Intermittent Fasting

Optimizing Your Health with Eating Windows

What’s Intermittent Fasting?

Intermittent Fasting (IF) is an eating pattern where you cycle between periods of eating and fasting, making it more of a lifestyle than a traditional diet. The focus of Intermittent Fasting isn’t on what you eat, but when you eat. Our bodies are naturally adapted to going without food for longer periods—a necessity for our hunter-gatherer ancestors, who didn’t have access to food 24/7. However, it’s important to note that Intermittent Fasting is not about starvation but rather optimizing your eating schedule for better health.

Intermittent Fasting can be done in various ways. You’re likely already familiar with methods such as the 16/8 method, the 5:2 approach, and alternate-day fasting. In this guide, we’ll primarily focus on the 16/8 method. By restricting eating to specific windows of time, Intermittent Fasting allows the body to enter a fasting state, which can contribute to enhanced fat burning, cellular repair processes like autophagy, and improved insulin sensitivity.

This approach to eating has gained significant popularity in recent years. Supporters of Intermittent Fasting highlight its potential benefits, such as better weight management, improved metabolic health, increased longevity, and enhanced mental clarity. There is also plenty of scientific evidence supporting the health benefits of Intermittent Fasting.

SHORTCUTS: Fasting Timer |

What You Should Eat

Veggies & Fruits

Veggies and fruits are great sources of carbohydrates and fiber when practicing Intermittent Fasting. Be sure to vary your vegetables and make your plate as colorful as possible.

Unprocessed Meat & Fish

When practicing Intermittent Fasting, it’s important to ensure you’re getting enough protein from unprocessed sources. Meat, chicken, fish, and seafood are excellent options. You can also include plant-based proteins such as tofu, tempeh, and beans.

Healthy Fats

When intermittent fasting, it's important to eat enough healthy fats. Including healthy sources like olive oil, coconut oil, and butter to your meals can help keep you satisfied for longer.

What to Eat During Intermittent Fasting

There are no strict guidelines for how to eat when practicing Intermittent Fasting. This is not a diet in the same sense as the Keto Diet or the Carnivore Diet. Instead, it revolves around eating windows, during which you can eat a variety of foods. However, we recommend focusing on whole and unprocessed foods. Eating enough protein and fat is essential for how you will manage to go without food during your fast.

During your eating window, you should aim to eat normally. Staple up with nutritious food that includes all macronutrients. This can include (but is not limited to) meat, fish, eggs, seafood, chicken, organs, fruits, vegetables, potatoes, rice, olive oil, butter, cottage cheese, greek yogurt, berries and beans.

While fasting, it’s crucial to stay hydrated. Drinking enough water is key to successfully maintaining this eating pattern. Drinking water is also good to maintain satiety during your fast.

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What to Avoid During Your Fast

When you’re practicing intermittent fasting, it’s important to understand that real fasting means consuming absolutely no calories during your fasting window. Not even calorie-containg liquids or diet sodas. The goal is to allow your body to fully enter a fasted state, which triggers processes like fat-burning and autophagy.

So, when you are fasting, you should avoid all caloric beverages like juices, diet sodas, smoothies and protein shakes. You should also avoid all types of foods (even in small quantities).

You are allowed to drink water, tea or coffee. However, you can not add milk, cream, sugar or sweeteners in your tea or coffee. This will break your fast prematurely. Stick to black coffee or plain tea.

By avoiding anything with calories, you ensure that your body remains in a true fasting state, allowing you to experience the full range of benefits from intermittent fasting. Keep it clean and simple—water, coffee, and tea—and your fasting periods will be more effective!

Fasting Timer

Fasting Start Time: Fasting Duration (hours):

Different Types of Fasting

The 16/8 Method

The 16/8 method is one of the most popular and widely practiced forms of intermittent fasting. In this method, you fast for 16 hours and eat within an 8-hour window. This method allows flexibility with meal timing, making it easier to sustain over time. The easiest way to practice 16/8 fasting is to skip breakfast and have your last meal by 8 pm.

When practising the 16/8 method, the fasting doesn’t impact on your social or family life. You can still enjoy lunch with colleagues, have dinner with family, and attend social events without having to make major adjustments to your meal times. During your 8-hour eating window, you’re free to eat normally, though focusing on whole, nutritious foods can further enhance the benefits of fasting.

Additionally, studies suggest that fasting for 16 hours may help improve insulin sensitivity, support weight loss, and promote cellular repair processes like autophagy. For those new to intermittent fasting, the 16/8 method is a great starting point, as it is easy to implement in various lifestyles while still providing significant health benefits.

24 Hour Fast

The 24-hour fast or the “Eat Stop Eat Diet” involves abstaining from food for a full 24 hours. This is typically done once or twice per week. Just like when you practice the 16/8 method, you are only allowed to drink non-caloric beverages such as water, tea or black coffee. After the fasting window, you can resume to normal eating habits without the need for excessive calorie restriction or counting.

This fasting method suits individuals who are looking for flexibility in their fasting routine, as it allows you to choose which 24-hour period works best for your schedule. For example, you might fast from dinner one evening until dinner the next, providing a full fasting window while still allowing a meal each day.

