Like me, if you too have been curious to know more about intermittent fasting (IF) and how it might transform your approach to health and weight loss? Well this popular trend isn't just about what you eat—it's about when you eat. From time-restricted eating to alternate-day fasting, IF offers a variety of approaches tailored to your lifestyle. Emerging studies, including a comprehensive 2019 analysis, highlight its potential to lower BMI, reduce fat mass, and improve metabolic health. Intriguingly, research shows eating earlier in the day can curb appetite and boost fat burning.

With a focus not just on what you eat, but when, IF challenges traditional meal schedules and reshapes our understanding of healthy eating patterns. Backed by evolving science, this approach highlights the impact of timing on our metabolism, energy levels, and even cellular health. Intermittent fasting is not a one-size-fits-all approach, but it offers a promising alternative to traditional dieting.

What Is Intermittent Fasting?

Intermittent fasting isn't a novel concept. Historically, fasting has roots in cultural and religious practices. However, modern IF takes a more structured approach, dividing periods of fasting and eating into deliberate cycles. Popular methods include:

1. Time-Restricted Eating

Eating is limited to a specific window of the day, such as 8 a.m. to 8 p.m., with fasting outside of these hours.

2. Alternate-Day Fasting

Alternating days of normal eating with days of calorie restriction or complete fasting.

3. 5:2 Diet

Eating normally for five days and drastically reducing calorie intake for the other two days.

4. 16:8 Diet

Fasting for 16 hours and eating within an 8-hour window, often aligning meal times with natural daylight hours.

How Does Intermittent Fasting Work?

The fundamental premise of IF is to optimize the body's natural metabolic processes. Prolonged periods of fasting push the body to shift from relying on carbohydrates for energy to burning fat, entering a state called ketosis. This metabolic switch is linked to numerous health benefits, including weight loss and improved cellular repair processes.

According to Johns Hopkins Medicine, IF also aligns with the body’s circadian rhythm—our internal biological clock that influences sleep, digestion, and hormone regulation. Studies suggest that eating in sync with this rhythm, such as having larger meals earlier in the day, can enhance metabolic health and regulate appetite.

Benefits of Intermittent Fasting

Emerging research highlights the promising advantages of intermittent fasting (IF). A 2019 study in the Journal of Clinical Medicine found that IF significantly lowers BMI and fat mass compared to traditional calorie-restricted diets by naturally reducing calorie intake through limited eating hours. Additionally, a 2019 review in The New England Journal of Medicine emphasizes IF’s role in improving metabolic health by reducing belly fat, enhancing insulin sensitivity, and lowering inflammation. A small 2019 study in Obesity revealed that early time-restricted feeding, such as eating between 8 a.m. and 2 p.m., boosts fat oxidation and reduces appetite.

Furthermore, fasting periods trigger autophagy, a cellular repair mechanism that eliminates damaged components, which is associated with increased longevity and a lower risk of chronic diseases.

Risks of Intermittent Fasting

While the benefits of IF are promising, it’s not without challenges or risks. Certain groups should avoid IF or approach it with caution:

• Prolonged fasting may deprive individuals of essential nutrients, especially if meal quality is poor.
• Excessive calorie restriction may interfere with menstrual cycles or lower testosterone levels.
• For individuals with a history of eating disorders, IF might exacerbate unhealthy behaviors.

Common Intermittent Fasting Mistakes To Avoid

To reap the benefits of IF, it’s crucial to avoid these pitfalls:

• Starting Too Aggressively- Diving into extreme fasting schedules can shock the body and lead to burnout.
• Inadequate Meal Planning- Eating calorie-dense, nutrient-poor foods during eating windows can sabotage weight loss and health goals.
• Neglecting Hydration- Fasting periods can dehydrate the body if water intake isn’t prioritized.
• Unsustainable Schedules- Choosing a plan that doesn’t align with your lifestyle increases the likelihood of quitting.

How to Maximize the Benefits of Intermittent Fasting?

