What Is Intermittent Fasting and How Can It Help?
You may have heard the term ‘intermittent fasting’ pop up in conversations about health and eating habits. It’s not a diet in the traditional sense. It doesn’t tell you what to eat but rather when to eat. For many people this approach is a more flexible and sustainable way to support overall wellbeing, without the pressure of tracking every meal or cutting out certain food groups.
Let’s explore what intermittent fasting is, how it works and how it might benefit your body and mind, especially if you're looking for a simpler way to manage your eating habits.
What Is Intermittent Fasting?
Intermittent fasting (or IF for short) is a way of eating that involves cycling between periods of eating and periods of fasting. Instead of eating from morning until night you give your body a set window of time each day (or on certain days of the week) when you eat and a separate window when you don’t.
One of the most common methods is the 16:8 approach. That means you fast for 16 hours (including overnight) and eat your meals within an 8-hour window, for example, from 12pm to 8pm. Other popular options include 14:10 (14 hours fasting, 10 hours eating) or even 5:2 where you eat normally for five days a week and eat fewer calories on two days.
No matter the structure the aim is the same: give your body a regular break from food to support natural processes like digestion, energy regulation and repair.
How Can Intermittent Fasting Help?
The benefits of intermittent fasting go beyond weight management. While some people use it to reduce body fat or improve appetite control others find it helps with mental clarity, digestion and creating a calmer relationship with food.
When you fast your body has a chance to stop processing food and switch into ‘repair mode’. This can help with blood sugar balance, insulin sensitivity and energy levels. Many people report feeling more focused in the mornings when fasting or that they snack less and feel more in control of their meals.
It can also simplify your daily routine. Fewer meals to plan means less time in the kitchen, fewer decisions about what to eat and often a better awareness of when you’re truly hungry.
Isn’t Skipping Meals Unhealthy?
This is a common concern. The answer is that it depends on how you approach it. Intermittent fasting doesn’t mean starving yourself or ignoring hunger. It's about creating structure in your day so your body has time to rest and reset. If you're eating enough nutritious food during your eating window, staying hydrated, and listening to your body then intermittent fasting can be a safe and healthy option for many people.
That said, it’s not for everyone. If you have a medical condition, are pregnant or breastfeeding or have a history of disordered eating it’s important to speak with a health professional before trying it.
How to Start Gently
If you’re interested in trying intermittent fasting, start slow. You don’t need to jump straight into a 16-hour fast. You could begin by simply finishing dinner earlier and delaying breakfast a little. Aim for a 12-hour break between your last meal and your first one the next day.
This might look like having dinner by 7pm and breakfast at 7am. Over time, if it feels right, you can stretch that window slightly. The goal is to listen to your body and find a rhythm that feels natural and manageable.
Drink plenty of water, herbal teas or black coffee during your fasting window to stay hydrated. Focus on whole, balanced meals when you do eat. Protein, healthy fats, fibre and vegetables will help to keep you full and satisfied.
A Flexible Approach to Health
One of the biggest appeals of intermittent fasting is its flexibility. It can work with different lifestyles, eating preferences, and daily routines. You don’t have to follow it every single day and it doesn’t mean giving up your favourite foods. It’s just another tool to support your overall wellbeing.
The best results often come when you pair fasting with other supportive habits like getting enough sleep, staying active, managing stress and eating a variety of nutritious foods.
Is Intermittent Fasting Right for You?
Intermittent fasting isn’t a magic fix. For many people it offers a simple, structured way to support energy, digestion and balance in their day. By giving your body regular breaks from food, you can create space for rest and recovery. All without the stress of a complicated diet plan.
As with any health change the key is to find what works for you. If intermittent fasting fits into your routine and helps you feel better it could be worth exploring. And if it doesn’t suit your body or lifestyle, that’s okay too. Remember, healthy eating comes in many forms.