Intermittent fasting is a popular trend in health and wellness circles that has gained popularity over recent years. The concept of intermittent fasting involves periods of eating followed by intentional periods of not eating, or “fasting.” While there are several different styles of intermittent fasting, the idea behind it is to reduce your caloric intake by limiting your eating to specific windows of time.

What Is Intermittent Fasting, and How Does It Work?

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. During the fasting period, a person can consume no food and only non-caloric beverages.

While there are several different methods of intermittent fasting, these are the most popular:

• 16/8 Method: The 16/8 method involves fasting for 16 hours and eating within an 8-hour window. For example, someone could fast from 8 pm to noon the next day.
• 5:2 Diet: The 5:2 diet involves eating normally for five days of the week and then eating only 500-600 calories on the other two days.
• Eat-Stop-Eat: The eat-stop-eat method involves fasting for 24 hours, once or twice per week. For example, someone could fast from dinner to dinner the next day.
• Alternate-Day Fasting: The alternate-day fasting method involves fasting every other day.

The key to successfully implementing any type of intermittent fasting is to 1) find a schedule that works best for you and stick with it while also ensuring that you are getting enough nutrition from your food choices and not simply eating less.

The Health Benefits of Intermittent Fasting

Intermittent fasting has been shown to have several health benefits. Studies have found evidence that intermittent fasting can improve metabolic markers such as insulin, cholesterol, and blood pressure. It may also help reduce inflammation, improve cognitive function and brain health, and slow the signs of aging. Additionally, studies have found that intermittent fasting can help with weight loss as it helps to reduce excess calories.

Many people have found it to be an effective weight loss and wellness tool, as it helps to keep them on track with their health goals.

One of the most powerful, but less talked about benefits of intermittent fasting, is that it forces you to cut down on snacking since you’re only able to eat within specific windows.

As a bonus, intermittent fasting has the ability to reduce stress and increase mental clarity. Many people have found that their mental clarity has improved when using intermittent fasting as a tool for weight loss, as the practice can help regulate hormones and improve overall health.

How to Start Intermittent Fasting

Before beginning any type of intermittent fasting, it is important to speak with your healthcare provider about the potential risks and benefits. Additionally, make sure that you are getting enough nutrition from food choices and not simply eating less.

Once you and your healthcare provider have decided that intermittent fasting is right for you, it’s time to start. You can begin by picking a schedule and sticking with it. Start off slowly by doing a 12-hour fast (this would be called a 12:12 eating schedule) and gradually work up to 16 hours or more. It’s also important to make sure that you are drinking plenty of water and replenishing electrolytes during the fasting period.

Intermittent Fasting Tips for Beginners

If you are new to intermittent fasting, it can be helpful to remember these tips to make the transition easier: 

– Start slow: Begin with shorter fasting windows and gradually increase them over time as your body adjusts.

– Don’t skip meals: It can be tempting to “fast” by skipping meals, but this will not give your body the nutrition it needs.

– Listen to your body: If you feel overly hungry or fatigued during a fast, take a break and have a snack or meal.

– Choose the right time to fast: Figure out what works best for your lifestyle, and pick a time that is most convenient for you.

– Don’t overdo it: Intermittent fasting is not a substitute for regular exercise and healthy eating.

Make sure to maintain an active lifestyle and eat plenty of nutritious foods. Intermittent fasting is not a substitute for regular exercise and healthy eating, so don’t overdo it.

Sample Meal Plans for Intermittent Fasting

When following an intermittent fasting plan, you should focus on consuming nutritious meals that are rich in protein, fiber, and healthy fats. Here is a sample meal plan to help get you started:

– Breakfast: Black coffee or unsweetened green tea and lots of water (zero calories, still fasted)

– Lunch: Mixed greens salad with grilled chicken and avocado (high in protein, fiber, and healthy fats)

– Dinner: Roasted salmon with roasted vegetables (high in omega-3 fatty acids and other essential nutrients)

– Snacks (optional): Nuts and seeds, veggies and hummus, hard-boiled egg.

These are just some examples of healthy meals that can fit into an intermittent fasting plan. Be sure to adjust the amounts and types of food based on your individual needs and preferences.

The Best Foods to Eat While Intermittent Fasting

When intermittent fasting, it is important to choose foods that are nutrient-dense and provide your body with the fuel it needs. Some of the best foods to eat while intermittent fasting include:

– Lean proteins such as fish, chicken, and eggs

– Healthy fats like avocado and nuts

– Non-starchy vegetables like broccoli, cauliflower, and kale

– Low-sugar fruits such as berries

– High-fiber whole grains like quinoa, oats, and barley

– Healthy plant-based proteins like beans and legumes

– Sliced apple with peanut butter or almond butter

These foods provide your body with the fuel it needs while also helping to keep you full. Also — and the importance of this truly can’t be stressed enough — make sure to drink plenty of water throughout the day as this can help to curb hunger and cravings.

Foods to Avoid While Intermittent Fasting

It is important to avoid processed foods, refined sugars, and added fats while intermittent fasting. These types of foods can be high in calories and provide little nutrition for your body. Additionally, these foods are usually very high in sugar which can cause blood sugar levels to spike and crash.

Also, be sure to avoid any type of sugary beverages as these can cause a spike in your blood sugar and may lead to an energy crash. Instead, try drinking water, unsweetened tea, or coffee throughout the day. This includes both during your fasting window and your eating window.

How to Break Your Fast Properly

Breaking your fast properly is an important part of following an intermittent fasting plan. Make sure to break your fast with a meal that is packed full of nutrient-dense foods. Avoid breaking the fast with sugary or processed foods, which can cause blood sugar levels to quickly spike and crash.

The best way to break your fast is with a meal that contains lean proteins, healthy fats, and plenty of fiber. An example of a meal you could have would be grilled chicken and roasted vegetables or scrambled eggs with avocado, mixed greens, and a side of sliced apple.

FAQs About Intermittent Fasting

Q: Is intermittent fasting safe?

A: Intermittent fasting is generally safe for healthy individuals. However, it is important to speak with your healthcare provider before starting any type of diet or exercise plan.

Q: How long should I fast for?

A: The duration of your fast will depend on the type of intermittent fasting plan that you are following. The most popular types of intermittent fasting plans include the 16/8 method (16 hours of fasting, 8 hours of eating) and the 5:2 diet (two non-consecutive days of very low calorie intake).

Q: How many calories should I eat while intermittent fasting?

A: The number of calories you should eat while intermittent fasting will depend on your individual needs. Generally speaking, it is best to focus on nutrient-dense foods that are high in protein, fiber, and healthy fats.

Q: Can I exercise while fasting?

A: Yes, you can exercise while intermittent fasting. However, it is important to make sure that you are well-hydrated and properly fueled for your workouts. Make sure to drink plenty of water before and after your workout and have a meal composed of complex carbohydrates, lean proteins, and healthy fats as soon as possible afterward to avoid potential muscle loss.

Final Thoughts

Intermittent fasting can be an effective tool for weight loss and improved health. However, it is important to remember to always listen to your body and speak with your doctor before starting any diet or exercise plan. Additionally, make sure that you are fueling yourself properly throughout the day by eating nutrient-dense foods and drinking plenty of water. Finally, make sure to follow an intermittent fasting plan that fits your lifestyle and is sustainable for the long term. With these tips in mind, you will be well on your way to success with intermittent fasting!