Intermittent fasting seems to pop up every few years, almost like clockwork, as a trending dietary approach. “It’s fascinating how it continues to capture interest over time, especially since it’s not a new concept in clinical nutrition,” notes Stacie Stephenson, a board member of the American Nutrition Association.
However, intermittent fasting offers some tangible benefits, even if it’s not for the reasons people typically assume. “I don’t classify intermittent fasting as a weight loss method. Instead, I think it’s a useful tool,” Dr. Stephenson explains.
You might wonder what this tool is useful for. Here’s what to consider.
What is intermittent fasting?
“Intermittent fasting is essentially just not eating for part of the day,” Dr. Stephenson states. “For about 12–14 hours of your day, you would only have water.”
This approach means spending a significant portion of your day fasting, dedicating a specific time to eat. Nutritionists suggest a window of up to 12 hours, but ideally no less than eight, as long as you’re consistent with it.
Ashley Koff, a nutrition course director at UC Irvine’s Integrative Health Institute, explains that “intermittent fasting really emphasizes a designated time for calorie consumption. It highlights that we shouldn’t be eating all the time.”
How can intermittent fasting benefit your body?
Primarily, intermittent fasting isn’t aimed at weight loss or muscle building but instead helps to bring some order back to your body’s functions.
“It’s beneficial mainly because it allows your digestive system to rest,” Dr. Stephenson says. This may seem mundane, but it plays a critical role. By regulating when you eat—and more importantly, when you don’t—you create a ripple effect throughout your body, similar to setting off a series of dominoes.
“Resting your digestive system can lower overall body inflammation, leading to better health and potentially increased longevity,” Dr. Stephenson adds. “When I mention longevity, I mean not simply living longer but living healthily—being active, avoiding illness, having energy, and maintaining balanced hormones and stable blood sugar.”
Can intermittent fasting help you lose weight?
With any nutrition trend gaining traction online, it’s common for people to think it’s all about weight loss. Thus, it’s essential to clarify that intermittent fasting isn’t specifically a weight loss diet. “Most people turn to it with weight loss in mind,” says Dr. Stephenson. “It sounds simple—‘I won’t eat for 12 hours, then I’ll return to my usual diet in the remaining time,’ but that’s a flawed thought process.” Ultimately, losing weight hinges on the balance of calories consumed versus calories burned, and the timing of those calories doesn’t significantly affect that balance.
