem to differ according to genetic predisposition and the type of fasting practiced.
- Additionally, the benefits are in large part due to caloric restriction.
- Lastly, study results vary according to a person’s prior health status and according to their body size.
As such, the benefits linked to practicing fasting depend upon a multitude of factors and cannot be generalized. Fasting can be risky when it is done incorrectly or by those whose health is not suited for a prolonged fast.
Fasting is a broad and complex topic which still requires additional research. It is not a miracle solution and must be approached with precaution.
An easier intermediary solution to put in place which is less risky than total fasting consists of reducing one’s caloric intake to 500 calories / day (divided between two meals) at an occasional or regular frequency (1 to 2 nonconsecutive days per week, for example).
How do you practice intermittent fasting?
If you choose to get into intermittent fasting, here are a few precautions to consider:
 | 1) Remember to stay hydrated. Drink 8.5-10.5 8-oz. glasses (2-2.5 liters) of water, herbal/regular tea per day to help eliminate nitrogenous wastes. |
 | 2) Eat enough protein. During the phases of food intake, be sure to maintain a satisfactory protein level by choosing fish, poultry, and vegetable proteins. |
 | 3) Make sure to adopt an alkaline-rich diet. Opt mostly for fruits and vegetables, limit your intake of salt, red meat, and cold cuts. |
 | 4) Do not jump into a fast without medical guidance. In the following cases, it is essential to be accompanied by a health professional who specializes in fasting: eating disorders, kidney or liver deficiencies, chronic illnesses (diabetes, cancer, inflammatory or neurodegenerative diseases), auto-immune diseases, immunocompromised, pregnancy, etc. |
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Co-Author
Anthony Berthou
Registered nutritionist, specialist in systemic food issues, teacher to healthcare professionals.
Thanks for the tips it was really helpful, I’ve been doing the fastening 16 hours diet for couple years , but it made me learn more what it does to the body ,thanks very much
I love your app; it provides so many insights when you delve into the world of chemicals. I promote this app every day when I’m out and about… If you see a bump in subscribers from Northern Nevada… you’re welcome!
I’ve been pondering the cumulative effect of each of these additives in the human body over a day. Looking at the list of 3,972 “FDA FOOD SUBSTANCES” here in the USA, it really doesn’t take a rocket scientist to conclude that if someone studied the cumulative effects of these substances on our health, we might understand—and potentially eradicate—almost every disease we face. Thanks to your app, we at least have a fighting chance.
I would love to see an app that does the same thing with vitamins and over-the-counter medications. If you decide to add that component, count me in as a financial contributor.
On another note, regarding fasting: YES!! Fasting + NEURAL AUTOPHAGY + DEEP BREATHING + MEDITATING + wholesome, healthy food + gratitude = cancer-free in my brain (no more CNS Lymphoma)… Oh, and don’t forget to brush your teeth!
I enjoyed the article on fasting I do it quite often I guess it’s called a 24 hour fasting I’ll leave one dinner per day plenty of liquids and I feel great it seems I have more energy when I eat this way.
Good article, BUT:
1. One of the biggest problems with ageing is muscle loss and increasing difficulty to gain new muscle through excercise. Thus, once you are over 50, you really need to treasure whatever remaining muscles you have.
2. Given that it is muscle needs to continuously burn calories, loss of muscle mass, can create a bigger weight gain bounce post-fast.
So long-term fasting that starts to break down muscle might not be such a good idea if you are in otherwise good health.
Very good article informative and easy to read thanks
This article was spot on with accurate facts as well as common sense support. Very well researched and easy to understand. Thank you
Thank you so much. You help us make the right choice
I love this app, it is informative and gives options that I trust.
Great Article!
How should we break a fast such as a 24 hour fast? Is jumping back into a normal dinner ok to do? Also thank you for the insightful article!
Thanks for the advice and good advice on how to make the best of your health
This is a very important article because it’s one of the best ways to begin losing weight and get healthier. I believe the secret is to use fasting to get to a place of diminished caloric intake. Once weight is lost, slowly begin to incorporate daily exercise… and Voila! … a new healthier you.
I’m very interested
This article does not mention the latest study on fasting that found that going for longer than 8 hours without food increases the likelihood of heart attack in the over 60s.
Seriously? So at nearly 70 if I finish my evening meal at 8pm I must then get up at 4am to eat something or I will increase my risk of heart attack? I am hugely doubtful!
That would be hard for me to believe because I’m a night owl so I eat dinner between 7-8, may have some fruit around 10, go to bed around 1or 2 am ad sleep till 9-10 and eat breakfast/lunch around 11-12. So, I am fasting at least 12 hrs every day.
I wonder who funded that bit of research? ?? i would love to critique this article. we cannot believe all this research without even questioning who has funded it.
