Intermittent Fasting for Beginners: What You Need to Know

Intermittent fasting (IF) is a popular eating pattern that cycles between periods of eating and fasting. It doesn’t focus on what you eat, but when you eat. Here's a simple breakdown:

Popular Methods:

• 16:8 – Fast for 16 hours, eat during an 8-hour window (e.g., 12:00–8:00 PM)
• 5:2 – Eat normally 5 days/week, limit calories to 500–600 for 2 non-consecutive days
• Eat-Stop-Eat – 24-hour fast once or twice per week

Benefits:

• Weight loss and fat burning
• Improved insulin sensitivity
• Mental clarity and focus
• Cellular repair and longevity

Tips to Start:

• Begin with 12:12 and gradually move to 16:8
• Stay hydrated — water, black coffee, and tea are allowed during fasting
• Don’t overeat during your eating window
• Prioritize whole foods and avoid junk

Intermittent fasting isn’t for everyone — especially if pregnant, underweight, or dealing with specific health conditions. Always consult a doctor first.