You've probably done intermittent fasting (IF) before without realizing it. Skipped some meals that week before a vacation to fit into your swimsuit? Ditched breakfast because of a chaotic morning? Started eating dinner by 6pm because a full stomach kills your sleep? Check, check, and check.
Let's break down what IF actually is, what it does, and whether it's worth adding to your routine.
What is it and how does it work?
Intermittent fasting is cycling between regular eating and prolonged periods without food. When you fast, your body burns through calories from your last meal, then switches to burning fat for fuel. Fast long enough and you can trigger autophagy – your body's natural cleansing system that purges damaged cells, proteins, and inflammation-triggering toxins.
Your body needs 2-4 weeks to respond to IF, so don't expect instant results.
Types of IF:
Overnight fasting – Fast 12 hours between dinner and breakfast
Simplest method, perfect for beginners
16:8 – 16 hours fasting, 8-hour eating window
Gold standard for weight loss
Alternate day – Eat normally one day, fast the next
5:2 – Eat normally 5 days, severe calorie restriction (500-600 calories) for 2 days
Good weight loss results without extreme fasting
Spontaneous meal skipping – Skip meals when you're not hungry and see how your body responds
20:4 – 20 hours fasting, 4-hour eating window
OMAD (One Meal a Day) – All calories in one meal
Extreme method—do it a few times per week max, not daily
24-hour fast – No food for 24 hours
Once or twice per week maximum
36-hour fast – No food for 36 hours
Higher dehydration risk—hydrate often
Enters deeper ketosis
Benefits:
Weight loss
Improved metabolic health and cholesterol
Decreased insulin resistance
Better blood pressure and resting heart rate
Sharper thinking and memory
Side effects?
Expect hunger, cravings, headaches, moodiness, and low energy when you start. Your body is adjusting and these symptoms usually resolve once you adapt.
The bottom line:
There are many ways to fast intermittently, and real benefits compound if you stick with it. Choose a method based on your goals, experience level, and what you can realistically maintain.
Important: IF isn't for everyone (teens, pregnant women), and if you have medical conditions or take certain medications, check with your doctor first.
Summer's around the corner. Whether you want to feel better in that dress or just feel clearer and stronger, try one of the beginner methods and see what happens. You might just like how it feels.
Be inquisitive, be safe, and keep living the good life.
– Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.