I agree. Following the money is always key when considering the validity of any research.
absolute BS
Viorica
Thank you , this was a great information , to clean , détoxifia and régénérante the celles of the entier body. This is the way to do it.
Great article! Ive been doing intermitting fasting for about 3 years now (off and on) but really can feel the difference.
What about new studies that show it can increase risk of Colon cancers?
Splendid , as always
Have been fasting for 2 years, move breakfast to lunch and eat dinner by 6:00, fast 16-18 hours, feel great didn’t learn anything new from this article…
Than why post to tell us?
Very informative – thanks Yuka
Thank you for that information
Hi Julie..love your app and I have recomended to lots of people who also love it..Do you Dr. Longo? Has “Fasting Mimicking Diet” Research for over 25 years with USC, University of Milan and others. Diet has some amt of food that when eaten doesn’t trigger nutrient sensing pathways in the brain. Has a great..The longevity diet..New research shows his diet better than Mediterranean diet. I know you all like research to check it out too
A few months ago my co worker mentioned YUKA to me. I did the free scanning for a while and then decided to join and be a member. I love the YUKA app. and how easy it is to see the reasons to leave a product on the shelf. We are eating healthier thanks to YUKA.
Thanks for that information!
Is there a planned diet somewhere I can follow to get started on a intermittent fasting. I seldom eat unhealthy, I’m just hungry all the time and have to stop snacking
Fast 800 Michael Moseley
This article is very informative, I learned a lot, thanks. I believe in fasting.
Thank you, this was excellent information.
food for thought
Fantastic information about fasting. Thank you
Great article – helped me finally find a path through the confusing maze of intermittent fasting/diet apps & barrage of often contradictory social media influencers’ content & advertising. Thank you Yuka.
love you more
Thank you for sharing this… I have fasted before and once you get past that hunger stage , it gets better.
Thank you
I love the article; it’s short, concise, and to the point. I have been fasting for years and recently opted for the 16:8 fasting regime instead of the OMAD (one meal a day) regime.
If you have tips, I can share them faster; most of you should know this before some new people:
1) Black tea and black coffee are okay on the fast
2) Sparkling water is a great help if you are feeling hungry
3)Apparently, you could have some sugar-free things (gum, cola), but I suggest avoiding them, as most sugar- and fat-free things tend to be bad for you anyway.
I like this
Goodness, you need to check the math in the article for calculating protein needs. It is all messed up. Perhaps typos, but it makes no sense.
Sounding more like 159 for weight loss using that criteria….
Very good article
A very good book on fasting is by Dr Arnold Ehret. ( sp).. Mucus less Diet Healing System since the 1960s. Very good explanations
Thank you. This was very helpful
Thank you for your great advice. I love Yuka it helps us eat healthier and protects us from harmful chemicals. I also use it for so many other things like make up creams deodorants sun tan lotions etc…
It’s amazing!
We use it all the time. Thank you for your many hours of hard work into creating this app. It is so beneficial !!
Julie, hi very formative information. I have been fasting for some time now. But is always to read others Perspective .
Jainism is a religion which practice immense fasting .
https://www.bbc.co.uk/religion/religions/jainism/
I follow this religion and practicing it for almost 40 years . Monks here have fasted for non stop 200 days without food and only boiled water. The effects of fasting on a human body can be studied thru this religion and people Practicing it .
Longevity is something which we have closely seen is prominent who follow this. Any Jain’s would know exactly what I am talking about !
Thank you for this report.
Extremely informative. I use the Yuka app and love it. Appreciate you sending this out. Look forward to more.
Very Good information to check into
Awesome app, I tell everyone about it thanks
dang so we now starving ourselves, and possibly without realizing we’re slowly adapting a eating disorder? like just go in a calorie deficit and exercise. tbh this sounds incredibly foolish.
Hi Lincoln,
Thank you for sharing your thoughts! We completely understand your concern. In our content, we did mention that the weight loss associated with fasting primarily comes from being in a caloric deficit. However, our goal was to present both the potential benefits and the downsides of fasting so that you have all the information needed to make the best decision for yourself.
Fasting isn’t for everyone, and it’s important to choose a method that aligns with your health goals and lifestyle. We encourage everyone to approach their health journey thoughtfully, and if fasting doesn’t feel right for you, a balanced approach with a calorie deficit and regular exercise is indeed a great path.
Thanks again for your input!
No energy to exercise for me when not getting protein.
I was eating 11-7 for quite a while until I heard about the importance of breakfast for Seniors. I am 77 and am already skinny. I’m wondering about fasting for us old people. I expect there have been no studies.
skinny is no good, need some meat, get in them calories and induldge life too short brotha
Very informative article!
So good to hear Anthony is passing this knowledge on to health professionals
Great content. Maybe don’t be so afraid to recommend beef. It’s the most nutritional food humans can eat.
