What to know about intermittent fasting

MURRAY — Intermittent fasting is everywhere right now — across social media, fitness apps and wellness trends.

More than 13% of Americans say they've tried it, often for weight loss or metabolic health benefits.

"Intermittent fasting is an umbrella term that is not a diet; it is an eating strategy," said Miranda Masters, a registered dietitian nutritionist and Clinical Nutrition manager at Intermountain Health.

Unlike traditional diets, intermittent fasting focuses on when you eat rather than what you eat.

A common approach, also known as time-restricted eating, typically involves an 8- to 10-hour eating window and fasting for the rest of the day.

"Having that intentional time window can help someone actually stick to a plan," Masters said.

Some studies suggest intermittent fasting may support weight loss and metabolic health, as well as help with blood sugar control. But experts say the long-term health effects of intermittent fasting aren't exactly clear.

Who should be cautious?

While intermittent fasting can be safe for many adults, experts say it's not recommended for everyone.

Teenagers should be especially cautious because their bodies are still developing. Pregnant or breastfeeding women, along with people who have diabetes, eating disorders, migraines, reflux or irritable bowel syndrome, may also be at increased risk.

"It goes right back to the goal — what is it that you're looking for?" Masters said.

She adds that multiday fasting or fasting without water can place added stress on the body.

"It's not without risks when we take a more extreme approach," she said.

Before starting any fasting plan, experts recommend thinking about your health goals and talking with a qualified professional, such as a registered dietitian nutritionist.

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