Intermittent Fasting: A Detailed Guide

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that focus on what to eat, intermittent fasting focuses on when to eat. It is widely recognized for its potential health benefits, including weight management, improved metabolism, and cellular repair. It’s not for everyone and that’s ok! Please consult your DR or medical professional before trying IF. I personally, IF and it works for ME but every BODY & mind operates differently and requires different care & considerations! 

1. How Intermittent Fasting Works

During fasting periods, the body shifts from burning glucose (sugar) for energy to burning stored fat. This process helps regulate blood sugar, improve insulin sensitivity, and promote autophagy (cellular repair).

2. Popular Intermittent Fasting Methods

Here are the most common fasting schedules:

a) 16/8 Method (Leangains Protocol) – Most Popular

• How it Works: Fast for 16 hours, eat within an 8-hour window.

• Example Schedule:

• Stop eating at 8 PM.

• Fast overnight and skip breakfast.

• Eat between 12 PM and 8 PM.

b) 14/10 Method (Beginner-Friendly)

• How it Works: Fast for 14 hours, eat within a 10-hour window.

• Example Schedule:

• Eat from 10 AM to 8 PM.

c) 5:2 Method

• How it Works: Eat normally for 5 days, restrict calories (500–600 kcal) for 2 non-consecutive days.

• Example Schedule:

• Normal eating Monday, Wednesday, Friday, Saturday, and Sunday.

• Consume 500–600 calories on Tuesday and Thursday.

d) 24-Hour Fast (Eat-Stop-Eat)

• How it Works: Fast for a full 24 hours once or twice a week.

• Example Schedule:

• Eat dinner at 7 PM, then don’t eat again until 7 PM the next day.

e) Alternate-Day Fasting

• How it Works: Fast every other day, consuming either no food or very few calories (500 kcal max).

f) OMAD (One Meal a Day)

• How it Works: Eat all daily calories in one meal, fasting for 23 hours.

• Who It’s For: Advanced practitioners looking for extreme simplicity or weight loss.

3. Benefits of Intermittent Fasting

a) Weight Loss & Fat Burning

• Reduces calorie intake by limiting the eating window.

• Increases fat oxidation and metabolic rate.

• Enhances hormone function, including insulin sensitivity and growth hormone levels, promoting fat loss.

b) Cellular Repair & Longevity (Autophagy Process)

• Triggers autophagy, where the body removes damaged cells and generates new ones, reducing disease risk.

c) Improves Insulin Sensitivity (Diabetes Prevention & Blood Sugar Control)

• Lowers blood sugar and insulin levels, reducing the risk of type 2 diabetes.

d) Brain Health & Cognitive Function

• Increases brain-derived neurotrophic factor (BDNF), which supports brain function and mental clarity.

• Reduces risk of neurodegenerative diseases like Alzheimer’s.

e) Reduces Inflammation & Supports Heart Health

• Lowers markers of inflammation.

• Improves cholesterol levels, blood pressure, and overall heart health.

f) Boosts Growth Hormone & Muscle Maintenance

• Increases human growth hormone (HGH), aiding fat loss, muscle retention, and repair.

4. What to Eat During Intermittent Fasting

a) Best Foods to Break Your Fast (Gentle on Digestion & Nutrient-Dense)

• Bone broth

• Lean proteins (chicken, fish, eggs)

• Healthy fats (avocados, nuts, seeds)

• Non-starchy vegetables (spinach, kale, cucumbers)

• Fermented foods (yogurt, kimchi, sauerkraut)

b) Foods to Avoid (Prevent Energy Crashes & Blood Sugar Spikes)

• Processed foods and refined sugar

• Sugary drinks and sodas

• Excessive caffeine on an empty stomach

c) Hydration is Key

• Water (drink plenty during fasting)

• Herbal teas (peppermint, ginger, chamomile)

• Black coffee (can enhance fat burning)

5. Common Challenges & How to Overcome Them

a) Hunger Pangs

• Drink water, herbal tea, or black coffee.

• Increase fiber and protein intake during eating windows.

b) Fatigue & Low Energy (Common in First Few Days)

• Gradually ease into fasting to allow the body to adjust.

• Ensure adequate electrolytes (sodium, potassium

My personal philosophy I call the Victoria’s Secret Model diet, similar to 80:20 rule or 2:5 fasting is IF 5 days on, I try not to nibble and nosh before 4pm and then for dinner I can eat whatever I like including desert but I do try to stay away from processed food and seed oils. When I’m fasting I avoid alcohol as well. Then my weekends are my “cheat days” where I can eat whenever my body calls and I can enjoy a cocktail or a glass of wine! Works great for me because my body never gets over a 3-5 pound threshold, so if I gain a few pounds on weekend or holiday, I can easily recalibrate Monday and I know I have the tools (IF) to get it back off with discipline, IF and exercise!