Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours . (8, 12, 14). More research is needed to decide if time-restricted Intermittent fasting (IF), is exactly what it sounds like: splitting your 24-hour day into feeding and fasting windows. Many experts recommend starting with a 12-hour fast to 12-hour eating schedule and gradually working towards a 16:8 or 18:6 fast-to-eat split as you build up a tolerance to longer fasts, says the author of more than a dozen A pattern where you follow a fasting protocol like 16:8 or 14:12, but you don't do it every day. This method may be a better choice for women (you'll learn more about why later in the article). Some people choose to fast for a full 24 hours every other day with alternate day fasting, but again, I can’t recommend 24-hour fasting in most cases. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Avoid snacking or eating at nighttime, all the time. Adapted from a Harvard Health Blog post by Monique Tello, MD, MPH Nutrition is key to reaping the benefits of intermittent fasting. Your meal plan needs to suit your life and food preferences. Meal planning makes it more likely that you’ll make better food choices. Your meals need to be enjoyable as well as healthy. Good food choices make hunger and cravings more manageable. One day of fasting in mice leads to a 10% loss of body weight, whereas humans would need to fast for 14 days to achieve similar results. This makes a direct translation from mice to humans more weOZVS7. Intermittent fasting can be safe and effective for people with diabetes when medically monitored. Mattson advises people interested in intermittent fasting to ease into it. He recommends narrowing the time window of eating. For example, for one month fast for 10 hours, then next month increase to 12 hours. This all depends on your daily routine Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high-fiber, raw vegetables Intermittent fasting involves alternating between abstaining from consuming food or caloric beverages and eating during certain time periods. Intermittent fasting is most commonly linked to healthy weight management. However, research supports other benefits—promoting healthy energy, brain power and cellular health. And if you just feel *way* better eating breakfast most days, listen to your body. 3. Low Blood Sugar. If you’re having persistent nausea, headaches, or dizziness during IF, that’s a red flag While practicing intermittent fasting, your body moves through several phases of the fed-fast cycle, depending on the amount of time that you fast. The four phases include the fed state, early

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