With intermittent fasting, you don't eat for a specific period each day, week, or month. It's not about starving yourself – it's about reducing the frequency of your eating. It’s not a diet, but rather a way of structuring when you eat and when you don’t. By taking more nutritional breaks, you give your organs and immune system time to recover.

Various studies have shown that intermittent fasting offers many health benefits. Research indicates it can help with weight loss, improve metabolism, reduce inflammation, and promote cell repair. It’s like a reset for your body!

The beauty of intermittent fasting is its flexibility. You can adjust it to suit your lifestyle, choosing fasting and eating times that work best for you. The most important thing is to listen to your body and ensure you get enough nutrients during your eating window.

For many people, daily fasting is the easiest method. It’s also a good way to test if intermittent fasting suits you. The process is simple: for at least 16 hours, you avoid eating or drinking anything with calories. You can, however, have water, (herbal) tea, and black coffee.

16 hours may seem long, but your sleeping hours count too. So you eat within the remaining 8-hour window, for example, between 12 PM and 8 PM, or even a shorter window like 12 PM to 6 PM. Ideally, you should practice this form of fasting at least twice a week.

During the 16-hour fasting period, if no sugar enters your bloodstream, your insulin levels drop, and your metabolism speeds up. Once your glucose reserves are depleted, your body enters ketosis and begins to burn fat.

This daily fasting method is also effective for athletes who want to build muscle and burn fat. As an athlete, you’re not eating less overall – you’re just consuming your food within a shorter window. This provides enough nutrients for muscle building, while fasting leads to more efficient fat burning. With meals consumed in a condensed timeframe, the body has time to burn glycogen (stored sugar) reserves and switch to fat burning.

You can also opt for a 5:2 weekly fasting schedule. In this approach, you reduce your calorie intake to 500-600 calories for two days each week. Women typically aim for 500 kcal, while men can go up to 600 kcal. On fasting days, you can either split these calories across two meals or have just one meal. How you distribute the calories is up to you.

Another option is monthly fasting. You follow a fasting program for five days each month. Doing this four times a year can reduce the risk of heart disease, boost your immune system, help with weight loss, and rejuvenate your body! For these five days, you reduce your calorie intake to about one-half to one-third of your normal intake. The 5-day duration is important, as it takes about 3-4 days for your body to start reprogramming itself.

For those seeking a more intense reset, you can fast for 1-3 full days, or up to 72 hours. During this time, it’s important to step back from daily activities, rest, and focus on your body’s internal process.

Intermittent fasting offers numerous benefits, such as:

• Increased energy

• Weight loss

• Better sleep and waking up refreshed

• Improved cholesterol levels

• Lower blood pressure

• Reduced blood sugar levels

• A healthier gut microbiome

• Enhanced mental flexibility and brain function

How do you transition to fewer eating moments in a day?

One effective approach is to gradually shift your first meal (breakfast) to later in the day. When you eat, make sure your meal is satisfying and nutrient-dense. A satisfying meal is typically rich in protein and healthy fats, such as eggs, fish, poultry, avocado, olive oil, nuts, seeds, sprouts, and shellfish. Incorporate fresh vegetables and herbs, which are packed with vitamins, minerals, trace elements, and fiber. This will help stabilize your blood sugar levels, reducing sugar cravings and energy dips, particularly after lunch. You’ll feel the difference!

While intermittent fasting is beneficial for most people, there are a few exceptions:

1. Young individuals under 23 who are still growing

2. Women who are pregnant, trying to conceive, or breastfeeding

This is because intermittent fasting focuses on cleansing and recovery, not growth or reproduction. Therefore, it’s not suitable for people who are in a growth phase.