What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates periods of eating with periods of either not eating or taking in minimal calories. It emphasizes when you eat rather than what you eat.

Even though it has recently gained mainstream attention, intermittent fasting isn’t new. People have practiced periods of fasting throughout history, such as for spiritual, health, or survival reasons

The intent of intermittent fasting isn’t necessarily only to restrict calories, but also to allow your body to focus on maintenance and recovery, rather than digesting.

Many fasting patterns incorporate regular 12- to 16-hour periods of fasting into each day, while others include fasting for 24 or 48 hours once or twice per week.

When you fast, your body undergoes a number of metabolic changes. After some time, fasting causes your body to enter ketosis, a state in which fat is used for energy when carbohydrates are unavailable

Furthermore, fasting causes insulin levels to decrease. It also promotes autophagy, the process by which your body rids itself of unneeded, damaged, or harmful cells

There is evidence that intermittent fasting can be beneficial for weight loss, lowering blood sugar, improving heart health, reducing inflammation, and reducing your risk of chronic diseases.

Foods you can eat while fasting

Water. Plain or carbonated water contains no calories and will keep you hydrated during a fast.
Coffee and tea. These should mostly be consumed without added sugar, milk, or cream. However, some people find that adding small amounts of milk or fat can curb hunger.
Diluted apple cider vinegar. Some people find that drinking 1–2 teaspoons (5–10 ml) of apple cider vinegar mixed into water can help them stay hydrated and prevent cravings during a fast.
Healthy fats. Some people drink coffee containing MCT oil, ghee, coconut oil, or butter during their fast. Oil breaks a fast, but it won’t break ketosis and can tide you over between meals.
Bone broth. This rich source of nutrients can help replenish electrolytes lost during long periods of only drinking water.