Your Guide To Intermittent Fasting

Intermittent fasting has surged in popularity over recent years, and it’s not so much of a diet as it is an eating pattern. There are a few methods out there, so let us give you an in-depth explanation.

Intermittent fasting is an eating pattern that switches between periods of fasting an eating. If we go way back to ancient times, hunter-gatherers didn’t have the luxury of choosing what to eat, let alone when to eat, so we humans evolved to be able to function without food for extended periods of time. So, if you think about it, fasting is more natural than eating three meals per day!

There are several ways to practice this pattern of eating, but here are the three most popular methods!

The 5:2 Diet

Also known as the Fast Diet, the 5:2 diet involves regular eating for five days and restricting calories for two non-consecutive days per week.

• Fasting: Choose two days that are non-consecutive and suit your schedule. For example, restrict on a Monday and then a Thursday, with regular eating in between. These fasting days require you to restrict your calorie intake significantly, typically 500-600 calories consumed in two small meals spaced throughout the day.

• Normal Eating Days: For the other five days of the week, eat normally without restriction, but stick to a healthy, balanced diet! These days aren’t an excuse to overeat otherwise you won’t see results. It just means consuming your recommended calorie intake, that will differ from person to person.

The 5:2 diet doesn’t provide foods to eat or avoid, it solely focuses on when to eat and when to fast, but you should be focusing on nutrient-dense foods anyway! 

Eat-Stop-Eat

The Eat-Stop-Eat diet involves periodic 24-hour fasts. It recommends fasting for a full 24 hours once or twice a week. This means no food at all and no beverages containing calories. The rest of the week you eat as normal.

• Fasting Periods: Choose whether you want to do one or two days a week, and make sure they’re non-consecutive like the 5:2. Abstain from any food or drinks aside from water, black coffee and herbal teas. 

• Normal Eating Days: Outside of the fasting day(s), you are to eat as usual without caloric restrictions. Eat your regular healthy, balanced diet to keep your progress on track.

• Frequency: This all depends on your goal and what you think your body can handle! Taking into account your lifestyle and hunger tolerance. You should never fast for more than two days a week though. 

There are no recommendations on what to eat, just when!

The 16/8 Method 

The 16/8 method involves restricting your daily eating window to a specific period of time and fasting for the remaining hours of the day. 

• Eating Window: Designate an 8-hour period during the day where you consume all of your calories, this is referred to as your ‘eating window’. For example, if you choose to eat your first meal at 12pm, your last meal, including any beverage containing calories, is to be finished by 8pm. 

• Fasting Period: Outside of your eating window, you are not to consume any calories. This is 16 hours of the day. You’re allowed water, black coffee and herbal teas.

Like the 5:2 and Eat-Stop-That method, the 16/8 doesn’t dictate what foods to eat, just when. 

Aside from ensuring you’ll stay in a decent caloric deficit throughout the week, granted you don’t overcompensate on the regular eating days, fasting forces our body to tap into our fat stores for energy. Essentially, our bodies begin to burn fat when deprived of food! 

Beyond weight loss, intermittent fasting has been shown to reduce insulin resistance which leads to a reduction in blood sugar levels, reducing your risk of developing Type 2 diabetes. Studies also suggest it protects the brain, promoting cognitive function!

Intermittent fasting is popular because it’s been proven to work! As long as you don’t overeat or consume more calories on your regular eating days, you should notice results. We recommend consulting with your healthcare provider before commencing any type of fast. 

Keep in mind, since our bodies are used to eating structured meals and snacks throughout the day, you may feel a bit low or weak in the beginning. This can happen with any new diet though! As your body adapts to its new way of eating, you’ll go back to normal.