Intermittent Diet

​What is Intermittent Fasting?

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• It focuses on when you eat rather than what you eat.

• Usually, start by setting the time when you begin fasting.

• This is followed by a period of eating.

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The idea is to exhaust the sugar levels within your body, forcing your system to use fat sources for energy. This energy source is more efficient and can last longer, a research called metabolic switching.

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Intermittent Fasting Plans

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The 16/8 Plan

 

The most common plan is the 16-hour fasting and 8-hour eating period. It is the easiest to do since you are sleeping half the time. Fasting time starts after you finish your last meal and then goes back to fasting. Here is a sample:

 

• 11 pm, your last meal ended, and fasting begins.

• 11 pm to 6 am fasting continues during your 8 hours of sleep time.

• 7 am to 2 pm fasting time during the day is 8 hours. Drink coffee, tea, or water during this time, and avoid sweeteners and milk.

• 2 pm meal preparation.

• 3 pm to 10 pm between this time is your lunch window. You can have one meal at 3 pm and another at 7 pm or have only one at 10 pm and have all three meals. The rule is not to consume junk foods or excessive amounts of calories. Remember, we are trying to lose weight, so eat healthily.

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Having three meals during your 8-hour window to eat is best, and this will prevent a deficiency in critical nutrients. If you choose to have either 1 to 2 meals per day, it is recommended to add multivitamins and mineral supplements to your diet to avoid deficiencies.

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The 5:2 Plan

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During this plan, you eat healthily and generally five days a week. For the other two days, you only eat 500 calories per day, and if you can get only one meal. This plan is often implemented while traveling since you don't want to eat an unknown food.

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Other Plans

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There are other plans and variations; extending the hours of fasting for longer than 16 hours in 24 hours is not necessarily a better choice and may be dangerous since it creates a deficiency in nutrients for too long. 

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How Long Does it Take to See any Result?

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Studies show that most people become accustomed to intermittent fasting between 15 to 30 days.

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Body Symptoms Associated with Intermittent Fasting Adjustment

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• Feeling hungry, your body's insulin resistance is used to eat at a particular time; pushing the clock for longer will eventually reduce this feeling; stay on target and drink water, tea, or coffee.

• Cranky, the body doesn't like drastic changes, in the beginning, so your body reacts to it; try to drink your allowed fluids.

• Anxiety.

• Headaches.

• Nausea.

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Benefits of the Intermittent Fasting Diet

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Studies show that intermittent fasting can do more than help you lose weight, including:

 

• Improve your heart health.

• Boost the brain's thinking and memory capacities.

• Increase physical performance.

• Help maintain muscle mass.

• Prevent overweight and obesity.

• Help manage diabetes insulin levels.

• Reduce injuries in muscles, tendons, ligaments, and internal tissue.

• Reduce inflammation.

• Help with high blood pressure.

• Protect against neurodegenerative disorders.

• Bowel disease.

• Cancer.

• It can help you live longer and healthier.

• High cholesterol.

• Arthritis.

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Supplements & Vitamins During an Intermittent Diet

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When following an intermittent fasting (IF) diet, it's important to ensure you're getting enough nutrients during your eating windows. Since IF can sometimes limit the hours you can consume food, taking certain supplements and vitamins can help fill any nutritional gaps.

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Here are some common supplements and vitamins people take while on an intermittent fasting regimen:

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• Multivitamins: Might reduce your eating window. A multivitamin can help ensure you get the essential vitamins and minerals needed for overall health.​

• Vitamin D: Many people are deficient in Vitamin D, and it’s especially important for immune function, bone health, and overall well-being.

• Magnesium: Supports muscle function, energy production, and may help improve sleep, which can sometimes be disrupted when following intermittent fasting. Magnesium glycinate is often recommended because it’s gentle on the stomach.

• Omega-3 Fatty Acids: From fish oil or plant-based sources like algae, are important for heart health, brain function, and reducing inflammation.​

• Probiotics: Fasting can sometimes disrupt digestion, and taking probiotics may support gut health and improve digestion.​

• B-Complex Vitamins (B12, Folate): Are crucial for energy production and can be helpful if you feel fatigued during fasting.​

• Electrolytes (Sodium, Potassium, Calcium): Electrolytes help maintain hydration and balance, especially when fasting. Without proper electrolyte levels, you may experience headaches, fatigue, or muscle cramps.​

• Collagen: Supports skin, joints, and overall connective tissue health. It may also support muscle mass if you are doing strength training.​

• Zinc: Supports immune function, wound healing, and overall cellular processes. Zinc deficiency can lead to fatigue and low immunity.​

• Vitamin C: Is essential for immune health, skin health, and reducing inflammation. It can also help with iron absorption if you’re on a plant-based diet.​

 

Things to Keep in Mind

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• Stay Hydrated: Fasting can sometimes lead to dehydration, so drink plenty of water during fasting periods.

• Caffeine: If you rely on caffeine during fasting (e.g., in coffee or tea), avoid adding sugar or cream, as it can break the fast.

• Food Quality: Focus on nutrient-dense foods during your eating windows to get the most out of your meals.

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When to see a Doctor

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Whether you are trying to lose weight or address a chronic condition, you should check with your doctor first. Intermittent fasting has different effects on a person's personality.

 

The following people should stay away from intermittent fasting:

 

• Pregnant or breastfeeding women.

• Children and teens under 18 years old.

• People with diabetes or insulin problems.

• Anyone with eating disorders.