Intermittent fasting

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

Cycles between eating windows and fasting periods rather than changing what you eat.

Pros

  • Can reduce overall calories
  • Simple structure
  • May improve some metabolic markers

Cons

  • Hunger and low energy at first
  • Risk of overeating in windows
  • Not suitable in pregnancy or with some conditions

Suitable foods

  • Balanced meals within the eating window
  • Plenty of water
  • Protein, fibre and healthy fats

Foods to limit or avoid

  • Constant snacking
  • Large sugary meals to "catch up"
  • Excess caffeine on an empty stomach

Sources & references

  1. British Nutrition Foundation
  2. Harvard T.H. Chan Nutrition Source

Related entries

DASH dietFlexitarian dietGluten-free dietKetogenic (keto) dietLow-carbohydrate dietMediterranean diet
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