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WHAT IS INTERMITTENT FASTING?
Intermittent fasting (IF) means cycling between periods of eating and fasting. Instead of focusing on what you eat, IF is about when you eat. Common approaches include:
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Time-restricted eating (TRE): Eating only within a set window (such as 8 hours a day).
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Alternate-day fasting (ADF): Fasting one day, eating normally the next.
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Modified fasting (IER/5:2): Limiting calories (about 500–600) on fasting days while eating normally on others
KEY BENEFITS AND OUTCOMES
Intermittent fasting isn’t just about skipping meals—it’s about giving your body a chance to recharge. Many people find it brings surprising health and lifestyle benefits, including:
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Supports weight loss by helping control appetite and reduce overall calories
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Balances blood sugar and may improve energy levels throughout the day
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Encourages natural repair as the body has time to reset during fasting periods
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Reduces inflammation which is linked to many common health concerns
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Promotes long-term wellness with research suggesting benefits for heart and brain health
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Simplifies eating by focusing on “when” you eat instead of complicated food rules
DO'S AND DON'TS
OF INTERMITTENT FASTING
DO
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Drink plenty of filtered water throughout the day (add electrolytes if recommended).
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Choose nutrient-dense, whole foods during eating windows.
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Start with lighter activity (walking, yoga) rather than intense workouts while fasted.
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Pay attention to your body’s signals and stop if you feel unwell.
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Work with your healthcare provider to find the fasting style that fits your needs.
DON'T
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Attempt fasting if you’re pregnant, breastfeeding, underweight, or have a history of eating disorders.
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Begin fasting without medical supervision if you have diabetes, metabolic syndrome, low blood pressure, or irregular heartbeat.
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Overeat or choose heavily processed foods during eating windows.
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Push through dizziness, fatigue, or lightheadedness—these are signals to pause.
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Assume one method fits all; fasting needs to be personalized
WHO SHOULD USE CAUTION?
Fasting is not advised for children, women who are pregnant or breastfeeding, people who are underweight or frail, or anyone with a history of eating disorders.
If you have health conditions such as diabetes, metabolic syndrome, irregular heartbeat, or low blood pressure, you should only fast under medical supervision
These materials are © The Institute for Functional Medicine (2015–2021).
Used here as educational resources to support TrimMedix patients on their wellness journey