{"id":47304,"date":"2025-04-24T15:04:20","date_gmt":"2025-04-24T13:04:20","guid":{"rendered":"https:\/\/dutchmicrodosing.com\/blog\/intermittent-fasting-gewicht\/"},"modified":"2025-11-17T16:50:40","modified_gmt":"2025-11-17T15:50:40","slug":"healthy-weight-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/dutchmicrodosing.com\/en\/blog\/healthy-weight-intermittent-fasting\/","title":{"rendered":"A healthy weight with intermittent fasting?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"47304\" class=\"elementor elementor-47304 elementor-47293\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-25b0dee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"25b0dee\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b8beaa7\" data-id=\"b8beaa7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-269a408 elementor-widget elementor-widget-text-editor\" data-id=\"269a408\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Those looking to lose weight have a huge number of diets and lifestyles to choose from, but can you achieve a healthy weight with intermittent fasting? This way of eating, where you don&#8217;t eat for a fixed period of time in a day, could help the body lose weight more efficiently. In this blog, we explain how it works and what the benefits are.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a8ed8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a8ed8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-803f45a\" data-id=\"803f45a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e7de34d elementor-widget elementor-widget-heading\" data-id=\"e7de34d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is intermittent fasting?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62fd0af elementor-widget elementor-widget-text-editor\" data-id=\"62fd0af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Intermittent fasting is not a diet, let&#8217;s start with that. It&#8217;s not about what you eat, but how often and when you eat. The English term means periodic fasting. You adjust your eating schedule with this.  <\/p><p>Thus, you can opt for a 16\/8 schedule, which is one of the most popular options. This involves eating nothing for 16 hours, followed by an 8-hour period when you can eat. You can imagine this as follows.<\/p><ul><li><p>  You get up at 7 a.m. Normally you start with breakfast, but now you do not. Not until noon can you start eating. For the next 8 hours, until 8 p.m. you can eat regular meals. So the fasting period lasts from 8 p.m. to noon the next day.  <\/p><\/li><li><p>There are several variations of intermittent fasting, such as the Warrior Diet, where you eat only one large meal in a day.  <\/p><\/li><li><p>You can also choose several days a week where you don&#8217;t eat, such as 5 days of normal eating and 2 days of not eating. But does intermittent fasting affect your weight?<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41acc00 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"41acc00\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-af93aa8\" data-id=\"af93aa8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-36e5a63 elementor-widget elementor-widget-image\" data-id=\"36e5a63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1536\" height=\"1024\" src=\"https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/fasting.png\" class=\"attachment-full size-full wp-image-47307\" alt=\"weight loss\" srcset=\"https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/fasting.png 1536w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/fasting-300x200.png 300w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/fasting-1024x683.png 1024w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/fasting-768x512.png 768w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ab4407 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ab4407\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e3ddfbf\" data-id=\"e3ddfbf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ff861f elementor-widget elementor-widget-heading\" data-id=\"1ff861f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The benefits of intermittent fasting for a healthy weight<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79c6f8a elementor-widget elementor-widget-text-editor\" data-id=\"79c6f8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There are more and more studies that seem to show that intermittent fasting can have positive effects on your weight. So short periods of fasting could be quite healthy for you. That&#8217;s because fasting affects your metabolism.  <\/p><p>Intermittent fasting is based on the lifestyle of our distant ancestors. Of course, we do not know exactly how and what they ate, but they probably had to deal with periods of fasting. When they woke up, they could not go straight to breakfast; food had to be found first. Research shows that our bodies can handle periods without food just fine.  <\/p><p>Thus, periodic fasting improves the functioning of hormones, which promotes weight loss. On top of that, lower levels of insulin, higher HGH levels and higher levels of norepinephrine all cause the breakdown of body fat. It also makes it easier for your body to use fat as a source of energy. This is why intermittent fasting has a positive effect on your metabolism, causing you to burn even more calories. This emerges from <strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8839325\/\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> <\/strong>by Izzah Vasim, Chaudry N. Majeed and Mark DeBoer (published on PubMed in 2022).<\/p><p>A Chinese <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9698935\/\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a> <\/strong>compared intermittent fasting with other diets. 131 obese people participated. They applied intermittent fasting for 12 weeks and lost an average of 5% of their body weight, more than those who used other ways of losing weight. We must keep in mind that this study used the method of 5 days of normal eating and 2 days of fasting per week.