Can Kids Fast?
Dr. Eric Berg
09/06/2024
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
How Does Intermittent Fasting Work?
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Fasting is a popular practice to support weight loss and improve metabolic health in adults, so can kids fast?
No, it’s generally not recommended that kids, especially pre-pubescent children, practice fasting due to the increased energy and nutrient requirements of developing bodies.
Here’s how kids can benefit from intermittent fasting principles without skipping meals or restricting calories.
What is intermittent fasting?
Fasting is a century-old religious or cultural practice that involves abstaining from food or drink for designated periods.
Intermittent fasting is an adaptation of this practice, characterized by cycling between time-restricted fasting and eating windows. It’s recognized for its potential to enhance metabolic health, support weight loss, and improve overall well-being.
During fasting periods, reduced calorie intake forces the metabolism to use stored body fat as fuel to generate energy rather than relying on sugar and carbohydrates. As fat is metabolized, the liver generates ketones, a lipid-derived group of organic acids that serve as a highly efficient alternative energy source.
Fasting triggers profound metabolic changes and impacts how your body utilizes energy. This not only promotes a healthy body weight but has also been linked to a reduced risk of diabetes, cardiovascular disease, and neurodegenerative conditions.
Watch the video below to learn if intermittent fasting is safe for kids.
Can Kids Do Intermittent Fasting?
Can kids fast?
Intermittent fasting has become a popular strategy that has helped millions of adults lose weight, improve metabolic functions, and enhance cognitive health.
However, fasting isn’t suitable for infants, toddlers, younger children, and pre-pubescent kids as they’re at particular risk of not meeting their bodies’ energy demands if they skip meals or restrict calories.
Because a child's body is still growing, kids need a steady supply of energy and essential nutrients for optimal growth and development.
Fasting can lead to nutritional deficiencies that may contribute to stunted growth, decreased cognitive function, behavioral problems, poor bone health, and weakened immune functions.
Research published in the Journal of the Academy of Nutrition and Dietetics investigated the effects of fasting in Muslim children observing Ramadan, the Islamic holy month during which fasting is practiced from dawn until sunset.
The study, focusing on pre-teens and teens ranging from 9 to 15 years of age, concluded, “Ramadan fasting was associated with significant changes in body composition, dietary intake, and sleep patterns. Reductions in attention and iron deficiencies were also observed in preteens.”
This highlights the potential health risks of fasting for kids, emphasizing the need for adequate caloric intake and nutrients to promote healthy growth and development.
In addition, fasting can contribute to an unhealthy relationship with food, increasing the risk of eating disorders such as binge eating during non-fasting hours or developing restrictive eating patterns.
When can kids start intermittent fasting?
When children can start intermittent fasting depends on their age, nutritional needs, overall health, and maturity level.
Here’s a general overview of the appropriateness of intermittent fasting for different age groups.
Babies, infants, and younger children
Fasting isn’t safe for babies, infants, and younger children as they benefit from continuous nourishment to support their rapid growth, making regular, balanced meals and nutritious snacks essential for their health.
Interestingly, younger children often exhibit natural fasting patterns by eating only when they're genuinely hungry and not eating when they're not. When not constrained by rigid schedules, they intuitively align their eating habits with their body's actual needs.
Older pre-teens
Older pre-teens can benefit from the metabolic principles of fasting by consuming three nutrient-dense meals daily while avoiding snacking.
This ensures they receive essential nutrients and allows their bodies to experience natural periods of fasting between meals, which is linked to better metabolic health and energy regulation.
Evidence published in Scientific Reports found that children with unregulated access to snacks were more likely to be overweight by age 12 and at an increased risk of obesity by age 22, highlighting the long-term impact of early dietary habits on weight and health status.
However, while avoiding snacking can benefit children, it’s essential to closely monitor their overall nutritional intake to ensure they obtain sufficient energy and nutrients from their main meals to support optimal growth and development.
Teenagers and young adults
“In some cases, fasting under medical supervision may be considered for teenagers after they reach puberty if they show symptoms of poor metabolic health or struggle with persistent weight gain,” explains Dr. Berg.
This has been confirmed by a study published in Research Square investigating the metabolic benefits and weight loss effects of intermittent fasting in teenagers and young adults aged 15 to 25.
The authors summarize that intermittent fasting has the potential to improve body composition, reduce body mass index, and lower the risk of cardiometabolic imbalances in this population.