Nice article. A quick run through a spell check before publishing wouldn’t hurt.
Thanks enjoy reading and taking suggestions into effect. Thanks
Very informative article thanks Yuka 😊
My husband came with me to go shopping, he was surprised to see how informative the app is with regard to hazardous chemicals and what they do to the body.
Awesome information. Thanks
I believe I became a member but not sure if it went through.
Hi John,
Don’t hesitate to email us at team@yuka.io so we can help you figure this out!
Great informative article, thanks🌟
I’ve not tried fasting beyond 12 hours and thanks to my Yuka app, my diet only includes nutrition on the good or excellent scale. Meals are small and high quality which works for me as a recovered T2 diabetic. I reduced my bodyweight but 15kg and remains stable at 70kg. Active workouts for 5 days a week with younger gym buddies on a varied programme of 70% strength, 20% cardio and 10% balance activity in 90 minute sessions. Not bad for a 76 year old😄.
After reading the article I am considering an experiment to increase my current fasting to 16 hours on 3 days a week to gauge its effect. One question is whether it has any impact on hypertension ?
Excellent article I learned a lot.
Hi Alex,
Thank you for sharing your experience and congratulations on your incredible progress! It’s truly inspiring to see how you’ve managed your health and maintained such an active lifestyle, especially at 76 years old—well done! 😄
In response to your question about how fasting might impact hypertension, the effects can vary from person to person. Some studies indicate that intermittent fasting may help lower blood pressure by reducing insulin levels and supporting weight loss, both of which are beneficial for managing hypertension. However, since each individual’s body responds differently, it’s important to monitor how your body reacts to the change. We recommend consulting with your doctor for personalized advice.
Thanks you very much for the information is very helpful
This is a major topic of health currently and truly appreciate the detail of your article.
Useful information Thank you!
Thank you for saying this!
I know intermittent fasting is all the rage now, but to me it sounds similar to the “yo-yo dieting” that we were all supposed to avoid. One of its evils was that the starvation part of it signaled to your body that it should hoard fat, slowing down the metabolism and making weight loss even harder. Can you bridge the two theories, or have we learned that calorie deprivation does NOT actually slow the metabolism? Thanks!
Just bc you close down your eating window for 18 hours, doesn’t mean that during your 6 hour eating window, you are not eating three healthy, delicious, nutritionally sound meals, that will sustain you without hunger pangs until your next eating window opens. Fasting is a way to let your body rest, repair itself. It’s the fastest way to balance your hormones. Our bodies should be able to shift from sugar burner to fat burner. Dr Mindy Pelz on YT – has great info on fasting.
Hello E.,
Thank you for raising this important concern! It’s understandable to see similarities between intermittent fasting and “yo-yo dieting,” as both involve periods of calorie restriction. However, there are key differences between the two.
“Yo-yo dieting” typically involves extreme calorie cuts followed by overeating. In contrast, intermittent fasting focuses on the timing of your meals rather than drastically cutting calories. The key to intermittent fasting is maintaining balance and consistency. It’s not about severe calorie deprivation but about establishing a routine that suits your body. Ensuring that your meals are nutritious and balanced when you do eat is crucial to avoiding the drawbacks of traditional “yo-yo dieting.”
It’s always a good idea to consult with a healthcare professional to determine if intermittent fasting is a good fit for your health and lifestyle.
A very thorough explanation of fasting and the possibilities.
Love the article and love Yuka even more ! ❤️ thank you thank you thank you.
I think you read my mind. I just started fasting , and this article covered some of the concerns I had. Thank you so much.
Very useful and comprehensive information, thank you.
Well, Julie thanks for all the info. I agree that fasting is very beneficial to our body. I’ve been doing fasting since the early 80s, with very positive results.
Thank you
One of the most informative articles I have read on this subject. Thank You!
I love the YUKA info emails!
Thank you!
💚🥕
I’d just like to share a personal experience of fasting – twice, in a sense, accidentally.
I was on a cycling holiday through France, travelling 100 miles a day. I got a serious stomach upset/borderline food poisoning. Experience has taught me that the only way to deal with this effectively is to stop eating for 36 hours. I also needed to continue my journey; I had a boat to catch. So I cycled 200 miles on nothing more than water and a single banana.
In effect it was like fasting for a week.
After a day’s sycling, and a night, sweating with hunger, I set off early the next morning. At a certain point I met a slight hill, and felt so weak that I really doubted whether I could continue. It was a narrow road, it was foggy, and there was nowhere to stop safely. Then, as I neared the top of the hill, my whole metabolism went through an extraordinary transformation. I suddenly felt full of vigour; sprinted to the top of the hill, and completed the remaining 80 miles feeling fitter and healthier than I can ever remember otherwise.
