Main Image Via Grand Via Health 

The diet that was popularised in 2013, intermittent fasting (IF), consists of restricting the time period in which you eat food. In other words, you go through alternating cycles of fasting and eating. 

Unlike most other diets, it’s about limiting when you eat rather than what you eat. Most commonly, people would only eat within an eight-hour window during this diet.

Various studies have shown that by adopting this eating pattern, you might experience benefits like weight loss, improved metabolic health, protection from disease and a longer life span.

Here are some tips and tricks to get you started:

1. Taking the first step

Firstly, do your research. IF can be problematic for people with low blood sugar, according to Fit Four Five nutritionist Stephanie Rofkahr. Before making any dietary modifications, consult your doctor first.

Next, decide which type of IF schedule you want to try.

According to Rofkahr, the most popular option is the 16/8 method. In this pattern, you fast for 16 hours, then eat within an eight-hour period.

2. How do I manage it?

While adjusting to your new eating schedule, you may suffer fatigue, irritation, and stress. 

Here are some tips: 
(a) Start with a modified schedule. 

“Start with a schedule that’s realistic for you and then add onto the intensity and duration,” says Dr. Amy Lee, head nutritionist for Nucific. “No need to dive straight in!” 

(b) Plan healthy, nutritious meals ahead of time. While you may be tempted to treat yourself to your favourite snacks and comfort foods as soon as your fasting period is finished, try to stick to a healthy diet with proteins, fruits, and vegetables.

(c) If you have trouble sleeping, IF might not be for you. 

According to IF expert Cynthia Thurlow, “If you can’t sleep through the night, do not attempt to use this strategy. Work on sleep first.”

3. What are the benefits?

A small 2019 study showed that people who ate only between 8 am and 2 pm had lower appetites and increased fat burning after practicing IF for four days. 

Another study in 2005 showed that alternate-day fasting resulted in body weight loss of about 2.5 percent after 22 days. 

IF can also protect you from heart disease, type 2 diabetes, cancer and Alzheimer’s disease.

There is no harm in trying out a new type of diet. As long as it is practiced safely and mindfully, the result and benefits always outweigh the struggle.

Main Info Via Healthline