What is Intermittent Fasting?
A beginner-friendly introduction to IF and how it works.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets that focus on what you eat, IF focuses on when you eat.
The most popular approach is the 16/8 method — you fast for 16 hours and eat within an 8-hour window each day. For example, eating between 12pm and 8pm, then fasting from 8pm until noon the next day.
Why does it work?
When you fast, your body exhausts its sugar stores and starts burning fat. Insulin levels drop significantly, making fat burning easier. Human growth hormone increases, which aids muscle gain and fat loss. Your cells also trigger repair processes, removing waste material.
Is it safe?
For most healthy adults, intermittent fasting is safe. However, it's not recommended for pregnant or breastfeeding women, people with a history of eating disorders, or those with certain medical conditions. Always consult your doctor before starting.
Getting started
Start with a 12-hour fasting window — simply stop eating after dinner and don't eat until breakfast. Gradually extend the window to 14, then 16 hours as your body adapts. Most people find it easiest to skip breakfast and eat their first meal at noon.