What is Intermittent Fasting?
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods to eat, but when you should eat them. Common protocols include 16:8 (16 hours fasting, 8 hours eating) and OMAD (one meal a day).
Popular IF Protocols
16:8 - Most popular, easiest to maintain (e.g., skip breakfast, eat 12pm-8pm)
18:6 - Slightly more aggressive (e.g., eat 1pm-7pm)
20:4 - Warrior Diet (e.g., one large meal 6pm-10pm)
OMAD - One meal a day, maximum autophagy benefits
Benefits and Considerations
Benefits: Simplified meal planning, appetite control, potential autophagy benefits, may improve insulin sensitivity.
Considerations: Harder to hit protein targets in short windows, may affect performance if training fasted, not magic for fat loss (calories still matter), women may need longer eating windows.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Only if it helps you maintain a calorie deficit. IF is a tool, not magic.
Yes, if you hit protein (1.6-2g/kg) and calories. May need 2-3 meals in eating window.
Water, black coffee, tea, zero-calorie drinks. Anything with calories breaks the fast.
No, if overall protein and calories are adequate. Short-term fasting doesn't cause muscle loss.
Most women do well, but some experience hormonal issues with very long fasts. Start with 14:10 or 16:8.