If you’re hearing more and more about intermittent fasting and wondering what the buzz is all about, you’re not alone.
I had the same curiosity not long ago. Two months ago, I started intermittent fasting myself. Since then, I’ve lost 10 kilograms, I look great, and most importantly, I feel a lot more energetic.
But let me break down what intermittent fasting really is, how it works, and how you can find a version that suits your life.
Understanding Intermittent Fasting
Intermittent fasting (IF) is not a diet in the traditional sense. It’s more about when you eat rather than what you eat.
At its core, intermittent fasting involves cycling between periods of eating and fasting. Unlike calorie-restrictive diets, IF focuses on giving your body designated time windows to digest and recover, often leading to improved metabolism, better fat burning, and various health benefits.
In the first week or so of starting, I experienced hunger and occasional headaches. But that quickly changed after a while; I sometimes didn’t even notice I hadn’t eaten yet.
Popular Intermittent Fasting Methods
There’s no one-size-fits-all approach. The most common methods include:
- 16:8 – Fasting for 16 hours and eating within an 8-hour window.
- 12:12 – Eating for 12 hours and fasting for 12 hours.
- 5:2 – Eating normally for five days and limiting calories to around 500 on two non-consecutive days.
- Alternate Day Fasting (ADF) – Fasting every other day.
- OMAD (One Meal A Day) – Eating only once per day within a one-hour window.
- Extended fasts – Fasting for 24+ hours, generally done for metabolic resets.
I personally started with 16:8, eating from 12 PM to 6 PM, then fasting until noon the next day. I also experimented with 12:12, eating two eggs and black coffee in the morning and one big meal at 6 PM. Both helped me lose weight and manage my hunger.
Why Intermittent Fasting Works
The mechanism behind intermittent fasting is relatively straightforward. When you’re not eating, your insulin levels drop, which facilitates fat burning.
The longer your fasting window, the more your body shifts to burning stored fat instead of relying on quick energy from carbohydrates.
Combining intermittent fasting with a specific dietary approach can amplify the effects. I tried pairing it with the carnivore diet, eating only meat during my eating window.
In the first month alone of doing this, I lost 6 kg. My skin looked healthier, and the headaches that had plagued me early on were gone.
Managing Hunger and Staying Committed
Managing hunger is one of the first hurdles. But black coffee saved me. When I felt hungry, I would drink black coffee without any sugar.
This made my life a little easier. Alongside water and green tea, these are your go-to beverages during a fast.
Another benefit? As your body adapts, your hunger cues diminish. It becomes second nature. You stop obsessing over snacks and begin tuning into actual hunger.
How to Start Intermittent Fasting: A Beginner’s Guide
If you’re new to fasting, here’s a simple plan to follow:
- Start with 16:8—fast from 8 PM to 12 PM. This means skipping breakfast and not snacking at night.
- Drink plenty of water – Stay hydrated to support digestion and suppress hunger.
- Use coffee and tea – Black coffee or green tea (without sugar or milk) is fasting-friendly.
- Eat nutrient-dense meals – Focus on quality over quantity during your eating window. Clean, nutritious food fuels better results.
- Adjust based on your body – Once comfortable, experiment with 18:6, 20:4, or even OMAD to see what your body responds to best.
Autophagy, the body’s self-cleaning process, starts kicking in after 14 hours of fasting, making longer fasts beneficial if you’re aiming for cellular repair and anti-aging benefits.
Who Should Avoid Intermittent Fasting?
While intermittent fasting offers many benefits, it’s not for everyone. People with a history of eating disorders, those who are pregnant or breastfeeding, or anyone with blood sugar issues should consult a medical professional before beginning.
FAQ: What Is Intermittent Fasting?
How do I do intermittent fasting?
To start intermittent fasting, choose a fasting schedule like 16:8 (fast for 16 hours, eat during an 8-hour window).
A typical day might involve skipping breakfast, having your first meal at 12 PM, and finishing your last meal by 8 PM. During the fasting window, stick to water, black coffee, or green tea, no sugar or milk.
This is exactly how I began: with a 16:8 routine, eating from noon to 6 PM. I also tried 12:12 for variety, and both methods helped me lose weight effectively.
Is it better to fast for 12 or 16 hours?
Both have benefits, but 16-hour fasts are more effective for fat loss and triggering autophagy, a cellular clean-up process. A 12-hour fast is easier to start with and can still promote digestive health and mild weight loss.
Personally, I saw faster and more noticeable results with 16:8, especially when I combined it with a carnivore diet. That’s when I dropped 6 kg in just one month.
How much weight can you lose in a month with intermittent fasting?
Weight loss varies depending on your diet, activity level, and fasting consistency. Many people lose 2–4 kg in the first month.
In my case, I lost 6 kg in the first month and 10 kg overall in two months, simply by sticking to a routine and adjusting my food quality.
Does sleeping count as fasting?
Yes, absolutely. Sleeping is a crucial part of your fasting window. If you stop eating at 8 PM and sleep by 10 PM, that’s already several hours of fasting by the time you wake up.
This makes intermittent fasting easier than it sounds. Half the fasting window happens while you’re asleep.
Key Takeaways: What Is Intermittent Fasting?
Intermittent fasting changed the way I live. I look better, feel stronger, and have more control over my eating habits.
It wasn’t all smooth in the beginning; headaches and hunger were real. But with consistency, it turned into a lifestyle I truly enjoy.
Drinking black coffee during fasts, combining it with clean eating (like the carnivore diet), and finding what schedule works for me made all the difference.
This isn’t just a trend, it’s a tool. Whether you’re trying to lose weight, improve your focus, or optimize your metabolism, intermittent fasting has something to offer. Just remember, it’s not about perfection, but about consistency and listening to your body.