In recent years, intermittent fasting (IF) has taken the health and wellness world by storm. All for good reason. From fitness enthusiasts to busy professionals, many are embracing this eating pattern to improve health, manage weight, and even boost mental clarity. I have myself benefitted from intermittent fasting. But what exactly is intermittent fasting, and how can you start it safely? Let’s break it down.
What Is Intermittent Fasting?
Other dieting methods focus on what you eat while intermittent fasting is more about when you eat. It involves cycling between periods of eating and fasting, with the goal of giving your body a break from constant digestion. The gaps that you leave between meals is when the body starts storing fats as an energy source.
Types Of Intermittent Fasting:
16/8 Method
Fast for 16 hours, eat during an 8-hour window. For example, you can eat from 12pm to 8pm and fast from 8pm to 12pm the next day.Fast for 16 hours, eat during an 8-hour window. For example, you can eat from 12pm to 8pm and fast from 8pm to 12pm the next day.
14/10 Method
Fast for 14 hours and eat during a 10 hour window. You can eat from 10am to 8pm and fast for the remaining 10 hours.
5:2 Diet
Eat normally for 5 days, restrict calories (500–600) on 2 non-consecutive days. So you can choose two days like Tuesday and Thursday where you eat fewer quantities and fewer calories while the rest of the days you can eat normally.
Eat-Stop-Eat
This is an extreme fast that lasts for 24 hours. You can have these fasts on any two days of the week. So you can start your fast at 7pm Monday and end it at 7pm Tuesday.
Alternate-Day Fasting
Eat every other day or significantly reduce calories on fasting days. Monday you eat regularly, Tuesday you choose 16/8 or 14/10 method and so on.
Pros of Intermittent Fasting
Here’s why so many people are trying IF:
1. Weight Loss & Fat Burning
Living sedentary lifestyles has led us to get less chances of burning fat via regular movements. When you are intermittent fasting, your insulin levels drop, prompting the body to burn stored fat. Many people naturally eat fewer calories when limiting their eating window, leading to weight loss.
2. Improved Metabolism
Intermittent fasting can help regulate blood sugar, reduce insulin resistance, and lower inflammation, reducing the risk of type 2 diabetes and other metabolic conditions.
3. Brain Activity Improvement
Intermittent Fasting may boost brain-derived neurotrophic factor (BDNF), a protein linked to memory and cognitive function. Some studies suggest it may help protect against Alzheimer’s disease.
4. Cellular Repair & Longevity
Fasting triggers autophagy, a process where cells clean out damaged components, which may slow aging and reduce the risk of diseases.
Intermittent Fasting is Not for All
While IF can be beneficial, it’s not for everyone.
Risks:
- Fatigue and irritability during the initial adaptation phase
- Overeating during eating windows
- Nutrient deficiencies if not planned properly
- Hormonal disruptions, especially in women.
Intermittent Fasting May Not Be Safe For:
- Pregnant or breastfeeding women
- People with a history of eating disorders
- Those with diabetes or blood sugar issues (consult a doctor)
- Anyone with chronic health conditions without medical supervision
How to Start Intermittent Fasting Safely
Starting slow is key. Here are tips to help ease into it:
- The 16/8 method is a great place to start. Skip breakfast, eat between 12 p.m. and 8 p.m.
- Drink water, herbal teas, or black coffee during fasting hours to stay full and support your metabolism.
- When you do eat, prioritize whole foods: lean proteins, healthy fats, veggies, fruits, and whole grains.
- Hunger is normal at first, but dizziness, extreme fatigue, or brain fog may signal you’re overdoing it.
- Life happens—don’t stress if you break your fast early. Long-term consistency matters more than perfection.
- Do not indulge in heavy exercises when you start IF. This may lead to fatigue. So make sure you keep exercising on the lighter side during the initial days of Intermittent Fasting.
Intermittent fasting is more than a trend—it’s a flexible, science-backed approach to improving overall health. However, like any lifestyle change, it’s essential to find what works best for you and consult a healthcare provider if you have any underlying conditions.
Whether your goal is weight loss, better focus, or simply giving your body a break IF is for you. I have been on and off on intermittent fasting. I have derived all the above benefits during IF. However, sometimes it becomes difficult to stick to a schedule especially when you are travelling or are under a lot of stress. The good news though is that you can always re-start intermittent fasting and get back on track with your journey of healthy living.