I’ve been doing intermittent fasting for a number of years. For many people it’s very helpful, but it might not be good for adolescents. For me I actually enjoy having only 2 meals a day at around noon and 7 pm. It’s also quite easy for me to do.
Many people are raving about the benefits which include weight loss, mental clarity, improved energy, and even longevity. For adults this is fine…for teens it’s a different story.
Let me first break down what intermittent fasting is and then why young people should avoid it.
First of all, intermittent fasting is doing an eating pattern which is focused on when you eat. Some popular methods include:
• 16:8 – Fast for 16 hours, eat within an 8-hour window (this is the one I do).
• 5:2 – Eat normally 5 days a week, restrict calories to ~500-600 on 2 non-consecutive days.
• OMAD (One Meal A Day) – You guessed it—one big meal, once a day.
Let’s look more closely at the benefits for Adults.
1. Weight Loss & Fat Burning
It naturally reduces calorie intake and boosts metabolism. Fasting periods allow insulin levels to drop, which can encourage fat-burning. (I personally have not lost any weight),
2. Improved Insulin Sensitivity
Fasting has been linked to better blood sugar control, lowering the risk of type 2 diabetes.
3. Brain Health
Some research suggests it may support cognitive function and protect against neurodegenerative diseases by reducing inflammation and oxidative stress.
4. Cellular Repair & Longevity
Fasting activates a process called autophagy which is where cells clean out damaged components. This may contribute to anti-aging effects and a lower risk of disease.
5. Simplified Lifestyle
Fewer meals can mean less time prepping, eating, and thinking about food. For some, it leads to a simpler, more mindful relationship with eating.
So that’s for adults…let’s now look at the problem for adolescents, while different groups and organizations define it differently it tends to be a person between the ages 10 to 19.
Despite the benefits for adults, intermittent fasting is not a good option for teenagers for a number of reasons:
1. Adolescents Are Still Growing
Teen bodies are in a state of rapid growth and development. Restricting food intake can interfere with:
• Bone development
• Hormonal balance
• Brain maturation
• Overall energy levels
2. It disrupts insulin production
This can lead to poor blood sugar regulation and increased metabolic risk. This decline in blood sugar can mimic the pattern seen in Type 1 diabetes.
2. Risk of Nutritional Deficiencies
Skipping meals can mean missing essential nutrients like calcium, iron, protein, and healthy fats—key building blocks for a healthy teen body and mind. It also makes it harder for the teens’ body to regulate glucose properly by reducing what is called beta-cell maturity.
3. Disordered Eating Behaviors
Intermittent Fasting can easily become a gateway to unhealthy eating habits for teens. It may increase the risk of:
• Obsessive calorie counting
• Binge eating
• Anorexia or bulimia
• Poor body image
Teens are particularly vulnerable to these patterns, especially with the influence of social media’s “body perfection” culture.
4. Mood, Energy, and Focus
A growing teen needs regular fuel to maintain focus in school, play sports, and to stay emotionally balanced. Fasting may lead to:
• Fatigue
• Irritability
• Poor concentration
• Mood swings
So…who Should Try Intermittent Fasting?
The answer is adults — especially those with metabolic conditions, or people looking to simplify their eating schedule. But it’s not a one-size-fits-all solution. People with a history of eating disorders, certain medical conditions, or those pregnant or breastfeeding should also not do it.
If you’re a teen (or a parent of one), you should focus on building balanced meals, staying active, and listening to your body’s natural hunger cues. At tis point in your life, there’s no need to fast to be fit.
So…for a teen, your parent needs to hear...what’s for breakfast, what’s for lunch and what’s for dinner (and don’t forget about those snacks!
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