Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting, and there are several popular methods to practice it safely and effectively:

Common Methods of Intermittent Fasting

• 16/8 Method (Leangains protocol): Fast for 16 hours each day and eat during an 8-hour window. For example, you might eat between 12 p.m. and 8 p.m., skipping breakfast, or adjust the window to fit your schedule. This is one of the easiest and most popular methods to start with

• 5:2 Diet: Eat normally for five days a week and restrict calories to about 500–600 on two nonconsecutive days. On fasting days, focus on high-fiber and high-protein foods to stay full

• Eat-Stop-Eat: Fast for a full 24 hours once or twice a week. This is a more advanced approach and should be tried only if you are comfortable with fasting

• Alternate-Day Fasting: Alternate between days of normal eating and days of fasting or very low calorie intake (about 500 calories). Some variations allow zero calories on fasting days

• Time-Restricted Eating: Limit your daily eating to a shorter window, often between 6 to 8 hours, and fast for the remaining hours. This can be adjusted to suit your lifestyle, such as eating earlier or later in the day

How to Get Started

• Start gradually, for example with a 12-hour fast (e.g., stop eating at 7 p.m. and eat again at 7 a.m.), then increase the fasting window as you get comfortable

• Stay hydrated during fasting periods with water, tea, or black coffee-no calories or sweeteners

• Focus on a healthy diet during eating periods, such as the Mediterranean diet rich in lean proteins, vegetables, fruits, whole grains, and healthy fats

• Plan your fasting window so that it ends a few hours before bedtime to avoid late-night snacking

• Choose the fasting schedule that fits your lifestyle and preferences, and consider consulting a healthcare provider before starting, especially if you have medical conditions

What Happens During Fasting

During fasting, your body exhausts stored sugar and begins burning fat for energy, a process called metabolic switching. This can promote weight loss and cellular repair

. In summary, to do intermittent fasting, select a fasting method that suits you (like 16/8 or 5:2), start gradually by extending the time between meals, stay hydrated, eat nutritious foods during eating windows, and adjust based on how your body responds