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Intermittent Fasting – The good and the bad

June 24, 2019

Intermittent fasting has gained in popularity lately, let’s take a closer look at how it stacks up against conventional dieting.

Written by Jess Travers ANutr on May 31st, 2019


What is intermittent fasting and do I need to do it?

Intermittent fasting is an eating pattern that has time based restrictions on eating and fasting. It does not specify what you should eat, rather when you should eat.

Technically, it’s not a diet, it’s best classified as an eating method. There are several ways of intermittent fasting, all of which involve splitting the day or week into eating and fasting periods.

Note: It’s important to note that intermittent fasting is not another diet, as it does not eliminate or discriminate any individual food group. It is simply a tool that can be used.



  • Reduced eating window
  • Helpful to reduce calories
  • Allows for larger meals


Most people try out intermittent fasting for weight loss. By eating less, fasting can lead to an automatic calorie reduction, in addition to influencing hormone levels that better support weight loss. Essentially, intermittent fasting is helping fat loss from both sides of the energy equation, by consuming less calories and burning more through certain hormone regulations.



  • Potential reduction in performance
  • Can impact muscle growth
  • Not suited for pregnant/breastfeeding or if history of disordered eating


Going for longer periods without food can effect gym or sports performance if it’s not planned for. Most importantly the biggest downside is for muscle growth, multiple studies show that spreading out your protein feedings is optimal when it comes to muscle growth. By reducing your feeding window, you therefore reduce the amount of protein meals you can fit into one day.


Quick start guide to intermittent fasting

A great way to get started with intermittent fasting is by extending your breakfast for an hour and bringing back your dinner time by one hour. This naturally reduces you’re eating window (for those of you not too keen on breakfast you maybe naturally doing this already). Notably, the main benefit of fasting from dinner time, is you automatically cut out the night time snacking.


Take home message

It’s important to remember that having a healthy diet overall is most important. The main reason for success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.


Want to know more?

Read the full blog post at Nutrition & Me (Intermittent fasting the good and the bad) to read more about the health benefits of intermittent fasting and to see our sample intermittent fasting schedule.