Intermittent Fasting Basics: Is It Right for You?
You’ve probably heard of intermittent fasting (IF) — it’s one of the most talked-about nutrition trends right now. Some people swear by it for weight loss, mental clarity, and energy. But what exactly is it, and should you try it?
Let’s break it down.
What Is Intermittent Fasting?
Intermittent fasting isn’t about what you eat — it’s about when you eat.
It means cycling between periods of eating and fasting. Instead of snacking from morning to night, you keep your eating to a shorter “window” during the day.
Popular Fasting Methods
Here are a few common ways people do it:
16/8 Method: Fast for 16 hours, eat during an 8-hour window (ex: noon–8pm).
Note: I highly, highly, highly recommend this one to any beginners and those that struggle to lose weight. You are sleeping the majority of the non-eating window and it will easily keep you within a calorie deficit with 2 meals a day.
14/10 Method: A gentler version — 14-hour fast, 10-hour eating window.
Note: I would not recommend this to someone who is trying to lose weight, leaves too much of an eating window and leaves room for snacking and less time that your body is burning fat.
5:2 Method: Eat normally 5 days a week, then eat fewer calories (around 500–600) on 2 non-consecutive days.
Note: DO NOT do this one if you are trying to lose weight. It is not enough to give you the daily deficit you need and consistency/low-intensity you need to keep it up and stay motivated.
Alternate-Day Fasting: Fasting every other day (not beginner-friendly).
Note: If you have been struggling with weight loss and have trouble with consistency in your journey, this is a very intense fasting plan, and you will likely be losing muscle instead of fat and kill your metabolism and motivation. Make sure to keep protein levels HIGH if you do this deficit on eating days so that you keep your muscle!
Benefits of Intermittent Fasting
Research shows IF may help with:
Weight loss: By naturally reducing calorie intake and improving insulin sensitivity.
Fat burning: During fasting, your body taps into stored fat for energy.
Better focus & clarity: Some people feel more alert while fasting.
Heart health & longevity: Early studies suggest fasting may improve cholesterol, blood pressure, and cell repair processes.
Things to Keep in Mind
It’s not magic. Intermittent fasting works because it often creates a calorie deficit — which is the real driver of weight loss.
Hunger is normal at first. Your body adjusts after a couple of weeks.
Soreness is normal over the course of the first week. You are essentially “feeling the burn.” It goes away after a week or slightly more. Keep your protein levels up!
Not for everyone. If you’re pregnant, nursing, have a history of disordered eating, or medical conditions like diabetes, always talk to your doctor first.
Quality still matters. Fasting isn’t a free pass to eat anything during your eating window. You’ll see the best results with balanced meals (protein, healthy fats, whole carbs).
Don’t hurt yourself. Can you have water? Yes. Drinks without calories? Yes. Bone broth to feed the muscle without breaking the fast? Absolutely!
Getting Started
If you’re curious about trying intermittent fasting:
Start simple with a 12-hour fast (ex: 8pm to 8am).
Gradually increase to 14/10 or 16/8 if it feels good.
Stay hydrated — water, black coffee, and unsweetened tea are all fasting-friendly.
Pair fasting with exercise + nutrient-dense foods for the best results.
Bottom Line
Intermittent fasting can be a powerful tool — but it’s just that, a tool. Some people love it, others prefer regular meals. The best “diet” is always the one you can stick with long-term, that fuels your goals and fits your lifestyle.
If you try it, start slow, listen to your body, and remember: fasting works best when paired with balanced nutrition and daily movement.
Want to learn more about pairing intermittent fasting with a calorie deficit? Read my Calorie Deficit Basics post next.