<\/p><p>A <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\" target=\"_blank\" rel=\"noopener noreferrer\">review<\/a> <\/strong>of 27 studies from 2020, concluded that people doing intermittent fasting could lose an average of 0.8 to 13% of their body weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d4b413c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d4b413c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f7bd875\" data-id=\"f7bd875\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4197812 elementor-widget elementor-widget-image\" data-id=\"4197812\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1536\" height=\"1024\" src=\"https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/burningfatt.png\" class=\"attachment-full size-full wp-image-47313\" alt=\"fasting weightloss\" srcset=\"https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/burningfatt.png 1536w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/burningfatt-300x200.png 300w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/burningfatt-1024x683.png 1024w, https:\/\/dutchmicrodosing.com\/wp-content\/uploads\/2025\/04\/burningfatt-768x512.png 768w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-92bc249 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"92bc249\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-67f9a1a\" data-id=\"67f9a1a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-805fe4d elementor-widget elementor-widget-heading\" data-id=\"805fe4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What can you eat with periodic fasting?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e631130 elementor-widget elementor-widget-text-editor\" data-id=\"e631130\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Intermittent fasting, as mentioned, is not a diet. Basically, you can eat normally when it&#8217;s time to eat. There are those who choose to combine this way of eating with certain diets, such as low-carb or paleo. However, this is not necessary. However, it is important to be careful that when it is time to eat, you do not eat more calories than you normally did.  <\/p><p>During the period of fasting, the intention is not to eat anything. You can drink, but only liquids without calories, such as water, tea, black coffee or herbal tea.  <\/p><p>Some people choose to support their lifestyle or diet with supplements (<strong><a href=\"\/medicinal-mushrooms\/\" target=\"_blank\" rel=\"noopener noreferrer\">medicinal mushrooms<\/a><\/strong>). For example, research is being done on the effects of certain natural substances on metabolism or blood sugar levels. Keep in mind that the effects of many supplements are not yet sufficiently scientifically substantiated and are not suitable for everyone. If you are considering supplements always discuss it with a doctor or qualified health care provider, especially if you have health conditions or are taking medications.<\/p><p>While fasting, it is also fine to engage in physical activity. As you could read earlier, your body is tapping into fat reserves right now, and by exercising more you can lose weight even more effectively.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aff1569 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aff1569\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d0547f\" data-id=\"2d0547f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f7ef546 elementor-widget elementor-widget-heading\" data-id=\"f7ef546\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Is periodic fasting suitable for everyone?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7077480 elementor-widget elementor-widget-text-editor\" data-id=\"7077480\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you approach periodic fasting in a healthy way, in most cases it does not pose any risks. Yet it is not suitable for everyone and it is not yet exactly clear what the long-term health effects are, for example. There are also studies that suggest that calorie restriction alone is just as useful as intermittent fasting.<\/p><p>In addition, scientists have not yet figured out whether certain fasting cycles are as beneficial as others. There is even evidence that 16-hour fasting and 8-hour eating increases the risk of heart disease, compared to other forms of periodic fasting, reads the Mayo Clinic site at <strong><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/intermittent-fasting\/faq-20441303\" target=\"_blank\" rel=\"noopener noreferrer\">Nutrition and healthy eating<\/a><\/strong>.<\/p><p>They also report that intermittent fasting can cause symptoms such as dizziness and fatigue for some people. Also, this way of eating can affect diabetes management and cause headaches and mood swings.  <\/p><p>Furthermore, intermittent fasting is not recommended for people who:<\/p><ul><li>Having an eating disorder<\/li><li>Being pregnant or breastfeeding<\/li><li>Have a high risk of weaker bones<\/li><\/ul><p>This blog is intended as a source of information and is not medical advice. If you are considering intermittent fasting, discuss it with your doctor first, especially if you have health issues. There are plenty of other dietary modifications or eating styles that can also work well for you if you want to lose weight.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Those looking to lose weight have a huge number of diets and lifestyles to choose from, but can you achieve a healthy weight with intermittent fasting? This way of eating, where you don&#8217;t eat for a fixed period of time in a day, could help the body lose weight more efficiently. In this blog, we [&hellip;]<\/p>\n","protected":false},"author":3541,"featured_media":47295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[104],"tags":[],"class_list":["post-47304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Healthy weight with intermittent fasting<\/title>\n<meta name=\"description\" content=\"Find out how intermittent fasting can contribute to a healthy weight. 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