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The most popular methods and recommended hours
There are several models of intermittent fasting, the most popular of which are:
- Method 16/8: 16 hours fasting, 8 hours food window (ex: you eat between 12:00 - 20:00).
- Method 18/6: 18 hours fasting, 6 hours food window.
- OMAD (One Meal A Day): One hearty meal a day, followed by 23 hours of fasting.
- Method 5:2: Five days you eat normally, and two days you drastically reduce caloric intake (about 500-600 calories).
General Benefits of Intermittent Fasting
Intermittent fasting can bring numerous health benefits, including:
- Losing weight and reducing body fat: the body uses fat deposits as fuel during periods of fasting.
- Improve metabolic health: can reduce insulin levels, improve insulin sensitivity and lower blood sugar.
- Increased mental energy and clarity: many practitioners report having more energy and feeling more focused during fasting.
- Autophagy (cell detoxification): cells “recycle” damaged proteins, which can contribute to overall health and longevity.
The difference between intermittent fasting and a traditional weight loss diet
- Flexibility: In intermittent fasting you do not have strict dietary restrictions (as you would have with traditional diets), but only intervals in which you do not eat.
- Ease of maintenance: It is often simpler to follow in the long term because it does not involve constantly counting calories or eliminating certain foods altogether.
- Multiple Objectives: In addition to weight loss, intermittent fasting also pursues metabolic and cognitive benefits.
Who should be wary
Although intermittent fasting is considered safe for most healthy adults, people with certain medical conditions (such as diabetes, heart disease, eating disorders) or pregnant or breastfeeding women should always talk to their family doctor before starting this practice.
If you have any doubts or questions about your specific health and the safety of intermittent fasting, we recommend always consult with your doctorbefore you start.
In the following article we will detail how to actually start intermittent fasting and what are the most common mistakes to avoid.
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No. Intermittent fasting is a method of organizing meals over time, not a classic restrictive diet.
The first effects appear in 1—2 weeks. Deep benefits come after 3—4 weeks of consistency.
No. People with medical conditions or pregnant women should consult their doctor before starting.
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