Intermittent Fasting 101: 6 Ways To Practice It In 2026

Track your mealtimes and stick to your fasting phase to make the most of this practice.

Medically reviewed by Merlin Annie Raj, RD (Registered Dietitian)
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Sindhu Koganti, BTech (Biotechnology), Certified Health & Nutrition Life Coach
Last Updated on
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Intermittent Fasting

Image: Shutterstock

Intermittent fasting has many health benefits (1). It is said to be a healthy way to lose weight. Research shows that it can help protect brain function as well (2), (3). If you are new to it, check out our beginner’s guide to intermittent fasting. It talks about how to practice intermittent fasting correctly, what to eat, how it benefits you, and any side effects of not eating for a prolonged period of time. Scroll down!

protip_icon At A Glance: Intermittent Fasting
  • Principle: An eating pattern that alternates between periods of eating and fasting that results in stored calories being used up for energy.
  • Purpose: To lower blood glucose levels, build muscles, improve insulin sensitivity, and aid in weight loss.
  • Who It Is For: People with type-2 diabetes or neurodegenerative issues.
  • Duration: Long-term
  • Who Should Avoid: People who are underweight, have a (a history of) eating disorders, have hypoglycemia, pregnant or breastfeeding individuals, and children.
  • Cons: May lead to fatigue, eating disorders, sleep cycle disturbances, muscle loss, infertility in women, and nutritional deficiencies.

Intermittent Fasting 101 – A Beginner’s Guide

  1. What is Intermittent Fasting?
  2. How To Do
  3. Ways To Do
  4. What To Eat
  5. IF Diet Chart
  6. Does It Work For Weight Loss?
  7. Can You Try With Keto Diet?
  8. Can You Build Muscle On IF?
  9. Other Health Benefits
  10. When To Avoid?
  11. Side Effects
  12. Expert’s Answers

What Is Intermittent Fasting?

Woman enjoying a healthy meal after fasting for a certain hours.
Shutterstock

Intermittent fasting is a process of eating and fasting alternately. This type of eating helps restrict calorie consumption and/or use the stored calories in the form of usable energy. This has shown to have various health benefits. How to do intermittent fasting? Find the quick, comprehensive guide below.

How To Do Intermittent Fasting For Beginners 

To begin intermittent fasting, follow these 5 rules: 

#1  – There is no calorie restriction in intermittent fasting. But you can easily consume fewer calories by breaking down your food intake to 6 meals per day. Skip one of the meals, and you will reduce your calorie intake.

#2 – Test the waters first. Fast for 6 hours and then gradually increase your fasting duration. Fast once or twice a week before trying to fast intermittently every alternate day or every day. 

#3  –  Try to schedule your fasting phase in a way that you get 7 hours of sleep during that time. Go to bed 3-4 hours after a big meal, get your sleep, and you are already into 11 hours of fast! Wait it out for 1-4 hours (depending on the type of intermittent fasting you do), and you have successfully fasted intermittently.

#4 – Keep yourself hydrated by drinking enough water. 

#5 – Talk to your doctor or a registered dietitian. If they allow you to do intermittent fasting, move ahead!

There are various ways you can do intermittent fasting. Listed below are the types of intermittent fasting. Choose the one that suits you.

6 Ways To Do Intermittent Fasting 

  1. 16/8 Intermittent Fasting –It requires you to fast for 16 hours and space out your meals within a short window of 8 hours. This type of intermittent fasting is also known as the 8-hour Diet, 16/8 diet, or Time-Restricted Feeding. For instance, if you have your breakfast at 9 in the morning, your last meal of the day will have to be at 5 in the evening. You will then have to fast until the next morning. Meal timing and prep are important here.
  2. 5:2 Intermittent Fasting – 5:2 fasting involves consuming food without any restrictions for five days in the week and being on a calorie-restricted diet (500-Calorie Diet) for two non-consecutive days (4).
  3. Alternate Day Fasting– This fasting pattern consists of alternating feasting and fasting days. You can consume anything on the feasting days. But on the fast days, you can consume only about 20% of your body’s total energy needs (2). If you consume 2000 calories on the fasting day, you can only consume 400 calories on the fasting day.
  4. 24 Hours Fast – Go on a 24-hour fast for 1 or 2 days a week. Choose the day according to your schedule and convenience. Do this only if your doctor approves it.
  5. Warrior Diet – Fasting during the day and feasting during the night is a lifestyle that the warriors followed. Consume protein-rich foods and a heavy dinner at night. You must also include exercising in your routine. This balance of fasting and exercising will keep you active and fit without an inch of extra body fat. Read more about the warrior diet plan.
  6. Skip A Meal –Skip any of the major meals – breakfast, lunch, or dinner. That way, you can reduce the number of calories consumed and also remained in a fasted state.

Note:

Skip a meal only if you had a heavy meal and are not very hungry.

Intermittent Fasting Diet – What To Eat

Food items to eat while intermittent fasting.
Shutterstock

During Feasting Hours Or Days – Eat foods that satiate your hunger and keep your taste buds alive. You may take the liberty to eat anything.But if you are going on intermittent fasting for health reasons or to lose weight,  avoid foods that nullify your effort. Also, avoid foods that you are allergic to.

