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Published September 1, 2025

While many fad diets come and go, intermittent fasting is more than a diet—it’s a popular eating pattern that fits a variety of lifestyles and may have health benefits for certain people. We’re here to help you navigate the different methods, reported benefits, and nutritional considerations. As with any new diet or lifestyle change, it’s important to consult your doctor before you begin.1

What is intermittent fasting?

Intermittent fasting is characterized by alternating between periods of eating and fasting from 12 to 40 hours. Here are three popular ways to approach it:

  1. Time-restricted fasting includes a period of fasting and a period of eating at a ratio of 16/8, 14/10, or 12/12 (e.g., 16 hours of fasting followed by 8 hours of eating, etc.).5,3
  2. The 5:2 method means eating a regular diet 5 days of the week, followed by 2 days of fasting (consuming 500 calories or less).6
  3. Eat-stop-eat is a more advanced form of fasting that includes choosing a day or two throughout the week to abstain from eating for 24 hours.3

Intermittent fasting pros and cons.

Animal studies have shown that intermittent fasting may lead to lower blood sugar, lower blood pressure, and improvement in inflammatory diseases such as Alzheimer’s.3,2 It has the potential to aid in weight loss since the narrower eating windows may lead to overall caloric restriction.4 Keep in mind that, if you eat more than your needed daily caloric intake during your eating periods, you may not lose weight.3,2

Intermittent fasting is not for everyone and may have negative side effects if not done properly. This eating pattern is not recommended for high-risk groups such as children and teens, women who are pregnant or breastfeeding, people with an eating disorder or a history of eating disorder, or patients taking insulin or high blood pressure medications. Those who do not consume adequate nutrition while engaged in intermittent fasting may be at risk for deficiencies of nutrients such as sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.

Smart tips for intermittent fasting.

Check out these ideas to help you maintain balanced nutrition throughout your journey.

During your fast:

  • Choose a method that fits your schedule and lifestyle.
  • Maintain your hydration with additional electrolytes and hydrating foods.

Breaking your fast:

  • Begin with a light, easily digestible meal such as bone broth soup with non-starchy vegetables (carrots, spinach, kale, broccoli, or cauliflower).1
  • Eat slowly and chew food adequately to prevent gastrointestinal distress.
  • Consume nutrient-dense foods for the remainder of your eating window.

Key ingredients to help with hydration and nutrients.

These products can help ensure you’re getting sodium and other electrolytes—along with fluids for hydration—with your intermittent fasting eating style.

Publix Himalayan Salt (sodium)
Add to water or sprinkle on veggies.

GreenWise Bone Broth (fluid, sodium)
Perfect as a base for soup or on its own.

GreenWise Milk (fluid, electrolytes)
Splash it into your tea or coffee, or enjoy on its own.

Publix Filtered Water (fluid)
Keep pushing the fluids for hydration.

Publix Frozen Avocado (healthy fat)
A 1/4 cup serving is a wise choice; try adding it to your smoothie.

Cucumber (90% water)
Enjoy 1/3 of a medium cucumber or 1/2 cup sliced or chopped for hydration.

Explore more about the importance of fluids in our “The Truth About Hydration” article. If you have any questions—such as “How do I get enough nutrients with intermittent fasting?”—feel free to email our team of dietitians.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

1 Intermittent Fasting: What Is It, and How Does It Work? Johns Hopkins Medicine. Accessed May 9, 2025.

2 Stockman, Mary-Catherine, Dylan Thomas, Jacquelyn Burke, and Caroline M. Apovian. Intermittent Fasting: Is the Wait Worth the Weight? PubMed Central. National Library of Medicine. June 2018.

3 Mundi, Manpreet. What is Intermittent Fasting? Does It Have Health Benefits? Mayo Clinic. March 8, 2025.

4 Joseph, Richard. Should You Try Intermittent Fasting for Weight Loss? Harvard Health Publishing. July 28, 2022.

5 Intermittent Fasting Explained: Benefits and How to Do It Safely. Cleveland Clinic. August 9, 2024.

6 What to Know about the 5:2 Diet. Cleveland Clinic. August 30, 2024.