Diets come and go, some with a bang and others with a whimper. Depending on how well you stick to them, results can range from impressive to non-existent.
However, for many people, a strict regimen of what to eat can seem more like a prison than a path to health, and once they’re off the diet, all the progress they’ve made is undone. This is why deciding when to eat may be a more palatable solution.
Intermittent fasting fits this bill perfectly, offering flexibility without the stress of counting every calorie. However, there’s plenty you need to know before you dive into this eating pattern.
Here’s a simple breakdown of the top six things you need to understand about intermittent fasting. It’s not as daunting as it sounds, and with a bit of knowledge, you may find it’s the change you’ve been waiting for.
Intermittent Fasting (IF) is a pattern of eating that involves alternating cycles of fasting and eating (7). It’s not so much about what you eat, but when you eat.
Let’s contrast that with a traditional diet where you have a set number of meals and snacks throughout the day. Instead, intermittent fasting focuses on time-restricted eating windows, such as 16 hours of fasting followed by an eight-hour window for eating.
This cycle can vary depending on the type of intermittent fasting you choose to follow, but the main principle remains the same: restrict your calorie intake during certain times and consume your meals during specific windows.
The basic intermittent fasting rules are:
Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
There are many types of intermittent fasting, but you can actually come up with your own custom fasting schedule. Provided that you fast for at least 12 hours a day, you’re technically doing IF.
For those who want a more structured approach, here are some different types of intermittent fasting:
This is the most common type of intermittent fasting. It involves fasting for 16 hours and restricting your eating to an eight-hour window, typically between noon and 8 pm or 10 am and 6 pm.
16/8 intermittent fasting is the “starter” method for most people as it’s easy to adapt to and can produce great results (10). It’s also the most researched type of IF.
TRE is an umbrella term for any type of intermittent fasting that involves restricting your eating to specific times, usually within a 12-hour window or shorter. This can include the 16/8 method or other cycles such as 14/10, 18/6, etc.
The main idea behind TRE is to sync your eating patterns with the natural circadian rhythm of your body, which can help improve overall health and well-being (12).
Read more: Green Tea Intermittent Fasting: Benefits and Side Effects
As the name suggests, ADF involves alternating between days of fasting and eating. On fasting days, you consume very few calories (around 25% of your normal intake), while on eating days, you eat normally.
ADF is a more aggressive form of intermittent fasting and while it may produce significant weight loss results (3), it can be challenging to stick to for extended periods.
The 5:2 diet involves eating normally for five days and drastically reducing your calorie intake to around 500-600 calories on two non-consecutive fasting days (1). This is similar to ADF, but it has a less intense fasting schedule – you’ll still get some calories on fasting dçays.
This type of intermittent fasting involves consuming all your calories within a four-hour eating window, usually in the evening. During the day, you can eat small snacks or light meals, but the main meal is reserved for dinner.
The Eat-Stop-Eat method involves a 24-hour fast once or twice a week (9). This means consuming no calories at all for an entire day, from dinner one day until dinner the next.
BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
OMAD involves eating just one meal a day, typically within a one-hour window. This is seen as an extreme form of intermittent fasting and should not be attempted without prior experience with other types of IF.
The Snake Diet is a type of fasting that involves extended fasts (24-48 hours or more) with short eating periods in between. It also emphasizes drinking “snake juice”, which is a mix of water, sea salt, and potassium chloride.
This type of fasting is popular among athletes and involves fasting for extended periods (e.g. 24 hours or more) before a big event or competition.
The idea is that by training the body to function without constant food intake, it becomes more efficient at using stored energy and can perform better during intense physical activity.
Any IF method can be effective for weight loss and overall health, as long as it is followed consistently and paired with a healthy diet and lifestyle. It’s important to choose an IF schedule that works for your individual needs, preferences, and daily routine.
You may also want to consult a healthcare professional before you start any new fasting regimen, particularly if you have underlying health conditions or are taking certain medications.
That being said, some benefits of IF may be unlocked by longer fasts. For example:
Ultimately, the most effective method of intermittent fasting is one you can stick to and that fits into your lifestyle.
Intermittent fasting may be good for your body as it can have positive effects on metabolism, heart health, cell health, and aging. For example:
Read more: Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?
The most commonly reported side effects of intermittent fasting include fatigue, irritability, headaches, and difficulty concentrating.
These symptoms generally occur during the initial adjustment period as the body becomes used to a new eating pattern and can be managed by remaining hydrated and getting sufficient rest.
In addition to these initial side effects, some individuals may experience more serious issues such as:
This can be a concern for those with diabetes or other blood sugar control issues and it may require careful monitoring by a healthcare provider and adjustments to medication.
IF can potentially trigger disordered eating behaviors in those with a history of restrictive or binge eating disorders (5). It’s important to approach IF in a mindful and balanced way, avoiding extremes and listening to your body’s needs. Those who have a history of eating disorders should avoid diets or restrictive eating patterns.
Depending on the type of IF you follow, it may be challenging to consume all the necessary nutrients within a limited eating window. This is why it’s important to focus on nutrient-dense foods and take supplements as required.
Some people, particularly women, may experience hormonal imbalances such as changes in menstrual cycles or fertility issues when they practice IF. It’s always best to consult a healthcare professional who will advise on the most appropriate intermittent fasting schedule for you.
The difference between 14/10 and 16/8 fasting is the length of the fasting period. In a 14/10 schedule, you fast for 14 hours and have an eating window of 10 hours. In a 16/8 schedule, you fast for 16 hours and have an eating window of eight hours.
Both schedules fall under the category of time-restricted feeding and have similar benefits, but a longer fasting period may lead to more significant results.
It may be better to fast for 16 hours than 12 hours, as longer fasting periods can lead to more significant health benefits, such as improved insulin sensitivity and weight loss. However, it’s important to choose a fasting schedule that works for your individual needs and lifestyle.
If you find 16 hours too challenging, starting with a shorter fast (e.g. 12 hours) may be more sustainable in the long term.
Black, unsweetened coffee will not break your fast. This beverage is acceptable during fasting periods as it doesn’t significantly impact blood sugar or insulin levels.
However, adding milk, cream, sugar, or any other caloric additive to your coffee will technically break a fast and disrupt the benefits of IF.
Yes, the hours you spend asleep count toward your fasting period. This is why many people choose to incorporate sleep time into their fasting schedule, as it helps them achieve longer fasts without feeling too hungry or deprived.
It’s okay for most healthy adults to do intermittent fasting every day, as long as it is done sustainably and healthily. This means listening to your body’s needs, consulting a healthcare professional if necessary, and not becoming too restrictive or obsessive about your food choices.
It may also be beneficial to incorporate different variations of IF (e.g. alternate day fasting or 5:2 method) to break through weight loss plateaus or unlock different health benefits.
Intermittent fasting is a flexible and customizable approach to eating that can offer a variety of benefits when it is practiced safely. It’s important to consult a healthcare professional before you start any type of intermittent fasting, particularly if you have underlying health conditions or are taking medications.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.