Studies suggest that fasting for 24 hours can help with metabolic health by improving insulin sensitivity, promoting fat loss, and encouraging cellular repair through processes like autophagy. Because of the longer duration, the 24-hour fast gives the body more time to utilize stored fat for energy, which can be beneficial for weight loss.

The 5:2 Approach

Another popular intermittent fasting method is the 5:2 approach, invented by the late journalist Michael Mosley. Michael Mosley introduced this approach of fasting in his 2012 BBC documentary Eat, Fast and Live Longer. The 5:2 approach stands out among these fasting types because this method actually allows calorie consumption during the fast.

When practicing the 5:2 approach you eat normally for five days of the week and significantly reduce your calorie intake on the remaining two days. On fasting days, calorie intake is typically limited to around 500-600 calories. This makes the 5:2 method less restrictive compared to other fasting approaches, as it only requires calorie restriction two days a week while maintaining normal eating habits the other five days.

Many people find this method easier to maintain long term compared to daily fasting schedules since it allows for regular meals most of the week.

Research suggests that the 5:2 method can help with weight loss, improve insulin sensitivity, and support heart health by lowering blood pressure and cholesterol levels. Additionally, the two fasting days allow the body to tap into fat stores for energy, potentially leading to fat loss over time without the need for constant calorie restriction.

Alternate-Day Fasting

Alternate-Day Fasting (ADF) is a form of intermittent fasting where you alternate between days of normal eating and fasting days. On fasting days, calorie intake is restricted to around 500-600 calories or less. On non-fasting days, you can eat without restriction, following a regular diet. This alternating pattern of fasting and feasting makes ADF more flexible than full fasting protocols while still providing many of the same benefits.

ADF has gained popularity for its potential to aid in weight loss, improve metabolic health, and support longevity. Research shows that alternating between fasting and eating can help reduce body fat, improve insulin sensitivity, and lower the risk of chronic diseases like type 2 diabetes and heart disease.

One of the main advantages of Alternate-Day Fasting is that it doesn’t require daily calorie restriction, which many people find easier to maintain long-term.

ADF offers many significant health benefits. However, it may take time for your body to adjust to fasting every other day, especially if you are new to intermittent fasting. Some may experience hunger or low energy on fasting days, but these feelings often decrease as the body adapts to the fasting pattern.

Health Benefits of Intermittent Fasting

There is a growing body of scientific research that shows many potential health benefits of intermittent fasting. Whether you are practising the 16:8 method, the 5:2 approach or alternate-day fasting, they all share similar health benefits that extend beyond simple weight loss.

One of the primary benefits of intermittent fasting is its positive impact on metabolic health. Studies have shown that intermittent fasting can improve insulin sensitivity, which helps regulate blood sugar levels and may lower the risk of developing type 2 diabetes. By giving the body regular breaks from eating, intermittent fasting contribute to better glucose regulation, reducing insulin spikes throughout the day.

Intermittent fasting has also been linked to fat loss and weight management. By going without food for longer periods, intermittent fasting helps the body to use fat stores for energy. This can lead to a gradual, sustainable weight loss without the need for constant calorie counting or restrictive dieting. For many, intermittent fasting is a more sustainable option compared to traditional diets, as it focuses on when you eat rather than what you eat.

One of the greatest benefits of intermittent fasting is autophagy. This is a cellular repair process where the body cleans out damaged cells and regenerates new ones. This is thought to play a role in delaying the aging process and protecting against diseases like cancer and Alzheimer’s.

Intermittent fasting is also linked to better cardiovascular health like lower blood pressure, reduced inflammation and improved cholesterol levels. Additionally, longevity is often cited as one of the most exciting benefits of intermittent fasting. By improving metabolic health, reducing inflammation, and promoting autophagy, intermittent fasting may help extend life expectancy and reduce the risk of age-related diseases.

FAQ

What is intermittent fasting?

Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. It focuses more on when you eat rather than what you eat.

How does intermittent fasting work?

When intermittent fasting, your body uses stored fat for energy instead of glucose. This improves metabolism, insulin sensitivity, and promotes cellular repair.

What are the most common methods of intermittent fasting?

Popular methods include the 16:8 method, 24-hour fast, 5:2 approach, and Alternate-Day Fasting (ADF).

What can I drink during fasting?

You are only allowed to drink non-caloric beverages such as water, black coffee and tea.

Will intermittent fasting help me lose weight?

Yes, many people find intermittent fasting helpful for weight loss, as it helps reduce overall calorie intake and promotes fat burning.

Is intermittent fasting safe for everyone?

Intermittent fasting is safe for most people. However, it’s not recommended for pregnant women or people with eating disorders or certain medical conditions. Consult a healthcare professional before starting. Also, intermittent fasting can be more complicated for women due to the influence of sex hormones like estrogen and progesterone.

Can I exercise while fasting?

Yes, you can exercise while fasting, but it’s important to listen to your body and ensure you’re hydrated. Some people may find light workouts easier during fasting periods.

What can I eat during my eating window?

It’s best to focus on whole, nutrient-dense foods such as vegetables, lean proteins, healthy fats, and complex carbohydrates to maximize the benefits of intermittent fasting.

Can I take supplements during fasting?

Most supplements are allowed during fasting as long as they don’t contain calories. However, fat-soluble vitamins may need to be taken with food.

Intermittent Fasting

Optimizing Your Health with Eating Windows

What’s Intermittent Fasting?