Counting calories, scrutinizing food labels, and avoiding indulgences are popular weight-loss methods. However, intermittent fasting (IF) is becoming a go-to alternative that’s less about what you eat and more about when you eat. This unique approach involves restricting eating hours during the day, making it a buzzworthy trend in the wellness world.
From Hollywood stars like Jennifer Aniston and Mark Wahlberg to fitness enthusiasts, many swear by IF’s benefits. Experts echo their enthusiasm. Mary Sabat, MS, RDN, LD, a nutritionist and ACE Certified Trainer, explains, “Intermittent fasting has been supported by scientific studies as a viable approach for weight loss and improving metabolic health. It enhances fat burning, improves insulin sensitivity, and may even offer cognitive and longevity benefits, although more research is needed in these areas.”
Despite its appeal, IF isn’t for everyone. Common drawbacks include difficulty sticking to fasting schedules and side effects like dizziness, nausea, or headaches. Moreover, Alyssa Smolen, MS, RDN, highlights the risks for certain groups: “It can be especially harmful for individuals with diabetes, GERD, or a history of disordered eating. Pregnant and breastfeeding women should avoid it due to their higher caloric needs.”
Here’s a glimpse into the experiences of those who tried intermittent fasting, along with expert tips to help beginners navigate their journey.
Adapting Quickly to Fasting
For Alex Foxman, MD, FACP, DABOM, intermittent fasting wasn’t just about personal health—it was also a chance to better understand what might benefit his patients. Following a typical 12 p.m. to 8 p.m. eating window, he initially found the concept intimidating but was pleasantly surprised.
“What shocked me the most was how quickly my body adapted,” he shared. “After the first week or two, constant hunger wasn’t as big of a challenge as I’d anticipated. It was fascinating to see my body adjust so seamlessly.”
An Easy Transition
Clinical psychologist Nancy B. Irwin, PsyD, C.Ht., found intermittent fasting surprisingly simple. By making minor adjustments—like cutting cream from her coffee—she achieved noticeable results.
“I’ve always had a big appetite, but fasting didn’t feel restrictive,” Dr. Irwin noted. “I wasn’t hungry in the mornings anyway, so this became a very natural way of life.” Over time, she shed 13 pounds and made IF a daily habit.
Improved Eating Habits
For Danielle McWilliams, Executive Vice President, intermittent fasting not only helped her shed 20 pounds in eight months but also improved her dietary choices.
“Fasting curbed my appetite and eliminated cravings for unhealthy snacks,” she explained. By sticking to a fasting window and indulging in a balanced meal or occasional treat like ice cream, she found herself making better food choices overall.
The Challenge of Skipping Breakfast
Skipping breakfast was the toughest hurdle for Sam Tejada, Founder of Liquivida and wellness author. “There’s a cultural norm around breakfast that was hard to shake,” he said. Overcoming this mindset required both discipline and time.
However, Tejada eventually found the benefits outweighed the challenges. “Within weeks, my morning hunger disappeared. I felt more alert, focused, and disciplined, which made fasting something I looked forward to.”
A New Normal
Matt Schmidt, CEO of Diabetes Life Solutions, approached intermittent fasting to complement his fitness goals. He was amazed at how quickly his body adapted.
“By the third week, fasting felt completely normal,” Schmidt shared. While weight loss wasn’t his primary goal, he dropped 8–10 pounds and noticed significant improvements in his overall health and muscle tone.
Tips for a Successful Intermittent Fasting Journey
For beginners, the first few days of intermittent fasting can be daunting. Here are practical tips from those who’ve succeeded:
- Stay Hydrated: Water is your best friend during fasting periods.
- Plan Meals in Advance: Avoid last-minute meal decisions by prepping balanced, nutrient-dense meals.
- Keep Busy: Engaging in tasks can distract you from food cravings.
- Incorporate Light Exercise: Activities like walking can help pass the time and boost your mood.
- Focus on Quality Nutrition: Ensure your eating window includes wholesome foods to sustain you during the fast.
This 30-day journey revealed not just the physical transformations but also the mental discipline and lifestyle changes that come with intermittent fasting. While it’s not a one-size-fits-all approach, those who’ve tried it report lasting benefits, from weight loss to improved energy levels and healthier eating habits.