From the Guidelines
Intermittent fasting for up to 16 hours daily is generally considered safe for most healthy adults, as evidenced by the most recent and highest quality study 1.
Key Considerations
- The 16:8 method, where you fast for 16 hours and eat during an 8-hour window, is a common and potentially beneficial approach, allowing your body to use stored fat for energy and improving insulin sensitivity and cellular repair processes 1.
- For beginners, starting with a 12-hour fast and gradually extending to 16 hours is recommended, with a focus on staying hydrated with water during fasting periods.
- People with certain medical conditions, including diabetes, pregnancy, history of eating disorders, or those taking certain medications, should consult healthcare providers before starting intermittent fasting, as they may be at increased risk for hypoglycemia, dehydration, hyperglycemia, and ketoacidosis 1.
Risk Assessment
- A risk score of 5.37 has been associated with fasting hours, with a score of 1 assigned to fasting for 16 hours or more, and a score of 0 assigned to fasting for less than 16 hours 1.
- Risk categories are defined as follows: score 0–3, low risk, fasting is probably safe; score 3.5–6, moderate risk, fasting is uncertain; score >6, high risk, fasting is probably unsafe.
Important Reminders
- During eating windows, focus on nutritious foods rather than overeating or consuming highly processed foods.
- Listen to your body and discontinue fasting if you experience concerning symptoms like extreme dizziness, weakness, or persistent hunger that interferes with daily activities.
- Individuals who are pregnant or breastfeeding have the right to not fast regardless of whether they have diabetes or not, and should prioritize their health and well-being above any potential benefits of intermittent fasting.
From the Research
Daily Intermittent Fasting Safety
There are no research papers provided that directly address the safety of daily intermittent fasting.
Relevant Information
- The provided studies focus on insulin therapy, type 2 diabetes, and metabolic effects, but do not discuss daily intermittent fasting specifically 2, 3, 4, 5, 6.
- None of the studies provide information on the safe duration of daily intermittent fasting.
- It is essential to consult relevant research or healthcare professionals for guidance on daily intermittent fasting safety.