More than this my mind felt miraculously clear and relaxed.
I understand now why members of religious orders undertake prolonged fasts. As an aid to well-being and mental clarity I’m not sure that I have ever found anything that works as well.
The second time round was for similar reasons, and with similar results.
I am not sure, unfortunately. that I could ever find the dedication to fast to this extent without being forced to.
An additional comment to make: because of the state of my stomach that precipitated this “fast” there was precious little food left in my system to start with. It was a doubly accelerated process.
I would add also that I was in my mid twenties at the time and devastatingly fit. I certainly would not normally recommend this as a road to good health!
Hi William,
Thank you so much for sharing your personal experience with fasting! Your story highlights the remarkable ways our bodies can adapt and even thrive under challenging circumstances. It’s incredible how your energy and mental clarity surged after such a strenuous period of fasting and cycling.
Your experience also sheds light on why fasting has been a practice in many religious and cultural traditions for centuries. The mental clarity and sense of well-being you described are benefits that many people who fast regularly report as well.
It’s completely understandable that such a level of fasting might be difficult to undertake voluntarily, especially without a specific need or goal pushing you to do so. However, your experience certainly provides food for thought for anyone curious about the potential benefits of fasting.
Thank you again for sharing this! Your story adds a valuable perspective to the conversation.
Such an informative article. Thanks for outlining this information so concisely.
Thanks for sharing. Very informative
Does eating Zellie Xylitol mints between drinking fluid while fasting break my fasting?
Depends on who you ask. Sugar free items can still cause insulin to spike so that would put you out of fasting. To me, it would be a dirty fast which isn’t really fasting.
Why would you put chemicals in your body? why dont eat a piece of fruit instead?
You are wonderful thank you.
It certainly worked for me after I nearly died of covid. I was diagnosed type 2 diabetes fatty liver disease bronchiectasis diverticular disease and the most severe pain. I subscribed to the
Great Dr Michael Morsley fast 800 programme The Mediterranean diet . Within 3 months my blood sugar was back to normal. My liver is back to normal after six months. What I learned from Dr Michael Morsley was the fasting really improved my health my diverticular disease is really under control. I fast 22hrs each day just eat for 2 hrs at night 6 till 8pm. Only have black tea and coffee or water.
I use and subscribe to this yuka app as going UPF free is basically the Mediterranean diet.
My breathing has also improved and my bronchiectasis is stable.
You are an exceptional provider.
Thanks for all you do.
Thank you so much for this.
It was very informative and helpful and well written for the people like me that don’t really understand health and nutrition.
Thank you!!
What’s a registered nutritionists? Never heard of such
Hi Lee,
Thanks for your question! A registered nutritionist is a qualified professional who has met specific educational and professional standards to provide expert advice on diet, nutrition, and healthy eating. The exact title and qualifications can vary depending on the country. Hope this helps!
I think any kind of diet is dependant on personal regiment. It is much better than shooting yourself with weight loss drugs recently discovered. These new drugs will cause serious consequences in the future
Yuka You are the best💯
Thank you for wonderful information. I will try to address a method and hopefully stay personally programmed.
Many, many thanks.
I always find your articles interesting and filled with helpful information
Does having coffee in the morning with mct oil negate fasting.
New to this. Very informative. Any info on MCT’s?
This was a very useful information and honestly I love Yuka ever since I downloaded it help me make the right choose of the food and other thing too like what toopaste I can use etc. So thank Yuka team and keep up a good work and help a lot people stay healthy
I follow a 17/7 intermittent fasting and my energy level is higher than before. When I have my physical all my vitals are great. I volunteer outdoors by pulling out invasive plants and planting native plants. I also follow a vegan lifestyle. I really enjoyed your article.
I found this article extremely helpful and informative. It totally makes sense to give the digestive system a break each week.
Really well written balanced and measured article with good advice. Thanks Yuka!
Really interesting – I practice 16/8 intermittent fasting and I find it keeps my weight in check and energy levels up.
This has helped my knowledge of fasting massively. After a lengthy conversation recently woth a colleague I was left confused as iv been practicing fasting for a while now and after this I will absolutely continue. Very much appreciated
Fasting is recommended and in some religions even compulsory. Apart from the physical/ health benefits of it, if done with good consciousness it will also help your inner self-being and your mind. Fasting in another level, is a food for thoughts.
You should encourage people to fast instead, the earlier they start the quicker they get use to it.
This is the best explanation and comprehensive article I have read regarding fasting. Thank you.
I started fasting about six months ago I was about 12lbs over my wait I had a large belly, I stopped eating after 7pm and did not eat until 8-30 am with in 3 weeks my belly had virtually gone I felt really good my weight had stabilised. I do not eat or snack after 7pm that works for me,
Excellent article. I now aim for 16/8 and generally achieve that. It is also a good idea to get away from our habit of having 3 meals a day at set times. Eat if you feel hungry.
