What Is Intermittent Fasting?
Intermittent fasting means not eating for set periods and only eating within a defined window. The focus is on when you eat rather than what you eat.
Rather than simply cutting calories, this approach lowers insulin levels and triggers hormonal changes that promote fat breakdown.
Types of Intermittent Fasting
- •16:8 method: fast 16 hours, eat within 8 hours (most popular)
- •14:10 method: fast 14 hours, eat within 10 hours (for beginners)
- •5:2 method: eat normally 5 days, limit to 500-600kcal on 2 days
- •24-hour fast: full-day fast 1-2 times a week (advanced)
- •OMAD: One Meal A Day
Scientifically Proven Benefits
- •Weight loss: average 0.25–0.75kg per week
- •Better insulin sensitivity: helps prevent type 2 diabetes
- •Autophagy activation: promotes cellular cleanup and renewal
- •Reduced inflammation: lowers chronic inflammation markers
- •Cardiovascular health: improves blood pressure and cholesterol
16:8 example: eat only between 12pm and 8pm, and for the other 16 hours have only water, black coffee, or unsweetened tea.
Getting Started
A 16-hour fast can be tough at first. Ease into it gradually.
- •Week 1: 12-hour fast (8pm to 8am)
- •Week 2: 14-hour fast (8pm to 10am)
- •Week 3: 16-hour fast (8pm to 12pm)
- •Hunger during the fast: manage with water, black coffee, green tea
- •During eating windows: eat slowly, protein first
Precautions
Avoid intermittent fasting or consult a doctor first if any of these apply: pregnancy, breastfeeding, under 18, history of eating disorders, underweight, diabetes (especially on insulin)
Intermittent fasting is not a cure-all. Binge eating during your window cancels the benefits, and healthy food choices still matter.
“Fasting hours are when your body cleans itself.”