Intermittent fasting is having a real moment. Everyone seems to be talking about it — and trying it. But what exactly is it? What are the supposed benefits? And most importantly, could intermittent fasting actually be effective against cellulite? We take a closer look at this “new” approach to eating that has everyone intrigued…
What is intermittent fasting?
Intermittent fasting is more of an eating pattern than a diet. It involves alternating periods of fasting, during which only calorie-free drinks are consumed (tea without sugar or milk, water, herbal infusions without sugar), with periods of normal eating.
The length of the fasting period can vary. There are several types of intermittent fasting:
- Complete fasting (or alternate-day fasting), which involves alternating one to two days of fasting (with fluid intake but no calories) and one to two days of normal eating.
- Intermittent energy restriction fasting, which involves alternating a near-fasting day — where energy intake must not exceed 600 kcal — with a day of normal eating. A popular variation is the 5:2 diet, which involves two days of caloric restriction per week and normal eating on the remaining five days.
- Time-restricted eating, which allows normal eating every day but within a limited time window. The best-known version is the 16:8 fast, which involves fasting for 16 hours and eating within the remaining 8. There are many variations, the most extreme being OMAD (“One Meal A Day”), a 23:1 fast — 23 hours fasted and 1 hour to eat.
What are the benefits of intermittent fasting?
There is still considerable debate around the benefits of intermittent fasting. Numerous studies have been conducted on the subject since as far back as 1943 — so this is far from a new phenomenon. Throughout history, and often for spiritual reasons, people have fasted to atone for their sins. Today, the motivations are different, and fasting is practised more for health-related reasons:
- Detoxifying the body
- Losing weight or reducing body fat
- Giving the organs a rest
- Improving blood markers such as cholesterol or blood sugar levels
So it’s fair to ask: are there real benefits to practising intermittent fasting? The latest studies appear to confirm that:
- Alternate-day fasting is effective for weight loss(1)
- This same type of fasting is equally effective in people who are overweight and those of normal weight(2)
- Alternate-day fasting does not reduce muscle mass but does reduce body fat — and this effect is sustained over the long term, unlike restrictive diets(3)
- Intermittent fasting also improves certain markers such as cholesterol (reducing LDL and triglycerides), insulin sensitivity and blood pressure(4)
On the other hand, it appears that:
- Alternate-day fasting is more effective than time-restricted eating for weight loss
- Intermittent fasting, in general, tends to increase feelings of hunger and reduce feelings of fullness
- It may disrupt sleep
- cycles
It could be harmful for children, underweight individuals, pregnant women and older adults
With these findings in mind, one might wonder whether intermittent fasting — and alternate-day fasting in particular — could be effective against cellulite.
Fasting to reduce cellulite — a good idea?No formal study has yet been conducted on the effects of intermittent fasting on cellulite
- . At best, there are anecdotal accounts from isolated cases — which often contradict one another. That said, a few positive points are worth noting:If intermittent fasting is effective for weight loss, it means it has a positive impact on lipolysis. Cellulite is partly caused by an excess of fat stored in adipocytes (subcutaneous fat cells). So if intermittent fasting helps reduce body fat, it may also help smooth the dimpled appearance of cellulite — especially the adipose
- type.In addition, intermittent fasting is a hydration-based fast that encourages you to drink. In the case of water retention cellulite, this can be particularly beneficial. Indeed, water retention
- is actually worsened by dehydration — when deprived of water, the body naturally tends to store it. An eating pattern that “encourages” regular hydration can only be beneficial for cellulite, especially the aqueous type.Finally, intermittent fasting is part of a broader commitment to a healthy lifestyle. Those who fast are rarely drawn to junk food — they tend to be interested in nutrition, eating well
and living well. So if fasting is part of a wider improvement in lifestyle habits (a balanced and varied diet, regular physical activity), it can only have a positive effect on cellulite.That said, cellulite has other causes, including hormonal fluctuations
. And nothing currently proves that intermittent fasting has a positive effect on hormonal balance, or that it prevents the natural fat storage triggered by sex hormones (oestrogen and progesterone). The few studies conducted on this topic are contradictory, or still at the experimental stage in rats (and we are not mice!). So it remains difficult to draw any firm conclusions about the effectiveness of intermittent fasting on cellulite.
What can you do to reduce cellulite?
- One thing we know for certain: when it comes to tackling cellulite, nothing beats a consistently healthy lifestyle.A balanced dietthat is varied and nutritious, low in salt, sugar and saturated fats. And if you’re looking for inspiration, check out our guide 50 Slimming Recipes in Under 20 Minutes
- .Daily physical activity, including walking
- , stretching and light exercise.A sport practised regularly, 2 to 3 times a week: home fitness, running in the park, laps at the pool
- or sessions at the gym…
- Adequate hydration — 1.5 to 2 litres per day.Daily massages to stimulate the veno-lymphatic system, drain deeply and break down stubborn dimples. Our 21-Day Anti-Cellulite Pack is perfect for beginners! It includes coaching guides to walk you through everything, massage tools (cupping cup, orange peel skin massager), an oil and a scrub
to prepare the skin. What more could you ask for?
References(1) 2015, Davis, Clarke, Coulter, Rounsefell, Walker, Rauch, Huggins, Ryan,
Intermittent energy restriction and weight loss: a systematic review (2) 2015, Tinsley & La Bounty,
Effects of intermittent fasting on body composition and clinical health markers in humans (3) 2017, Anton, Moehl, Donahoo, Marosi, Lee, Mainous III, Leeuwenburgh, Mattson,
Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting(4) 2017, Matson, Longo, Harvie,
Related articles
- Which foods are effective against water retention?
- My ultra-effective action plan against cellulite
- Spirulina: a solution against cellulite?