What Does Intermittent Fasting Mean?

If you’ve been scrolling through wellness tips or chatting with friends about the latest diet trends, you've probably heard of intermittent fasting. But with all the buzz around it, you might still be wondering: What even is intermittent fasting? Is it just skipping meals, or is there more to it? Let’s dive into the basics of intermittent fasting, break down what it is, how it works, and whether it might be a fit for your lifestyle.

Intermittent Fasting 101: The Basics

Intermittent fasting (often called IF) isn’t a diet in the traditional sense. It’s not about cutting out food groups or counting calories; instead, it’s all about when you eat. At its core, intermittent fasting is a pattern of cycling between periods of eating and fasting. So, rather than changing what’s on your plate, you’re changing when you eat.

The beauty of intermittent fasting lies in its flexibility. Some people fast for a portion of the day, while others alternate days of eating more and less. There are a few popular schedules, and you can pick the one that suits your lifestyle best!

Types of Intermittent Fasting

Intermittent fasting has a few variations, each with its own twist on the fasting and eating cycle. Here’s a look at some popular approaches:

1. 16/8 Method: This is one of the most common methods, where you fast for 16 hours and eat within an 8-hour window. For example, if you finish dinner by 8 p.m., you wouldn’t eat again until noon the next day. It’s popular because it’s easy to follow, and many people naturally find themselves fasting for a similar period overnight anyway.

2. 5:2 Diet: With this method, you eat normally for five days of the week and restrict your calorie intake (to around 500-600 calories) on the other two days. This approach can be helpful if daily fasting doesn’t suit your schedule, as you’re only modifying your intake a couple of days per week.

3. Eat-Stop-Eat: This approach involves a 24-hour fast once or twice a week. So, if you finish dinner at 7 p.m. on one day, you wouldn’t eat until 7 p.m. the next day. While it’s a bit more challenging, some people find they benefit from an occasional “reset.”

4. Alternate-Day Fasting: This involves fasting every other day. Some variations allow small meals (around 500 calories) on fasting days, while others involve complete fasting.

Each method has its own pros and cons, so if you’re interested in trying intermittent fasting, experiment to see what fits best with your routine.

How Does Intermittent Fasting Work?

Intermittent fasting isn’t just about skipping meals—it actually affects how your body functions. Here’s a quick rundown on the science behind it:

- Lower Insulin Levels: When you fast, your body’s insulin levels drop, which makes it easier for your body to access and burn stored fat. Lower insulin levels are often linked with better weight management.

- Increased Fat Burning: Fasting can help boost metabolic processes that promote fat burning. When your body has a chance to reset and rely on stored energy, it’s more likely to burn fat rather than rely solely on the food you just ate.

- Improved Cellular Health: Fasting triggers a process called autophagy, where your cells essentially “clean up” damaged parts, which can support overall cellular health. Think of it as giving your body’s cells a little tune-up!

- Boost in Brain Health: Some studies suggest that fasting can increase the production of brain-derived neurotrophic factor (BDNF), which supports brain health and may improve memory and mood.

What Are the Potential Benefits of Intermittent Fasting?

Intermittent fasting has been linked to a range of health benefits, and people who try it often report changes that go beyond the numbers on the scale. Here are some perks you might experience:

- Weight Management: Because intermittent fasting can encourage your body to burn stored fat, many people find it helpful for weight loss or weight maintenance.

- Better Focus and Mental Clarity: With stable blood sugar levels, some people report fewer energy crashes and better focus. A lot of people find that fasting gives them a surprising boost in mental clarity!

- Simplified Eating Routine: When you’re only eating during a specific window, you might find it easier to plan meals and make healthier choices, reducing the stress of constant meal planning.

Is Intermittent Fasting Right for You?

Intermittent fasting can be a great tool for some, but it’s not for everyone. If you’re new to it, start slow and listen to your body. Feeling light-headed, excessively hungry, or fatigued are signs that fasting might not be the best approach for you.

Also, if you have a medical condition or specific dietary needs, it’s always a good idea to consult with a healthcare professional before diving in. For example, if you’re pregnant, managing diabetes, or have a history of eating disorders, intermittent fasting might not be suitable. We have a more detailed blog on this here.

Tips for Getting Started

If you’re curious about intermittent fasting, here are a few tips to ease into it:

- Start Gradually: Try pushing breakfast back an hour or two, or finish dinner a bit earlier. Gradually extend your fasting window to give your body time to adjust.

- Stay Hydrated: Water, herbal teas, and black coffee are all fasting-friendly and can help curb hunger.

- Eat Balanced Meals: When you do eat, make sure your meals are balanced with protein, healthy fats, and fibre. This can help keep you full and energised during the fasting period.

- Listen to Your Body: Fasting shouldn’t feel like a punishment. If you’re struggling, it might be worth trying a different fasting schedule or exploring other wellness routines.

The Takeaway

Intermittent fasting is a flexible, science-backed approach to wellness that has captured a lot of interest for its potential health benefits. While it might seem trendy, it’s also highly customisable and can fit into various lifestyles. Whether you're looking for weight management, improved focus, or just a simpler eating routine, intermittent fasting offers a fresh way to think about how and when you eat.

So, if you’re wondering, “What even is intermittent fasting?” – now you know! And if it sounds like something that might work for you, why not give it a try?

We are going to be launching our own 28-day guide, which includes a gradual introduction into fasting alongside a diet plan to make the most of your eating windows! Sign-up below to be the first to hear when this is ready to be purchased!