Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends.
People are using it to lose weight, improve their health and simplify their lifestyles.
Many studies show that it can have powerful effects on your body and brain and may even help you live longer.
This is the ultimate beginner’s guide to intermittent fasting.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.
As a result, humans evolved to be able to function without food for extended periods of time.
In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.
Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.
There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.
During the fasting periods, you eat either very little or nothing at all.
These are the most popular methods:
- The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
- The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.
Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.
Summary There are several different ways to do intermittent fasting. All of them split the day or week into eating and fasting periods.