How Do You Do Intermittent Fasting?

Intermittent fasting, a diet plan that emphasizes long periods without food, might not be right for everyone, like people with blood sugar disorders, a history of eating disorders, other medical conditions or women who are pregnant. Talk to your doctor before starting any intermittent fasting plan.

Intermittent fasting is a way of eating that alternates between periods of fasting and eating. It is based on the concept that humans were designed to eat for short periods of time followed by hours (and sometimes days) of fasting.

In intermittent fasting, there are generally no food or calorie restrictions, but there are restrictions on WHEN to eat. For example, eating may be restricted to an 8-hour window during the day, with 16 hours of fasting in between. 

Some popular methods of intermittent fasting include: 

• 16/8 daily regimen: of 8 hours of eating followed by 16 hours of fasting
• 5/2 method: eat only 500-600 calories for 2 non-consecutive days, and 5 days of normal eating per week
• “Eat-Stop-Eat” method: two 24-hour fasts per week on non-consecutive days

It can take the body two to four weeks to acclimate to intermittent fasting. 

It is generally not advised to go for longer periods longer than 24 hours without eating because it might be dangerous. 

In intermittent fasting, there are generally no food or caloric restrictions, only restrictions on when to eat. However, it is generally recommended to stick to healthy foods such as fruits, vegetables, and whole grains. 

During the fasting period, non-caloric beverages such as coffee, tea, and water are permitted.

Some studies have shown benefits of intermittent fasting to include: 

• Fat burning
• Weight loss/prevention of obesity
• Improved memory
• Improved blood pressure and resting heart rate
• Increased endurance

Intermittent fasting might not be right for everyone. Talk to your doctor before starting any intermittent fasting plan. 

Intermittent fasting is not recommended for:

• Pregnant or breastfeeding women
• Children and teens under age 18
• People with diabetes or blood sugar problems
• People who have a history of eating disorders such as anorexia or bulimia
• People who use medications that must be taken with food