I agree with everything stated EXCEPT with limiting the intake of red meats.
Red meats are the most nutritious meats and the only meat that makes me feel great.
You are unfortunately misinformed. No reply is necessary to this comment, I just wanted to say it is one of the leading causes of death among foods, red meat kills.
Hi Anthony,
Thank you for sharing your perspective! Everyone’s body responds differently to different foods, so it’s important to listen to what works best for you. Ultimately, the goal is to find a diet that supports your health and well-being, and it sounds like red meat plays a positive role in that for you. Thanks again for adding to the conversation!
I did the 5/2 diet 10 years ago for 4 months and lost 2 stones in weight. Although I found it extremely tough especially when working with people who are eating, I did feel better and slept better. Surprisingly following a fasting day I wasn’t ravenously hungry the following day. I always tried to take my fasting day 500 calories in the form of protein. I have tried to follow the same diet since but unfortunately failed. It is not easy when you are preparing food for others and working. You need to be very strong minded. It does however make you more mindful of the food you eat and how many useless calories we consume sometimes without even thinking.
Thank you for the fasting info, it was really interesting and informative.
Can you exercise while fasting?
Yes. I find it actually better. You just have to make sure you get enough electrolytes.
Great article and keep up the good work, what you do is valuable.
I have had the Yuka app(paid for version) for some time and this has helped me select better foods as I started my own intermittent fasting. I also bought a book on Keto dieting and Greek food recipes which together give me plenty of selections to vary my food. I know Yuka is based in Belgium – I have a daughter doing a PhD in Bio-Meds in Belgium so I am well versed with the high standards of Belgian bio meds. With the help of Microsoft OneNote I make a list of food shopping with tick boxes that I stick to. Over time I learned through Yuka what to buy, I am in the UK, and 70+ years of age. My attempt to lose weight due to a high BMI is working, and central to this is my 16 hour fasting and the very good Yuka app. I like its independence and excellent in-depth investigation.
Very informative thank you for article
PractiCe is a noun. The verb is practiSe. This is a practice. We are practiSing.
“In American English, practice may function as a noun or a verb. Regardless of its role in the sentence, the correct spelling is always practice with a C. In British and other non-American versions of English, spelling may vary depending on the function of the word.”
Grammarly.com
Thank you for this article.
Thank you… informative read x
Thankyou, I am fasting between 16 and 20 hours depending on my workshift. I tried for 4weeks every day for around 14 to 20 hours fasting, it made a lot of difference to my fibromyalgia pain and my arthritic joint pain, I slept better and when I ate I made better food choices. I also lost 10lb. Then I had a hernia op and stopped for 3 weeks and all my pain and lethargy returned, my sleep was back to 4 or 5 hours and I started to gain weight by not eating the right foods 🙄 so I am back on track 😅 3 days in and I am sleeping better 7+ hours and feeling the benefits again. I find skipping my morning cup of tea with a little milk is the hard bit, but then I can go on until 2pm, 18hours fasting, on water and look forward to a cup of tea later 😃
It’s just as plain as day that our ancestors evolved without the luxury of a corner shop and a daily meal.. Load on top of not only are we bombarding our digestive systems but we are subjecting them to Ultra Processed Foods . We have a major health epidemic in the west particularly and it is down to these two factors in my honest opinion
I have been doing intermittent fasting for over a year, it is now a way of life for me. A good article for those interested in IF or just starting and need a little incite into Intermittent fasting.
I read that the British heart foundation is on the fence about fasting because they don’t recommend people with heart issues to do it and also that studies have shown that it may not be good for heart health…there’s always such difference in opinion when it comes to “health” which I find so annoying
agreed it should not be that complicated. Like just do a study on humans and provide us with factual evidence. It makes me believe it is all about money… Not many doctors in the world can make much money with the advice of “fasting” or “consume beat juice to lower your BP”.
Hi Nicoletta,
We completely understand. The constant differences in opinions about what’s healthy can be really frustrating. Ultimately, it’s essential to find what works best for you and your body. Maintaining balance and paying attention to what makes you feel your best is key. We recommend consulting with your doctor for personalized advice. Thank you for sharing your thoughts!
Found this really interesting
Thank you for sharing this
Hi, very well written article however I must quote the sentence “Make sure to adopt an alkaline-rich diet.” I’m hoping the author meant this as a quick reference to whole and unprocessed fruit and veg because the theory behind alkalinization of the body is been proved wrong.
no kidding Michele, if you use the app Yuka we automatically assume we are talking about whole , organic, pesticide free fruits and veggies. We dont need no forever chemicals such as glyphosate in our alkaline diet!
Thank you for your useful article .