Although caloric restriction may benefit some older children, it’s crucial to discuss intermittent fasting for teenagers with a healthcare provider to ensure it’s appropriate for their individual health needs and developmental stage.
Tips for helping your child make healthy choices
Teaching children about the benefits of eating well, such as maintaining a healthy weight, having more brain power, and better energy levels, can motivate and empower them to make the right choices independently.
Fostering a positive relationship with food and making eating healthier a family priority can help set them up for a lifetime of good habits.
Here are a few things to consider when guiding your child toward healthier eating.
1. Avoid processed and ultra-processed foods
Ultra-processed foods (UPFs) have little to no nutritional value. They’re typically packed with unhealthy seed oils, modified starches, sugars, and refined proteins that can negatively impact your child’s health.
Fast foods, fried foods, microwave dinners, snack foods, breakfast cereals, ready-made desserts, and sweets are almost always highly processed and should be avoided.
A study published in JAMA Network Open found that regular consumption of UPFs during childhood has been linked to a higher risk of obesity and cardiovascular disease in later life.
In addition, UFP consumption is associated with an increased risk of certain cancers and liver problems and may have detrimental effects on memory function and cognition.
Discuss the dangers of UPFs with your children and opt for minimally processed whole foods. In addition, making healthy junk food recipes at home is an excellent strategy to create their favorite treats using nutritious ingredients without the harmful effects of UPFs.
2. Focus on whole foods
Incorporating a variety of whole foods into meals helps ensure your child gets a wide range of essential nutrients crucial for growth and development.
This should include all food groups, including fruits, vegetables, whole grains, dairy, fish, meats, and healthy fats.
As kids get older and start to make more of their own food choices, especially when eating outside of the home, it's important to reinforce the value of whole foods.
Educate them on how to identify healthier options when dining out or at school, such as choosing Greek yogurt with fruit, selecting vegetable sticks instead of potato chips, and opting for water or milk, not sugary soft drinks.
Encourage kids to avoid high-sugar foods and emphasize the importance of balancing their meals by including protein, healthy fats, and fiber. This will keep them full and satisfied longer.
It’s also important to remind them to be mindful of portion sizes and to listen to their body's hunger and fullness cues to avoid overeating and maintain a healthy relationship with food.
3. Lead by example
Leading by example is one of the most effective ways to instill healthy eating habits in your child.
Children often model their behavior after adults, and demonstrating healthy eating practices yourself not only benefits your well-being but also profoundly impacts your child's choices.
Research published in Nutrients highlights the fundamental role of parental dietary behaviors in shaping children’s eating habits.
Show your child that you prioritize a balanced diet by consistently making healthy food choices and involving them in meal planning and preparation. When they see you making nutritious meals, they’re more likely to follow your lead and naturally eat healthier.
Key takeaways
Caloric restriction has profound health benefits, but can kids fast, and is it safe?
While fasting isn’t suitable for younger children, it may offer health advantages for older teenagers and young adults who struggle with persistent weight and poor metabolic health.
However, discussing any form of fasting for teenagers with a healthcare provider is crucial to ensure it’s safe and that their diet meets the unique needs of developing bodies.
FAQ
1. Can kids fast?
While fasting isn’t appropriate for younger children, it might provide benefits for older teenagers and young adults dealing with ongoing weight issues or metabolic health concerns.
However, it’s essential that any fasting regimen for adolescents is only considered under the supervision of a healthcare provider.
2. At what age can children start fasting?
It’s not advised that pre-pubescent kids practice fasting as their bodies are in a critical stage of growth and development.
However, older teenagers may explore fasting under careful medical supervision if they have specific health concerns, such as persistent weight issues or metabolic disorders.
3. Is fasting healthy for a child?
While many Muslim children fast from sunrise to sunset during the month of Ramadan, a common spiritual practice in Islamic tradition, it should be approached with caution.
Fasting, particularly for younger children, can increase the risk of nutritional deficiencies, insufficient caloric intake, and potential developmental delays. Additionally, it may contribute to the development of disordered eating patterns later in life.
4. Can you fast at 10 years old?
No, unless specific medical concerns warrant fasting under strict medical supervision, kids at this age shouldn’t fast.
Ten-year-old children are still in critical stages of growth and development, requiring a consistent intake of nutrients to support their physical and cognitive needs.
Sources
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