Intermittent Fasting: What Is It And How Does It Work?

Intermittent fasting has many health benefits (1). It is said to be a healthy way to lose weight. Research shows that it can help protect brain function as well (2), (3). If you are new to it, check out our beginner’s guide to intermittent fasting. It talks about how to practice intermittent fasting correctly, what to eat, how it benefits you, and any side effects of not eating for a prolonged period of time. Scroll down!

Intermittent Fasting 101 – A Beginner’s Guide

1. What is Intermittent Fasting?
2. How To Do
3. Ways To Do
4. What To Eat
5. IF Diet Chart
6. Does It Work For Weight Loss?
7. Can You Try With Keto Diet?
8. Can You Build Muscle On IF?
9. Other Health Benefits
10. When To Avoid?
11. Side Effects
12. Expert’s Answers

What Is Intermittent Fasting?

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Intermittent fasting is a process of eating and fasting alternately. This type of eating helps restrict calorie consumption and/or use the stored calories in the form of usable energy. This has shown to have various health benefits. How to do intermittent fasting? Find the quick, comprehensive guide below.

How To Do Intermittent Fasting For Beginners 

To begin intermittent fasting, follow these 5 rules: 

#1  – There is no calorie restriction in intermittent fasting. But you can easily consume fewer calories by breaking down your food intake to 6 meals per day. Skip one of the meals, and you will reduce your calorie intake.

#2 – Test the waters first. Fast for 6 hours and then gradually increase your fasting duration. Fast once or twice a week before trying to fast intermittently every alternate day or every day. 

#3  –  Try to schedule your fasting phase in a way that you get 7 hours of sleep during that time. Go to bed 3-4 hours after a big meal, get your sleep, and you are already into 11 hours of fast! Wait it out for 1-4 hours (depending on the type of intermittent fasting you do), and you have successfully fasted intermittently.

#4 – Keep yourself hydrated by drinking enough water. 

#5 – Talk to your doctor or a registered dietitian. If they allow you to do intermittent fasting, move ahead!

There are various ways you can do intermittent fasting. Listed below are the types of intermittent fasting. Choose the one that suits you.

6 Ways To Do Intermittent Fasting 

1. 16/8 Intermittent Fasting –It requires you to fast for 16 hours and space out your meals within a short window of 8 hours. This type of intermittent fasting is also known as the 8-hour Diet, 16/8 diet, or Time-Restricted Feeding. For instance, if you have your breakfast at 9 in the morning, your last meal of the day will have to be at 5 in the evening. You will then have to fast until the next morning.

2. 5:2 Intermittent Fasting – 5:2 fasting involves consuming food without any restrictions for five days in the week and being on a calorie-restricted diet (500-Calorie Diet) for two non-consecutive days (4).

3. Alternate Day Fasting– This fasting pattern consists of alternating feasting and fasting days. You can consume anything on the feasting days. But on the fast days, you can consume only about 20% of your body’s total energy needs (2). If you consume 2000 calories on the fasting day, you can only consume 400 calories on the fasting day.

4. 24 Hours Fast – Go on a 24-hour fast for 1 or 2 days a week. Choose the day according to your schedule and convenience. Do this only if your doctor approves it.

5. Warrior Diet – Fasting during the day and feasting during the night is a lifestyle that the warriors followed. Consume protein-rich foods and a heavy dinner at night. You must also include exercising in your routine. This balance of fasting and exercising will keep you active and fit without an inch of extra body fat. Read more about the warrior diet plan.

6. Skip A Meal –Skip any of the major meals – breakfast, lunch, or dinner. That way, you can reduce the number of calories consumed and also remained in a fasted state.

Note: Skip a meal only if you had a heavy meal and are not very hungry.

Intermittent Fasting Diet – What To Eat

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During Feasting Hours Or Days – Eat foods that satiate your hunger and keep your taste buds alive. You may take the liberty to eat anything.But if you are going on intermittent fasting for health reasons or to lose weight,  avoid foods that nullify your effort. Also, avoid foods that you are allergic to.

During Fasting Hours Or Days – Consume a total of 500 calories per day (for women) or 600 calories per day (for men). Foods rich in dietary fiber will keep you full. Drink water, coconut water, and freshly pressed juices. Consume raw/grilled vegetable salad with lime juice, a pinch of Himalayan pink salt, a tablespoon of olive oil, and a dash of smoked paprika.

Sip on detox water made with watermelon, kiwi, cucumber, and a pinch of salt. It will keep your body from missing out on essential micronutrientsⁱ  XVitamins and minerals that the body needs in micrograms for its functioning, growth, and development. and electrolytesⁱ  XEssential minerals in the body’s tissues, urine, and other fluids that carry an electric charge and balance the body’s water levels. . Mint leaves tend to increase hunger, so avoid using them.

Here’s a sample intermittent fasting diet schedule if you choose the 16/8 intermittent fasting method:

Sample Intermittent Fasting Diet Chart 

You can eat anything you want in the 8-hour window. This diet chart is a generic diet chart, and it is not specifically meant for weight loss or any other health issue(s).

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Clearly, intermittent fasting doesn’t keep you from eating what you want in a window of time. But what if you want to lose weight? Will intermittent fasting work? Find out next.