Great read… I’ve been considering a juice fast but been on the fence about the benefits ..
Haha probably no, juices are not good for you. If you are interested in a fast do it with water and tea, but juice is just the water extracted from vegetables and fruits so it’s not nutritional. I learned this from Abby Sharp on YouTube she’s a registered dietitian and nutritionist.
this was a great read and fantastic insight. Yuka has been by far the best app on my phone!
This is the very best app available. Fantastic service to us all.
This is a great article
But
I knew the term autophagy would be in there somewhere…….the fasters never fail to mention it.
Remember, exercise creates more autophagy than fasting and also has a much better biological impact.
Hi Roger,
Thank you for your feedback! I’m glad you enjoyed the article. You’re absolutely right—autophagy is often highlighted in discussions about fasting. While fasting does promote autophagy, it’s important to remember that exercise is a powerful way to stimulate this process as well, with the added benefits of improving overall fitness and health.
It’s always valuable to consider the different ways we can support our bodies, whether through fasting, exercise, or a combination of both. Thanks for bringing this up!
Thank you for this great information. I use the Yuka app daily. I’m very appreciative of all great info you provide.
That’s a great information !! Thanks so much.
I have found that using Yuka when shopping as it shows me foods to avoid. Even better it shows me better options which has moved me to bette lab results over the past 18 mos and lowered my A1C back to almost pre-diabetic.
I am currently practicing alternate day fasting.
Love it
I don’t agree with eating alot of fruits. Its sugar. Fructose. Not good. Should limit fruit.
Fruits are GOOD FOR YOU, do not let diet culture try to convince you otherwise. Too much of anything is bad for you, but your body needs sugar to function, and it’s better to consume the natural blend of complex sugars, vitamins and minerals present in fruit than it is to deprive your body of these nutrients for the short term “benefits” offered by ketosis, which is an emergency function of the body and did not evolve to be sustained indefinitely or even frequently.
You’ve been sucked in by SOCMED my friend. Fruit is exceptionally good for you on every level. You never ever looked at an overweight person and thought “wow, that person ate too much fruit” Say that out load to yourself and see how stupid it sounds. Eat fruit it is exceptionally good for you.
One apple contains more than 10,000 natural phytochemicals to help you fight disease and strengthen your body!
Hi Chris,
Thank you for sharing your perspective! I understand your concern about the sugar content in fruit, especially fructose. While fruit does contain natural sugars, it also provides essential vitamins, minerals, and fiber that are important for overall health.
That said, everyone’s dietary needs and preferences are different, so it’s important to choose what works best for you. If you’re considering making significant changes to your fruit intake, it might be a good idea to consult with your doctor. We appreciate you adding to the conversation!
Thank you so much for everything you do to provide us with advice on our health to help us make better choices…I really appreciate it…!!
Excellent information. Yuka is a game changer and consumers greater assurance with their purchases.
Awesome article, helpful information.
I am a very healthy 63 year old woman who has been intermittent fasting and now monthly 48 hour fasts for over a year. I immediately lost my visceral fat from my mid section after trying numerous other exercise and eating plans to reduce the fat in that area. I love fasting – it’s free, it’s easy, and it works!
Great article! Lots of needed information and very easy to understand. Thank you .
Thank you for this great article and very informative. Also, get more views, leads, and sales to your app. This will skyrocket your business. To learn more see: https://www.realppvtraffic.com/a/aff/go/mooretraffic
What foods are good for arthritis and do these foods actually work
Think more about what foods are bad for arthritis. Sugar and gluten are inflammatory. If you have arthritis you should not be eating them much. Nightshade vegetables are also bad for arthritis; they should be limited.
The statement above “… less risky than total fasting consists of reducing one’s caloric intake to 500 calories / day ”. Is that correct? 500 calories a day?
In that passage, it was specifically talking about days where you would normally fast. Essentially, instead of fasting on that day, you limit yourself to 500 calories. On normal days you would still be consuming your regular caloric intake. Hope this helped!
Hi Barb,
Thank you for your question! To clarify, the approach mentioned involves consuming 500 calories on specific fasting days, rather than every day. On these fasting days, you limit yourself to 500 calories, but on normal days, you would still consume your regular caloric intake.
This method can be less risky than total fasting while still allowing for some of the benefits associated with reduced calorie intake. I hope this clears things up!
Thanks I lear so much today about fasting amazing.
Helpful on fasting ! Thank you!
Hello PERFECT INFORMATION FOR Me VERY GOOD THANK YOU SO MUCH 👏🏼👏🏼👏🏼
Julie I really enjoy reading your articles.
So, thank you so much for taking the time and research.
Would you please consider writing an article about apeel fruits and vegetables?! Please!
Very valuable information. Thank you.🥰👍
Great article. Thank you.
