Intermittent fasting, or IF, is a popular dietary approach that involves cycling between periods of eating and fasting. It has gained widespread attention in recent years for its potential health benefits, which include weight loss, improved insulin sensitivity, and reduced inflammation. There are several different methods of intermittent fasting, including the 16/8 method, in which you fast for 16 hours and then eat during an 8-hour window, and the 5:2 diet, in which you eat normally for 5 days and then restrict calorie intake to 500-600 calories on the other 2 non-consecutive days. I’ve been practicing IF for quite sometime now and will normally do a 16:8 fast from Monday to Saturdays. It’s quite simple for me, as I’ll just skip breakfast during the week, opting for a large cup of coffee (thank you, Nespresso Vertuo machine). On Saturdays I’ll normally workout in the morning and I prefer not to eat before doing it. I feel better doing weights and there are added benefits to fasted cardio too. I recently posted about fasting for a longer period of time (what is known as OMAD) on Instagram and got a few questions about it. So I decided to write this post on my experience with IF. One of the main benefits of IF is that it can help with weight loss. When we fast, our bodies are forced to use stored fat as energy, which can lead to weight loss. In addition, intermittent fasting has been shown to increase insulin sensitivity, which can also aid in weight loss. But it’s good to know that your body won’t easily change from burning glucose to burning fat straight away, unless you are keto adapted and it already knows how to do that. So the first thing I learnt and which has helped tremendously with fasting is that I need to reduce the amount of carbs I eat so my body learns to quickly switch to fat burning. I normally stay on a low-carb diet, but will go keto whenever I can, so it burns even more fat. Being keto-adapted enables my body to readily move from burning glucose to burning fat, greatly reduces my hunger and makes it much easier to fast for extended periods of time. Intermittent fasting may also have a number of other health benefits. Some research has suggested that it may help to reduce inflammation, which is associated with a number of chronic diseases, such as heart disease and diabetes. It may also improve brain function, as fasting has been shown to increase the production of a protein called brain-derived neurotrophic factor (BDNF), involved in the growth and development of new brain cells. Additionally, as you reach ketosis your brain starts running on ketones, which are more efficient than glucose. You will get a burst of energy and mental clarity as that switch happens. Just keep in mind it takes approximately 3 days of very low-carb or keto dieting for someone who normally eats a high-carb diet to switch from glucose to fat burning. And those 3 days will be a bitch. But stick to it. After that, you’ll start burning primarily fat for energy and will continue to do so until you add more carbs to your diet again. If you can stick to a keto diet for at least 8 weeks, you’ll be keto adapted. That means the switch from glucose to fat burning will happen much faster, and you won’t have to go through those 3 days of hell again next time you have an ice cream. Overall, intermittent fasting is a dietary approach that has gained popularity in recent years due to its potential health benefits. While it might seem radical, it has been done for all of human history – from our ancestors who didn’t have food readily available all the time, to religious groups who still practice it regularly today. It might go against what you are used to seeing recommended by dietitians, who insist on eating every 3 hours and not when you actually feel hungry, and it is definitely frowned upon by the food industry. But it is a tool to help you control your calorie intake, improve insulin sensitivity and ultimately lose weight. However, it may not be suitable for everyone, and individuals who are pregnant, breastfeeding, or have certain medical conditions should speak to a healthcare professional before starting an intermittent fasting protocol. If you want to know more about Intermittent Fasting, I recommend reading this book, by Dr. Will Cole:  Intuitive Fasting.