What if when you eat matters as much as what you eat? That’s the core principle behind intermittent fasting (IF).
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat, but rather when you should eat them.
“Breakfast is the most important meal of the day” was invented by cereal companies.
Popular IF Methods
16:8 Method (Most Popular)
- Fast: 16 hours
- Eat: 8-hour window
- Example: Eat between 12 PM - 8 PM
18:6 Method
- Fast: 18 hours
- Eat: 6-hour window
- More aggressive fat burning
5:2 Method
- Eat normally 5 days per week
- Restrict to 500-600 calories on 2 non-consecutive days
OMAD (One Meal a Day)
- 23:1 fasting schedule
- Advanced practitioners only
The Science Behind Fasting
Insulin Sensitivity
During fasting, insulin levels drop significantly, making stored body fat more accessible for energy.
Autophagy
After 16-24 hours of fasting, your cells initiate autophagy—a cellular “cleanup” process that removes damaged components.
Human Growth Hormone
Fasting can increase HGH levels by up to 5x, supporting fat loss and muscle preservation.
Gene Expression
Fasting triggers beneficial changes in genes related to longevity and disease protection.
Benefits of Intermittent Fasting
- ⚖️ Weight loss: Reduced calorie intake + metabolic benefits
- 🧠 Mental clarity: Many report improved focus during fasts
- ❤️ Heart health: Improved cholesterol and blood pressure
- 🔬 Cellular repair: Autophagy activation
- 💪 Muscle preservation: Better than traditional calorie restriction
- ⏰ Simplicity: Fewer meals to plan and prepare
How to Start
Week 1: Delay Breakfast
- Push breakfast back by 1-2 hours
- Focus on hydration (water, black coffee, tea)
Week 2: Skip Breakfast
- Move to a 14:10 schedule
- First meal at 11 AM or noon
Week 3+: Full 16:8
- Eating window: 12 PM - 8 PM (adjust to your lifestyle)
- Be consistent with your schedule
What Breaks a Fast?
Won’t Break Your Fast
- ✅ Water (plain or sparkling)
- ✅ Black coffee
- ✅ Plain tea
- ✅ Apple cider vinegar (diluted)
Will Break Your Fast
- ❌ Any calories (even small amounts)
- ❌ Cream or sugar in coffee
- ❌ Diet sodas (controversial, but may trigger insulin)
- ❌ BCAAs or protein supplements
Common Mistakes
1. Overeating During Eating Window
IF isn’t a license to binge. Focus on nutritious, satisfying meals.
2. Not Drinking Enough Water
Hydration is crucial during fasting periods.
3. Starting Too Aggressive
Don’t jump straight to OMAD. Build up gradually.
4. Ignoring Sleep
Poor sleep undermines all the benefits of fasting.
Tips for Success
- Stay busy during fasting hours
- Black coffee is your friend
- Break your fast gently with protein and vegetables
- Be consistent with your schedule
- Listen to your body and adjust as needed
Intermittent fasting is flexible, free, and fits any lifestyle. Start with just skipping breakfast tomorrow. Your body knows how to fast—it’s been doing it every night while you sleep. 🍽️