You left me up in the air. More than once you mentioned people with cancer BUT no mention of what type of cancer!
Thank you
Thank you!
Thank you.
Great information, thank you.
Yuka is the best.
Excellent article! Concise and easy to understand.
A very informative and interesting article. Thank you for sharing it with us
Love articles like this! They are well written and full of valuable information on health concerns. I absolutely love Yuka and have told many friends about it, who also love it.
Thanks for your great work and a much loved app!!
Good article At 86 yrs old I will try the 16 hour fasting.
Why change, your’e already beyond the average life expectancy for a man. Enjoy what time you have left.
You want to lose weight, put less on your plate.
Just scan the barcodes so you’re not eating poison.
Thank you for this very informative article !
We are benefiting from your contribution to our healthy food choices and are experiencing firsthand the mood changes in our grandchildren since sharing YUKA 🙏🏻🙏🏻
Very well explained.
The variety of food, and sadly alot of it not good for us, along with the ease of access we have to it on a 24/7 has created the problem of obesity and other health issues.
Intermittent fasting and fasting helps restore a more natural process.
The amount of glucose needed for glucose-dependant organs is very minimal and in the absence of carbohydrates in the diet well be made in your body via gluconeogenesis. Newer studies show the brain, heart and skeletle muscles do quite well on ketones and actually thrive. Us humans can survive without carbohydrates.
Great article!! I love Yuka and use the app all the time. Thank you for the great information. I was recently diagnosed with Lupus at 62 years old and have been contemplating fasting as a way to control inflammation. I’m still learning about Lupus!!
Your fasting article is right on. Glad you mentioned the cautions also. Thank you for your work to inform us all.
Great informations, idea and knowledge, do it by the rules and you will benefit.
As an addition, if you have hunger pains (which can be expected), I usually drank some water or mild herbal tea. If you have serious hunger pains or cramps, eat a small something. Hunger pains are one thing, but intense hunger pains or cramps are a whole different ordeal that should be addressed. Again, listen to your body and intuition.
I’ve done a lot of intermittent fasting. Some things I would add is the 2L amount of recommended water per day is what I drank when I was sedentary. For fasting, I would at least double that. You’re not getting the water you normally would from more frequent meals so I found I needed way more water than normal. Some good advice I saw in another article is any fasting over 24 hours is recommended to be under the supervision of a health professional. Also, you don’t have to jump right into a 16 hour or extended fast. Start small and acclimate your body. A 12-12 schedule might be a good starting place. Each week, extend the fast a couple hours or whatever you can manage. 16-8 is the generally accepted sweet spot for most who do intermittent fasting. Lastly, regarding exercise, dial back the intensity you’re use to until you acclimate. Listen to your body. Up your fluid intake dramatically. Dramatic changes in diet and metabolic demand in a short amount of time is stressful, so pay attention to your body.
I’ve been IF for 3 years. I agree with you on the water add, but caution that when you are fasting and drinking that much water you will urinate A LOT and it will deplete your minerals, causing fatigue and headaches amongst other things. It is recommended in the Fasting Community to have high quality salt and magnesium thoughout the fast. Also, since likely you are eating less and probably eating healthier foods, it’s likely the lack of processed foods means less sodium intake during meals. It is very important to get enough sodium. I often suck on a small rock of Pink Himilaian Sea Salt as a “snack”, several times a day. Some people add a tiny bit to their black coffee to smooth it out because they are used to having milk or cream and have a problem giving that up when they initially start fasting and realize they can’t have their morning joe with all the fixins and have to drink it black.
Very good point about the minerals. I assume electrolyte intake is properly maintained via diet. I’m especially prone to dehydration, which is my primary motivation for the caution on water intake. 2L of water a day for me is practically nothing, but I’m also physically active for a living. Many variables to consider for any one person’s lifestyle.
Loved it. I do time to time but actually my concern sometimes I have terrible stomach cramps and booting if I start with no food
So lately I am not fasting as much I used to
Very informative article. Thank you. I listen to my body and only eat when I’m hungry.
Great informations, idea and knowledge, inspiring to read
Thank you for the research. I have been fasting every other day on a 500 caloric intake. I feel better and have lost 5lbs. It has also created awareness in my non fasting days of food choices. The Bible also teaches us to fast occasionally. Thank you very much!
Very interesting article Enjoyed it I’ve been doing intermittent fasting for years
Great information!! Thank you!!
This is the best app I’ve ever used. I use it all the time. Love you guys. They’re trying to kill us.
They’re not trying to kill us. They want us alive and sick. They make money on metformin, ozempic, etc.
Peace, I’ve been fasting for over 40 years and it has its spiritual benefits as well as a healthy lifestyle. If only the masses knew!! Very good topic..keep up the good work!
