Intermittent Fasting (IF)

Intermittent Fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It does not focus on what you eat but rather when you eat. IF is practiced for health benefits, weight management, and metabolic improvements.


Explanation of Intermittent Fasting & How It Works

Intermittent fasting involves scheduled periods of not eating, allowing the body to shift from using glucose (sugar) to burning stored fat for energy.

Key Mechanisms Behind IF:

  1. Lower Insulin Levels = Fat Burning
    • When you fast, insulin levels drop, allowing the body to use stored fat for energy instead of glucose.
    • This helps with weight loss and metabolic health.
  2. Cellular Repair & Autophagy
    • During fasting, the body removes damaged cells and toxins through autophagy (a natural detox process).
    • This helps with anti-aging, disease prevention, and brain health.
  3. Increases Human Growth Hormone (HGH)
    • Fasting boosts HGH levels, which helps burn fat, preserve muscle, and promote cellular regeneration.
  4. Improves Brain Function & Mental Clarity

Types of Intermittent Fasting

Fasting MethodFasting WindowEating WindowBest For
16:8 Method16 hours8 hoursWeight loss, beginners
18:6 Method18 hours6 hoursDeeper fat burning
20:4 (Warrior Diet)20 hours4 hoursAdvanced IF, fat loss
OMAD (One Meal a Day)23 hours1 hourExtreme fasting, rapid weight loss
5:2 Method2 days of 500-600 calories5 normal eating daysFlexible, metabolic health
Alternate-Day FastingFull fasting every other dayNormal eating daysWeight loss, insulin control

Health Benefits of Intermittent Fasting

Weight Loss & Fat Burning – Low insulin levels promote fat breakdown.
Boosts Metabolism – Increases HGH and norepinephrine, helping burn calories.
Improves Insulin Sensitivity – Helps prevent and manage type 2 diabetes.
Enhances Brain Health – Stimulates BDNF, reducing neurodegenerative risks.
Reduces Inflammation – Lowers markers of chronic disease and aging.
Supports Gut Health – Allows the digestive system to rest and repair.
Increases Longevity – Activates cellular repair and autophagy, slowing aging.


Who Should Be Cautious with IF?

🚨 IF is NOT recommended for:

  • Pregnant & breastfeeding women 👶
  • People with eating disorders (history of anorexia or bulimia)
  • Those with diabetes or low blood sugar issues (consult a doctor)
  • Underweight individuals (can cause excessive weight loss)

How to Start Intermittent Fasting Safely

Start with 12:12 or 14:10 before moving to 16:8
Stay hydrated – Drink water, herbal tea, black coffee
Eat nutrient-dense meals – Focus on protein, healthy fats, fiber
Exercise during fasting – Best for fat burning and muscle preservation
Listen to your body – Adjust fasting windows based on energy levels


Final Takeaway

  • Intermittent fasting is an eating pattern that cycles between eating and fasting windows.
  • It promotes fat burning, improves insulin sensitivity, enhances brain function, and supports longevity.
  • There are different fasting methods (16:8, OMAD, 5:2, etc.) to suit different goals.
  • Hydration, nutrient-dense meals, and gradual adaptation help maximize benefits.