Intermittent Fasting Diet
Not about what you eat, but when. Cycling between periods of eating and fasting.
What Is It?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't prescribe specific foods but rather when you should eat them. The most popular methods include the 16:8 method (eating within an 8-hour window) and the 5:2 method (eating normally 5 days, restricting calories 2 days).
How It Works
During fasting periods, insulin levels drop significantly, facilitating fat burning. Human growth hormone levels increase, aiding muscle preservation and fat loss. Cellular repair processes like autophagy are activated — cells clean out damaged components. These metabolic shifts drive many of IF's health benefits.
Benefits
- Simplified meal planning
- Improved insulin sensitivity
- Enhanced cellular repair (autophagy)
- May support brain health
- Potential longevity benefits
- Can be combined with any dietary approach
✅ Foods to Eat
- •No specific food restrictions
- •During eating windows, whole foods are recommended
- •Lean proteins
- •Vegetables and fruits
- •Whole grains
- •Healthy fats
- •Water, tea, and black coffee during fasting
🚫 Foods to Avoid
- •Calorie-containing drinks during fasting periods
- •Highly processed foods (though technically allowed)
- •Excessive sugar
- •Breaking fast with heavy, greasy foods
Sample Day
🔬 Scientific Evidence
Substantial research supports IF for weight management and metabolic health. A 2023 NEJM review found IF comparable to caloric restriction for weight loss. Benefits for insulin sensitivity are well-established. Longevity research is promising but mostly from animal studies. Not recommended for people with eating disorders, pregnant women, or those on certain medications.