Intermittent fasting is an eating plan that focuses on when you eat rather than what or how much you eat, according to Johns Hopkins Medicine, which unites physicians and scientists from the Johns Hopkins University School of Medicine with The Johns Hopkins Hospital and Health System.
Johns Hopkins Medicine neuroscientist Mark Mattson, who has studied intermittent fasting for 25 years, said the approach limits eating to specific time windows to encourage the body to burn fat once sugar stores are depleted.
“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson said.
“If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores,” he added.
Research cited by Johns Hopkins shows intermittent fasting can help manage weight and may even prevent or reverse certain diseases, including improvements in blood pressure, resting heart rate, and markers linked to Type 2 diabetes.
Mattson said the metabolic effects of fasting extend beyond weight loss alone.
“Many things happen during intermittent fasting that can protect organs against chronic diseases like Type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” Mattson said.
Research continues to show that intermittent fasting is an effective and safe way to lose weight for most healthy adults, though Johns Hopkins Medicine cautions it isn’t for everyone, advising children, pregnant or breastfeeding women, people with Type 1 diabetes on insulin, and those with a history of eating disorders to avoid it, and recommends consulting a doctor before starting.
