Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and fasting. Unlike traditional diets that primarily focus on what you eat, intermittent fasting focuses on when you eat.
One of the most common approaches is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window.
What Is Intermittent Fasting?
Intermittent fasting involves creating a regular schedule that includes periods without food. Depending on the approach, the fasting period may take place overnight or extend into part of the day.
For many people, the 16/8 method can be incorporated into a daily routine by choosing an 8-hour eating window that fits their schedule.
What to Eat During Your Eating Window
When practicing intermittent fasting, the quality of your meals still matters. Focus on balanced, nutrient-rich foods such as:
- Vegetables and fruits
- Whole grains
- Beans and legumes
- Lean sources of protein
- Healthy fats
- Plenty of water and other appropriate beverages
A shorter eating window does not mean that nutritious food choices should be overlooked.
Before You Start
Before beginning intermittent fasting, consider how the eating schedule fits with your lifestyle, work, family meals, and activity level. It may take time for your body to adjust to a new eating pattern.
Start with a realistic approach and pay attention to how you feel throughout the day.
Listen to Your Body
Everyone responds differently to changes in eating patterns. If fasting causes significant discomfort, weakness, dizziness, or other concerning symptoms, stop and speak with a qualified healthcare professional.
Intermittent fasting may not be appropriate for everyone, particularly people with certain health conditions or specific nutritional needs.
Talk With a Healthcare Professional
If you take medication, have a medical condition, are pregnant or breastfeeding, or have concerns about changing your eating pattern, speak with a qualified healthcare professional before starting intermittent fasting.
A healthcare professional can help you determine whether this approach is appropriate for your individual circumstances.
Intermittent fasting is an eating pattern and should not be considered a substitute for professional medical advice.