How To Do Intermittent Fasting The Right Way? Guide 101

How To Do Intermittent Fasting The Right Way? Guide 101

It’s a no-brainer that intermittent fasting is a worldwide trend among health-conscious individuals! There’s a good reason why… Few researches have shown that it promotes weight loss and heart health. But, hold on! Before you jump into this, you must know that there are different ways to do intermittent fasting. 

If not done the right way, you might face diarrhea after fasting or during intermittent fasting. So, it’s crucial to know intermittent fasting inside out. Keep scrolling for full info…

What is Intermittent Fasting?

For starters, it is an eating pattern. Intermittent Fasting is a cycle where you switch back and forth from the eating window to the fasting window. Most people mistake it for some sort of diet. But in reality, it’s all about when you eat. Yes, it’s that simple!

The three most popular intermittent fasting approaches are:

Time-Restricted Fasting

Time-restricted is probably the most common type. To follow this, eat all your meals in an 8-hour window. The remaining 16 hours of the day is when you will eat nothing, aka fasting. For example, skip breakfast, have your lunch at noon, and finish dinner before 8.

5:2 Fasting

Okay, this is pretty straightforward! You eat for 5 days and skip food for 2 days. For example, fast on Thursday and Sunday- or feel free to customize the way you want.

Alternate-Day Fasting

Have your breakfast, lunch and dinner for one day. Then, you can either skip all meals or have one small meal below 500 calories the next day. Studies have shown that alternate-day fasting can be more effective than a low-calorie diet!

Which One To Follow?

For the most part, almost all methods will give you the same results (more or less). What you should be considering instead is the convenience factor! Most people find the 16/8 method easy to manage. Considering the fast-paced lifestyle of 2024, we recommend the same. However, you must consult a doctor for a piece of more professional advice.

Perks of Intermittent Fasting

First things first, Intermittent fasting is an obesity-killer! That’s not all.

It can fight other diseases like diabetes and sleep apnea. Besides, if you can maintain an active lifestyle along with intermittent fasting- it will improve your heart health too. Other health benefits include:

Brain Health

Intermittent fasting can boost the brain hormone BDNF, leading to the growth of fresh nerve cells.


Studies show that intermittent fasting reduces inflammation. Also, it can improve conditions related to diseases like Alzheimer’s, Arthritis and Asthma.


An experiment done on rats showed that intermittent fasting increased their lifespan by 35%. There’s no evidence of anti-ageing on humans yet, but scientists believe it is highly likely.

Disadvantages of Intermittent Fasting

In case you’re wondering, yes there are a few side effects of intermittent fasting. But the good news is they are temporary and nothing serious. It goes away in 2-3 weeks. Here are the temporary disadvantages of Intermittent fasting (limited only to beginners):

  • Hunger
  • Headache
  • Insomnia
  • Nausea
  • Fatigue

Who should not consider Intermittent fasting?

As you can see, intermittent fasting has a bunch of health benefits, including weight loss and increased metabolic rate. However, it is not for everyone. If you have struggled with disorders like anorexia or bulimia, intermittent fasting might not provide you with any positive results. 

Further, Intermittent fasting is a strict no for pregnant and breastfeeding women. Also, teenagers must also steer clear of strict fasting because their bodies need extra nutrients for growth. 

On the other hand, people with issues like diabetes ought to consult a doctor before jumping into this eating pattern. It’s important to prioritize your health and get customized recommendations from an expert instead of blindly following the trend. 

Lastly, make sure any changes you make in your eating habits are sustainable for the long run! You should enjoy the process, rather than punishing yourself by starving.

Final Verdict

Leaving behind a few exceptions we discussed just now, Intermittent fasting is perfect for most individuals. So, be prepared to bless yourself with a ton of health benefits. There’s one small thing that you might have to keep an eye on though- look for signs of diarrhea. But you need not worry much as that’s a pretty rare scenario. 

End Note

As you can see, intermittent fasting is all about finding a meal cycle that fits your daily life schedule. There’s no one-size-fits-all rule here, so start slow, and let your body adjust. Pay attention to what you’re eating instead of watching the clock every time. And lastly, be patient and let the magic happen. 

If needed, do not hesitate to ask for advice from health professionals. With the right attitude, intermittent fasting can be a long-lasting and good habit for your well-being, period!



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