Intermittent Fasting

A long-term eating pattern that cycles between periods of eating and fasting.

Photo by Christopher Jolly

Photo by Mae Mu

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting.

Long before it became popular in modern health culture, fasting was a natural part of human life. In ancient hunter-gatherer societies, people often went hours or even days without food, depending on when they could find or catch their next meal. The human body adapted to these rhythms by developing the ability to function well in a fasted state, relying on stored energy and maintaining mental alertness even when food was scarce.

In more recent centuries, fasting has been studied and promoted for its therapeutic benefits. In the 19th and early 20th centuries, doctors sometimes recommended fasting to treat conditions like epilepsy, diabetes, and digestive disorders. Today’s concept of intermittent fasting draws from this blend of ancestral survival patterns, spiritual traditions, and medical inquiry. The renewed interest in fasting in modern times connects ancient wisdom with contemporary science, offering a holistic approach to health and wellness.

The primary goal of intermittent fasting is to give the body time to burn through stored energy, especially fat. When you fast, insulin levels drop, which encourages the body to use fat for fuel. This can lead to weight loss and improved metabolic health. Studies suggest that intermittent fasting may also reduce inflammation, support blood sugar balance, and enhance cellular repair through a process called autophagy, where the body clears out damaged cells.

Beyond physical benefits, many people report improved mental clarity, focus, and emotional well-being during intermittent fasting. Some also find it easier to manage cravings and maintain a healthy relationship with food, as the structure can reduce mindless snacking. While intermittent fasting isn't for everyone, it can be a simple and effective long-term lifestyle choice for overall health and weight maintenance when practiced mindfully.

Types of Intermittent Fasting

There are many types of intermittent fasting that one may undertake for a predetermined period of time or indefinitely. When not eating, it is suggested to water fast. While some water fast with plain water, others choose to include tea, lemon/lime water, or a pinch of salt for electrolyte balance. Below are some common methods.

Beginner/Intermediate Methods

16/8 Method

Water fast for 16 hours, eat during an 8-hour window. Eat from 12 PM to 8 PM, fast from 8 PM to 12 PM the next day.

24 Hour Fast

Water fast for 24 hours once or twice a week. Not eating from dinner one day until dinner the next.

Intermediate/Advanced Methods

18/6 Method

Water fast for 18 hours, eat during an 6-hour window. Eat from 2 PM to 8 PM, fast from 8 PM to 2 PM the next day.

Alternate Day Fasting

Eating every other day. Water fasting or restricting foods on the other days.

OMAD (One Meal A Day)

Eat only one large meal per day, water fasting the rest of the time.

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