For those ready to incorporate IF into their routine, here are a few tips to ensure success:

• Eat Balanced Meals: Focus on vegetables, lean proteins, healthy fats, and whole grains during eating windows.
• Time Your Meals Wisely: Consume larger meals earlier in the day to align with your circadian rhythm.
• Stay Active: Moderate exercise can complement fasting by enhancing fat burn and improving energy levels.
• Listen to Your Body: Adjust your fasting plan if you experience fatigue, irritability, or other adverse effects.

As always, consult a healthcare professional before embarking on any new diet regimen, particularly if you have underlying health conditions. After all, the old adage “you are what you eat” is evolving—and now, it’s also about when you eat.

Effects of Intermittent Fasting on Health, Aging, and Disease. The New England Journal Of Medicine. 2019

Intermittent Fasting in Cardiovascular Disorders-An Overview. Nutrients. 2019

Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans. Obesity. 2019

Number of people who suffer with diabetes increased from 200 million in 1990 to 830 million in 2022, according to World Health Organization (WHO). Being a chronic disease that plagues thousands of people across the world, diabetes is a condition when your body does not produce enough insulin, or cannot use insulin effectively. There are 2 prominent types of diabetes, out of five, type 1 and 2 diabetes.

When it comes to food, there are certain foods that diabetes patients should avoid. Foods like potato chips, sweet beverages, processed meats, candy, alcohol etc. Another such food, that you should avoid, which seems healthy, is cranberry juice.

Why Should Diabetes Patients Avoid Cranberry Juice?

According to the United States Department of Agriculture, two things you must consider about cranberries are their sugar content (12.1 g per 100 g) and their carbohydrate content (12.2 g per 100 g). Additionally, it provides very little fiber, only about 0.2 grams per serving. This low fiber content means the sugar in cranberry juice can be quickly absorbed into the bloodstream, potentially causing a spike in blood sugar levels.

Despite its sugar content, cranberry juice doesn't necessarily need to be completely off-limits for people with diabetes. The key is to consume it in moderation, limiting servings to no more than half a cup of unsweetened cranberry juice. Alternatively, choosing a cranberry juice that is only sweetened with an artificial sweetener like sucralose can be a better option.

Avoid Cranberries In These Capacities

While a small amount of unsweetened cranberry juice might be acceptable, it's crucial to avoid cranberry juice cocktails, which has high sugar. These beverages typically contain a relatively small percentage of actual cranberry juice (around 27% to 31%). The remaining portion often consists of water, added cane sugar or high fructose corn syrup, artificial colours, and flavors, negating many of the potential benefits of cranberries.

For instance, a serving of a popular cranberry juice cocktail can contain even more sugar than unsweetened 100% cranberry juice, with much of this extra sugar coming from added sources rather than the natural sugars found in the fruit itself.

Benefits of Whole Cranberries for Diabetes Management

Interestingly, while cranberry juice requires careful consumption due to its sugar and fibre profile, whole cranberries themselves may offer benefits for individuals with type 2 diabetes. Research suggests that cranberries, along with blueberries, can improve several markers associated with type 2 diabetes, such as fasting blood glucose and glycated hemoglobin. These positive effects are thought to be due to the presence of polyphenols, particularly anthocyanins, which give these berries their vibrant colours.

Ways You Can Enjoy Cranberry Juice

While you can enjoy cranberry juice by itself, if you do not like the tart flavour of this juice, then here are some ways you can enjoy the benefits of cranberry juice.

Dilute it with water or sparkling water: To lessen the intensity and reduce the sugar concentration, mix unsweetened cranberry juice with plain water or unsweetened sparkling water. You can adjust the ratio to your taste.

Add it to smoothies: Incorporate a small amount of unsweetened cranberry juice into your smoothies for a tangy flavor boost. Combine it with other fruits, vegetables, and protein sources.

Use it in sauces or marinades: The tartness of cranberry juice can add a unique flavour to sauces for meats like chicken or turkey, or in marinades.

Make cranberry ice cubes: Freeze unsweetened cranberry juice in ice cube trays and add them to water or other beverages for a subtle flavor and cooling effect.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.