During Fasting Hours Or Days – Consume a total of 500 calories per day (for women) or 600 calories per day (for men). Foods rich in dietary fiber will keep you full. Drink water, coconut water, and freshly pressed juices. Consume raw/grilled vegetable salad with lime juice, a pinch of Himalayan pink salt, a tablespoon of olive oil, and a dash of smoked paprika.

Sip on detox water made with watermelon, kiwi, cucumber, and a pinch of salt. It will keep your body from missing out on essential micronutrientsi  Vitamins and minerals that the body needs in micrograms for its functioning, growth, and development. and electrolytesi  Essential minerals in the body's tissues, urine, and other fluids that carry an electric charge and balance the body's water levels. . Mint leaves tend to increase hunger, so avoid using them.

A blogger shared that she tried intermittent fasting for a week and the only thing she had to change in her diet was to have black coffee instead of milk coffee in the morning. She states in one of her blog posts, “Unsurprisingly, the fasting bit wasn’t challenging since I usually skip breakfast (i).” The blogger adds, “I lost 2 kgs! I have been trying to lose weight for a while now and this was a pleasant surprise since I didn’t change A LOT in my diet.”

Here’s a sample intermittent fasting diet schedule if you choose the 16/8 intermittent fasting method:

Sample Intermittent Fasting Diet Chart 

You can eat anything you want in the 8-hour window. This diet chart is a generic diet chart, and it is not specifically meant for weight loss or any other health issue(s).

 Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast

(8:30 a.m.)

Eggs or oatmealSmoothieAcai bowlEgg and bacon or pancakesMultigrain flakes with milkProtein smoothieWaffles or pancakes
Lunch

(12:00 p.m.)

Chicken or mushroom saladDahl soup + grilled veggies + 1 piece dark chocolatePasta/sandwichNoodlesGrilled fish and saladShakshukaSmoked fish fillet + herbed rice + 1 cup chocolate ice cream
Snack

(3:30 p.m.)

Any snack of your choiceAny snack of your choiceAny snack of your choiceAny snack of your choiceAny snack of your choiceAny snack of your choiceAny snack of your choice
Dinner

(6:30 p.m.)

Mushroom risottoCrab cakes and herbed rice + 1 cup warm milk before bedSoup + 1 piece of dark chocolateChicken tikka masala or mushroom and peas masala and flatbreadTofu and rice noodles + 1 cup vanilla ice creamGrilled chicken, hummus, and pita breadSpaghetti and meatballs + 1 cup warm milk before bed
FastFastFastFastFastFastFastFast

Clearly, intermittent fasting doesn’t keep you from eating what you want in a window of time. But what if you want to lose weight? Will intermittent fasting work? Find out next.

Does Intermittent Fasting Work For Weight Loss?

Intermittent fasting may promote weight loss.
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Yes, intermittent fasting works for weight loss. Here’s how:

  • Lowers blood glucose and improves insulin sensitivity – Studies show that intermittent fasting helps lower blood glucose levels and reduces body weight. It does so by lowering insulin levels and improving insulin sensitivityi  Sensitivity of your body cells to insulin, the high levels of which mean that the cells effectively use the glucose in the blood. (5), (6), (7).
  • Uses fat stores as an energy source – When you are in a fasted state (not had food for at least 6-8 hours), it becomes easier for your body to burn fat, irrespective of what you have eaten. Instead of drawing fuel from glucose, your body starts converting glycogeni  The primary source of fuel for the body's cells, which also is a storehouse for the carbohydrates that you consume. and/or protein to glucose. When the protein reserve is fully utilized, fat is used as a source of fuel.
  • Increases number of good gut bacteria – Intermittent fasting also increases the number and variety of gut microbes, which aid proper digestion (8). It also helps lower inflammation and inflammation-induced weight gain (9).
  • Fasting prompts growth hormone-induced fat loss – Scientists have found that fasting induces the secretion of growth hormone (10). This, in turn, aids fat loss (11).

A study of 547 individuals tracked the time of meals and sleep for at least one day. Over 6.3 years, the number of meals per day was positively correlated with weight change. The average number of weight measures in EHR among the 547 individuals in the study was 23.7 overall, 21.3 before participation, and 3.4 in the six months following participation.

protip_icon Did You Know?
You can still consume supplements while fasting. However, fat-soluble supplements work great if you take them with meals.

When it comes to weight loss, the keto diet is quite the trend these days. Can you be on keto and intermittent fasting together? Let’s find out. div> div>

Can You Do Intermittent Fasting On A Keto Diet?

Yes, you may continue being on the keto diet while intermittent fasting. But here’s the catch. Intermittent fasting does not restrict carb consumption. Fasting for long might make you want to consume foods rich in carbohydrates, which may throw you off ketosisi  A state your body enters when it doesn’t have enough carbs to burn for energy and instead burns fat. . But if you can load up on fat and protein and limit your carb consumption according to the keto diet guidelines, you can successfully be in ketosis.

What if you want to build muscle and not just lose fat? Can you build muscles while following intermittent fasting? Find your answer below.

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