The basics of intermittent fasting: a 3 minute read.

Updated: Aug 11, 2019

The best place to start this post is with defining intermittent fasting. So, What is intermittent fasting and does it work for fat loss? Intermittent fasting is a period of concious and planned starvation in specific time slots typically either 16 hours or eight hours, depending on the individual. Just like any other diet inner minute fasting has its pros and it’s cons.

However, before we get into that: The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website.  Never rely on information on this website in place of seeking professional medical advice. See Disclaimers section of the blog to learn more.

The pros of intermittent fasting will be fat loss reducing blood pressure and lowering cholesterol. According to Kandola (2018) Scientists are conducting many intermittent fasting studies and revealing some benefits for humans including:

  1. Weight loss.

  2. Research has found that intermittent fasting may help weight loss and management.

  3. A lower risk of type 2 diabetes.

  4. Improved heart health.

  5. Improved brain health.

  6. A reduced risk of cancer.

Fasting is a practice that involves completely abstaining from eating or avoiding certain foods for a period of time. It has been practiced for centuries, primarily for religious purposes.

- Metropulos, MS, RDN & Ware, RDN, LD (2017).

The constant intermittent fasting is leaving your body in an catabolic state. The catabolic state is your body is storing fat while burning muscle. This is why in the morning you start to feel hungry because your body has been in that starvation mode essentially that fasting. What you’re looking for a sustained an anabolic state which is building muscle burning fat.

So, What are the Cons? You were probably wondering, no worries we are covering those next. According to serious rresearchc the jury is still out, but lets give you the best information we could find.

The cons of fasting are several, although most people report these feelings subside after the first few weeks:

  • mood swings and changes in mood

  • feeling excessively hungry

  • constant thoughts about food

  • binge eating behavior (Metropulos & Ware, 2017).

However, at JohnsonFit we specialize in positive mindsets so are there ways we could offset the cons? As an example staving off the hunger and compulsive food thoughts- no-calorie beverages such as water and tea may help. Developing a support group with peers may help overcome the mood swings- by surrounding yourself with people who actually understand your efforts.

Be sure to talk with your doctor before starting any new diet. Also always remember to make the most out of your appointment and bring notes to ask questions. It may be helpful to bring a close friend or family member to help remember what your doctors feedback was- and to take notes.

Intermittent fasting is not appropriate for everyone, reported Metropulos and Ware (2017). According to Dr. Michael Mosley, intermittent fasting is not reccommended for people with the following conditions:

  1. being underweighteating disorders

  2. type 1 diabetes

  3. type 2 diabetes that is controlled by medication, pregnancy (or women who are breast-feeding)

  4. recent surgery

  5. mental health conditions

  6. fever or illness

  7. conditions for which Warfarin is prescribed

Individuals interested in trying intermittent fasting should consider whether or not it will work with their lifestyle. Fasting stresses the body, so I strongly reccommend being in a healthy state of mind surrounded by supportive family, friends, or peers. Remember that too much stress is not a great addition to a healthy lifestyle.

It is also important to mention having this discussion with your medical professional- before you start intermittent fasting. When we start designing "your best you" we want to ensure your physician is on the same page and is an active contribuer to you plans and success.


Kandola, A. (2018). Top 5 intermittent fasting benefits ranked. Retrieved from

Metropulos, M. & Ware, M. (2017). Intermittent fasting: The ultimate beginners guide. Retrieved from


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