What is intermittent fasting?

If you’ve been looking into evidence-based routes to healthy weight loss, you may have come across the term ‘intermittent fasting’. It’s an age-old practice that has been used throughout history for spiritual, cultural and religious practices and is now commonly used as a tool for achieving weight goals. While the term ‘fasting’ may feel intimidating, we’re here to reassure you by delving deeper into this way of eating that optimises metabolic efficiency. So, if you’ve been wondering ‘what is intermittent fasting’, keep on reading to learn more.

Intermittent fasting explained

Answering the commonly asked question ‘what is intermittent fasting?’ isn’t as simple as just one answer, as there are a few different forms of fasting which work differently for different goals and lifestyles.

At The Fast 800 we recommend these two key intermittent fasting patterns:

• Time-restricted eating (TRE): This pattern involves reducing the window within which you consume your calories in a day. Commonly, specific windows include 12:12 (fasting for 12 hours, eating within 12), 14:10 (14 hours fasting with a 10 hour eating window) or 16:8. The benefits of time restricted eating are extensive, and you can read more about them here.
• The 5:2 Method: This is an eating pattern that involves fasting just two days a week. The fasting days involve consuming 800 calories, while the non-fasting days involve no calorie counting, just a balanced Mediterranean-style diet and sensible portions. The 5:2 programme was designed to guide you through this eating pattern with delicious fasting-friendly recipes and flexible meal plans.

The science behind intermittent fasting

Hopefully we’ve answered your question of ‘what is intermittent fasting?’, but now let’s look at the science behind how it works.

With food now being available to us 24/7, we don’t often give ourselves a break from digesting food. The idea behind intermittent fasting is that it provides time for the digestive system to rest, so the body can focus on other essential bodily processes.

Fasting ‘flips the metabolic switch’ by putting the body into a state of ketosis, similar to that of a keto diet. This is where the body begins to burn fat stores for fuel instead of glucose which is most commonly found in carbohydrates. This switch drives dramatic weight loss when followed every day on a fasting diet like The Fast 800, and aids steady weight loss on intermittent fasting diets like TRE or The New 5:2 diet.

The health benefits of time restricted eating and intermittent fasting are extensive, and include:

• Improving insulin sensitivity and reducing risk of type 2 diabetes¹
• Reducing blood pressure²
• Clearing out old or damaged cells (known as autophagy)³
• Improving metabolic rate⁴
• Aiding weight loss and maintenance of muscle mass⁵
• Improving sleep, concentration and mood⁶

Now you know the science behind the practice, it’s time to experience the incredible benefits of time restricted eating and intermittent fasting for yourself. Get started on The Fast 800 Programme here, or try our five top tips below.

5 top tips to start intermittent fasting

• Start slow: If you want to start experiencing the benefits of time restricted eating, start slow. Begin with an eating window fasting pattern of 12:12 before building up to a longer fasting window like 14:10 or 16:8. This way you’ll be more likely to keep it up for longer, rather than falling at the first hurdle by pushing yourself too hard at the start.
• Let it work around your lifestyle: When people ask ‘what is intermittent fasting?’, they often don’t realise just how flexible it can be. Choose your fasting days for when you know your schedule isn’t as busy or around plans like meals out. This will ensure it has a much more minimal impact around your day to day life, and will be easier to follow longer term.
• Follow a Mediterranean-style diet: Effective intermittent fasting isn’t just about when to eat, it’s also about what to eat. A Mediterranean diet is the best diet to follow when intermittent fasting as it’s full of foods rich in fibre, protein and healthy fats that keep you energised and fuller for longer.
• Find hydrating drinks you love: It’s vital to stay well hydrated while fasting. So, find hydrating drinks that are enjoyable and fasting-friendly. Herbal teas are a great option, or sparkling water flavoured with slices of citrus or cucumber. Learn more about what to eat and drink during your eating windows and fasting windows here.
• Be kind to yourself: When trying a change in lifestyle that will benefit your health, don’t strive for perfection, just strive for consistency. Start slower if that feels right to you, and ease into it to find out what will work for you longer term. Any step on your path towards better health is one to celebrate, no matter how small.

If you feel your question of ‘what is intermittent fasting?’ has been answered, sign up for your 7-day free trial of The Fast 800 programme to begin experiencing the benefits of time restricted eating and a 5:2 eating pattern for yourself today. There, take our personalisation quiz to find out which fasting approach perfectly suits your goals and lifestyle so you easily find the right fit for you before unlocking our fasting-friendly recipes, meal plans and on-hand expert support.