Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn’t focus on what you eat, but when you eat. Common methods include the 16:8 (16 hours fasting, 8 hours eating) and the 5:2 (eat normally for 5 days, restrict calories for 2 days).
MAIN BENEFITS OF INTERMITTENT FASTING
Intermittent fasting offers several science-backed benefits, such as:
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Weight loss and fat burning
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Improved insulin sensitivity
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Reduced inflammation
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Enhanced mental clarity and focus
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Possible longevity support
IMPORTANT PRECAUTIONS AND WHO SHOULD AVOID IT
While IF can be effective for many, it’s not for everyone. Pregnant women, people with diabetes, eating disorders, or chronic health conditions should consult a doctor before starting. It’s essential to listen to your body and avoid extreme fasting routines.
EXAMPLE MEAL PLANS FOR BEGINNERS
Here’s a basic 16:8 intermittent fasting plan:
Eating Window: 12:00 PM to 8:00 PM
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12:00 PM (Lunch): Grilled chicken with quinoa, mixed greens, olive oil
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3:00 PM (Snack): Greek yogurt with berries and chia seeds
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7:30 PM (Dinner): Baked salmon, sweet potato, and steamed broccoli
Hydration is key: Drink plenty of water, herbal teas, or black coffee during fasting hours.
TIPS TO MAKE INTERMITTENT FASTING EASIER
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Start with a shorter fasting window and gradually increase
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Stay busy during fasting times
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Break your fast with a balanced, nutrient-dense meal
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Avoid binge eating during your eating window
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Track your progress and how you feel