24th January 2024

Benefits of intermittent fasting: transforming your health

Intermittent fasting (IF) is more than just a diet trend; it’s a lifestyle choice that’s reshaping the way we think about eating and health. The benefits associated with intermittent fasting are extensive, from significant weight loss and improved metabolic health to the potential for extending your lifespan.

Keep reading as we explain the benefits of this simple yet profound approach to eating and living, which can offer you the key to unlocking a healthier life. Whether you are new to the concept or looking for a deeper understanding, this article explaining  intermittent fasting can provide a great  perspective on how this lifestyle can upgrade your health.

Weight Loss and Body Composition

One of the main benefits of intermittent fasting is its effectiveness in promoting weight loss. By limiting the eating window, IF naturally reduces calorie intake and enhances hormonal function to facilitate weight loss. Lower insulin levels, higher growth hormone levels, and increased amounts of norepinephrine (a hormone which increases feelings of satiety) all contribute to breaking down body fat and using it for energy. This leads to not just weight loss, but also improved body composition.

Improved Metabolic Health

Metabolic health is a cornerstone of overall wellness, and intermittent fasting has shown remarkable potential in improving various metabolic markers. This includes better control of blood sugar levels, which is crucial for preventing chronic illnesses like type 2 diabetes. IF has also been associated with improved heart health, as it can help in lowering blood pressure, reducing cholesterol levels, and improving arterial health.

Potential for Longevity

Perhaps one of the most intriguing aspects of intermittent fasting is its potential to enhance longevity. Studies have shown that IF and calorie restriction, including eating patterns like 5:2 or 16:8 diets , can help extend lifespan1. While more research is needed, the possibility that IF can contribute to a longer, healthier life is just another reason to give intermittent fasting a go.

How to start Intermittent Fasting and how we can help: If you want to get started with reaping the benefits of intermittent fasting, then we’re here to help you in your journey. Our approach at The Fast 800 blends guidance, support, and scientific insight to ensure your transition into IF is both effective and enjoyable.

Step 1: Firstly, it’s essential to clarify your health goals and how IF can aid in achieving them. Whether it’s for weight loss, metabolic health improvement, or boosting energy, understanding your objectives will steer your intermittent fasting journey.

Step 2: Next, select the right IF method for your goals and your lifestyle, as there is not just one ‘right’ way. The Fast 800 offers various approaches catering to different lifestyles and routines. For beginners, trying a 12:12 method (eating within a 12 hour window) might be more manageable to dip your toes in.. Alternatively, you might want to opt for The New 5:2 approach which involves consuming 800 calories two days a week and eating a balanced Mediterranean-style diet on the other five. It all depends on what works best for you and your lifestyle!

Step 3: Ease into IF by gradually adjusting your eating schedule. For instance, if adopting the 12:12 method, try extending your fasting hours gradually until you reach a 16:8 routine. We advise fasting for a maximum of 16 hours to be sustainable long-term., Start by delaying breakfast and incrementally extend the fasting period to help your body adapt smoothly.

Step 4: Nutritional balance is key during your eating windows. Our Programme provides  meal plans and nutritional guidance from our team of nutritionists to ensure you consume nutrient-rich foods that support your health objectives and keep you satisfied. Our Programme houses hundreds of delicious, healthy recipes, many of which are designed for fasting days if you need a little inspiration.

Step 5: Monitoring your progress is vital to understand the impact of IF on your health. Logging your weight loss, energy levels and mood can be key to noticing what works and what doesn’t. So, pay attention to changes in your body and well-being, and be ready to adjust your approach based on your experiences. The Fast 800 Programme can help you keep track of your progress.

Reap the benefits of intermittent fasting today

Intermittent fasting goes beyond ‘fad’ dieting; it’s a way of life. By making some simple changes to the way you eat, you open the door to a myriad of benefits: significant weight loss, improved metabolic health, and even a longer  life. Intermittent fasting is more than a dietary choice; it’s a commitment to a healthier, more mindful way of living.

Give intermittent fasting a go and sign up to your 7-day free trial of the Programme today for guidance and inspiration on your journey. Simple shopping lists, individual meal plans, tasty fasting-friendly recipes, and even mindfulness guides to help your mindset might just be the difference you need to transform your health, starting today.


de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine. 2019 Dec 26;381(26):2541-51.

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