You have to excuse my English,I read everything,I like it,,I love all the information you have ,thank you 🙏
I’ve tried fasting, even during menopause, but find myself feeling nauseous. I’m wondering if this is something one is supposed to push through?
I also am in the pause with hyperthyroidism. I have found that taking an herbal remedy daily Really helps!
Read all Gin Stevens books they are fantastic! Easy reads all great reads
I love Gin Stevens, her books changed my life.
Hi Jennifer,
Thank you for sharing your experience. Feeling nauseous during fasting is not uncommon, but it’s important to listen to your body.
We suggest consulting with a healthcare professional to discuss your symptoms and assess whether fasting is the right approach for you. They can help you explore the cause of the nausea and consider other options that may better suit your body’s needs during this time. Your health and comfort should always come first.
this was so interesting. i’d love to learn more about how fasting at any level affects women compared to men and how to use fasting to heal yourself of something
Gin Stevens books are fantastic on fasting and the Zoey science and nutrition podcast
I’ve been fasting with a 3 to 4 hour eating window since may lost 20 lbs so far.
There is a great book that answers that question. Fast like a girl by Dr. Cindy Pelz.
Thank you 🙏 very helpful information
Loved this article as I have seen great results in friends just doing intermittent fasting. I will give that a try first. Thank you!!
Excellent Article, covered many aspects of fasting. I found it to be very informative, as I practice fasting often, and have found it to be refreshing for the GI tract. Thx, Mac
Would you address exercise while fasting?
I did a 19 day fast, it brought me a closer time with God, other than that, I find it to be senseless.
Did he tell you anything interesting?
Please cite, with links, all of the studies you mention.
AMAZING I LOVE THE IDEAS I WILL TRY OUT CAN”T WAIT!
I have been eating only one meal per day, 5 days a week, on weekends 2 smaller meals for over 3 years now, just dinner and drinking only water during the day, so essentially doing the 24 hour fast over 70% of the time. Being in my 60s and never in my life being overweight, I have no detectable health issues. My diet consists of mostly vegetables with beef, dairy, fish, nuts and fruit. I tend to avoid breads, potatoes, and any processed foods. This has been working very well for me, but after reading this article I may try doing some more extended fasting, as I would like to increase a healthy lifespan
Great article! Thank you!
As a 70-year-old, I have tried both intermittent and longer (up to five days) fasts in the past three years. Although they both help keep the weight down and clear out the system, as one gets older, insulin resistance seems to be the greatest challenge which we all face as we get older, particularly if overweight.
Personally, I would point any person interested in trying to understand their metabolism to have a look at a professional collective of medically-qualified collaborators who contribute to Low Carb Down Under on You Tube: an outstanding source of enlightened discussion free of the influence of Big Food and Big Pharma!
Great article. I love that it touches on intermittent fasting to prolonged fasting but also states how the data was collected (i.e. animal studies) and that the benefits mostly are from reducing caloric intake. Though studies have used animal (e.g. mice) fasting has been practiced by humans for thousands of years mostly surviving in the form of religious rituals or pactices (for example many Episcopalians or Christians fast for Lent). Reduced calorie diets are promoted such as Yogis in India advising only one meal a day (admittedly this also falls under intermittent fasting as well).
One fasting subject they have not touched apon is fasting and exercise (or physical exertion) which has been studied far less therefore far less data is available. But something to consider perhaps, especially for diabetics as hypoglycemia and ketoacidosis are real life threatening conditions.
In conclusion, great article!
This is great! Fasting is physically beneficial for your body as well as a spiritual practice for those who mediate and pray! It’s great! Thanks for the insight.
Great article! I would love to hear more about insulin resistance.
As most studies have been performed on males, I believe there is lack of evidence fasting is beneficial for woman health, and hormonal balance, could you please touch on this?
I highly recommend the book “fast like a girl” by Dr. Cindy Pelz. She addresses this.
The article mentions different types of fasting and benefits of fasting, but it is unclear to me whether it is believed that any benefits are derived only from extensive vs intermittent fasting. Can you provide any clarity on this?
Hi Deb,
Thank you for your question! The article does touch on different types of fasting, but I understand the need for more clarity on the benefits of extensive versus intermittent fasting. Both types can offer health benefits, but they may differ in terms of effectiveness and suitability depending on individual goals and circumstances.
The key is finding a fasting method that aligns with your health goals and lifestyle. If you’re considering fasting, it might be helpful to consult with a healthcare professional to determine which approach could be most beneficial for you. I hope this helps!
None of us are getting out of here alive. But we can at least feel good while we are here . So yes I think this fasting will help you feel better.. thank you for the article. Only do what your body tells you and your dr hope all will feel great on it!! Good luck to all! To the critics let people judge for themselves…..keep your bad comments to yourself!!! Good job Yuka app!!! Thank you so much for all you do…