Intermittent Fasting for Real People: Practical Tips to Eat on Schedule

Getting started 

You know you want to try IF, but maybe you’re not sure where to start.

First things first: Do your research. As nutritionist Stephanie Rofkahr from Fit Four Five explains, IF can be dangerous for people with low blood sugar. Talk with your doctor before you make any changes to your diet.

Next, decide which type of IF schedule you want to try. There are five popular fasting patterns to choose from, but this list is by no means exhaustive.

According to Rofkahr, the most popular option is the 16:8 method. In this pattern, you fast for 16 hours, then eat within an 8-hour period. Rofkahr tends to advise that people eat between 12 p.m. and 8 p.m.

Once you’ve done your research and decided on the schedule that works best for you, you’re ready to go.

Ways to keep it manageable 

IF can be a challenge to maintain, especially in the beginning.

In addition to your stomach’s telltale grumbling, you may also experience fatigue, irritability, and stress while you try to manage your new eating schedule.

Here are some tips to make your life a little easier:

• Start with a modified schedule: “Start with a schedule that’s realistic for you and then add onto the intensity and duration,” said Dr. Amy Lee, head nutritionist for Nucific. No need to dive straight in! Build your tolerance to eating in a smaller time window each day, and do the full schedule when you’re ready.
• Stay well hydrated: Lee explains that you should keep hydrating with “noncaloric fluids” during your fasting period. This can include water, herbal teas, and calorie-free flavored drinks.
• During the eating period, eat slowly and frequently: Rofkahr recommends that you aim to eat every 3 hours within the 8-hour window so that you can “get your calories in.” Remember that IF can become dangerous if you don’t get your recommended daily calorie intake.
• Plan healthy, nutritious meals: While you may be tempted to treat yourself to your favorite snacks and comfort foods as soon as your fasting period is finished, try to stick to a balanced diet with proteins, fruits, and vegetables.
• Prep your meals: If your schedule is incredibly busy, set aside time on the weekend or a few nights a week to make some meals in advance. This will save you time and help you keep your diet balanced.
• Add 2 to 3 tbsp of healthy fat to your evening meal: Alicia Galvin, RD, a resident dietitian for Sovereign Laboratories, recommends including healthy fats, such as olive oil, fatty fish, or avocado, in the last meal of the day to keep blood sugar levels steady overnight.
• 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.”

Common questions

As you begin your IF journey, these common concerns may be on your mind.

Are there any potential downsides to intermittent fasting?

IF isn’t recommended for people with a history of eating disorders like anorexia or orthorexia. In some people, IF may impair sleep efficiency.

Warning

Intermittent fasting isn’t recommended for those with a history of disordered eating.

Are certain foods better for intermittent fasting?

In general, health professionals recommend sticking with healthy, whole foods. Still, it’s important to ensure you get enough calories every day to fuel your body.

Focus on “nutrient-dense foods that are higher in healthy fats, protein, and fiber, which will help keep blood sugar steady,” Galvin said.

What is the best type of intermittent fasting for weight loss?

There are plenty of ways to implement IF.

While the 16:8 model is the most popular and easiest to implement, other types include the 5:2 model, which involves limiting calories twice a week, and the alternate-day model, which involves limiting calories every other day.

As of yet, the studies on IF are pretty inconclusive as to whether one type is more effective than any other, so try a range of methods to figure out which one works best for your body and your lifestyle.

Scientific benefits

While most people try IF as a weight loss tool, it’s been shown to have other potential benefits.

What does the research say?

A 2024 review of research found that IF can significantly improve metabolic health by:

• enhancing insulin sensitivity
• reducing inflammation
• promoting cellular repair processes

Additionally, it may support weight loss and lower the risk of chronic diseases, such as type 2 diabetes and cardiovascular conditions.

Similarly, a 2021 review found that various IF methods (e.g., alternate-day fasting, the 5:2 diet, and time-restricted eating) are safe and effective in promoting weight loss and improving cardiometabolic markers.

These benefits include improvements in:

• blood pressure
• oxidative stress
• insulin resistance
• appetite regulation
• gut microbiome diversity

Finally, a 2022 review found that IF may work partly by helping the body stay in sync with its natural daily rhythms, which can improve the function of hormones like insulin and leptin.

It also seems to support your body’s ability to clean out damaged cells and keep your energy systems running smoothly — benefits that may help prevent age-related diseases, not just support weight loss.

What do the experts say?

Experts are divided when it comes to IF.

“The current research about fasting is limited and inconclusive. There isn’t enough research to show that fasting yields better weight loss than a general calorie-restricted diet,” registered dietitian Amanda A. Kostro Miller told Healthline.

Miller explains that IF may have some negative effects, like:

• low mood
• mood changes
• low energy
• binge eating
• low blood sugar
• irritability

Lisa Richards is a nutritionist and the author of “The Candida Diet.” She said that IF has some benefits if done safely. These include:

• weight loss
• improved insulin resistance
• improved cellular repair
• a restored hormonal balance

Takeaway 

There is much debate about IF. Generally, there is some agreement that IF can offer benefits as long as it’s practiced safely and mindfully.

Use these tips to make your journey into scheduled eating a little more manageable.