⏳ Intermittent Fasting and Diet: An Ancient Strategy for Modern Goals
Benefits, methods, what science says and for whom it can be useful (or not)
What is intermittent fasting?
Intermittent fasting (IF) is not a diet in the classic sense of the term, but an eating pattern . The focus shifts not so much on what to eat, but on when to eat .
That is, it involves alternating periods of fasting with periods of controlled eating , following a precise pattern. There are no rules about foods, but about times .
The most common forms of intermittent fasting
🕑 16:8 – the most widespread
- 16 hours of fasting (including night)
- 8-hour eating window (e.g. 12pm to 8pm)
🕓 14:10 – softer form, often used by beginners
🗓 5:2 – two days a week you consume only 500–600 kcal
In the other 5 days you eat normally
⏱ OMAD – One Meal A Day
A single complete meal a day, often used by those who already have experience
Intermittent Fasting and Metabolism: How Does It Work?
During fasting, the body depletes its glucose stores and begins to burn fat for energy, through ketolysis (production of ketone bodies). In this phase:
- Insulin levels decrease
- Increases insulin sensitivity
- The body enters a state favorable to lipolysis (use of stored fat)
If fasting is well managed, the body does not go into “famine” mode , but into optimization mode .
The most well-known benefits of intermittent fasting
✅ Weight loss and reduction of visceral fat
It reduces daily caloric intake and improves hormonal regulation related to hunger.
✅ Improved insulin sensitivity
It may be useful in case of insulin resistance , prediabetes or metabolic syndrome.
✅ Support cellular function
During fasting, autophagy mechanisms are activated, a “cellular recycling” that promotes tissue health.
✅ Reduction of inflammation
Some studies show a positive impact on inflammatory markers such as CRP and IL-6.
✅ Improved mental clarity
Many people report increased concentration and clarity , especially in the morning while fasting.
Fasting and diet: can they coexist?
Absolutely. Intermittent fasting can enhance the effectiveness of many diets , especially low-sugar ones:
- Low carb or ketogenic diets: work in synergy with fasting, facilitating entry into ketosis
- Low glycemic index diets: make fasting more tolerable, avoiding drops in blood sugar levels
- Moderate high-protein diets: help maintain muscle mass while losing weight
🎯 You don't have to change what you eat, but it's highly recommended to choose nutritious foods in your eating window. A fast followed by junk food... doesn't work.
Intermittent Fasting and Female Hormones: Caution Is Necessary
The female body is particularly sensitive to metabolic stress , such as fasting. In women:
- Fasting for too long can interfere with menstrual cycles and fertility.
- It is not recommended during pregnancy, breastfeeding and menopause not monitored by a specialist.
- Women of childbearing age may respond better to milder forms , such as 14:10
As always, the key word is: customization. Every body has its own balance.
When fasting is not suitable
Despite its benefits, intermittent fasting is not suitable for everyone . It is not recommended if you:
- Eating disorders (or history of anorexia/bulimia)
- Insulin-dependent diabetes
- Uncompensated thyroid problems
- People who are very underweight or growing
- Pregnancy or breastfeeding
Before starting an intermittent fasting protocol, it is always advisable to consult with your doctor or nutritionist, especially in the presence of pathologies, use of medications or particular situations.
Example of a day with 16:8 protocol
| Hours | Action |
|---|---|
| 08:00 | Coffee or tea without sugar (start of fast) |
| 12:00 | First meal: vegetables, proteins, good fats |
| 4:00 PM | Snack: Greek yogurt and berries |
| 7:30 PM | Light dinner: salad + fish + oil seeds |
| 8:00 PM | End of the eating window – night fasting begins |
Conclusion: fewer meals, more balance (if done intelligently)
Intermittent fasting is not a fad , but an ancient practice rediscovered by modern science. It can help you lose weight , feel more energetic and improve metabolic health , but like any nutritional approach, it must be adapted to the person and never imposed as a universal solution.
The secret is not to eat less. It is to eat better , at the right time and with full awareness.