top of page

Navigating Intermittent Fasting


Intermittent fasting (IF) has become a popular strategy for achieving various health goals. Using insights from Zoe Health and Nutrition, this blog aims to guide you through the process of establishing an IF routine that aligns with your health goals.



Understanding Intermittent Fasting:

IF is an eating pattern that alternates between periods of eating and fasting. Unlike diets focused on what to eat, IF emphasizes when to eat. This approach has been linked to numerous health benefits, including improved metabolic health, weight loss, and even brain function improvements.


Choosing the Right Protocol

Zoe Health and Nutrition suggests several intermittent fasting methods, including:


  1. Time-Restricted Eating (TRE): This involves setting a daily eating window. The most common form is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

  2. 5:2 Fasting: Eat normally for five days a week and restrict calorie intake to about 500–600 calories on the other two days.

  3. Eat-Stop-Eat: Involves 24-hour fasts once or twice a week.

  4. Alternate-Day Fasting: Alternating normal eating days with fasting or reduced-calorie days.


Implementing Your IF Plan

To start your IF journey, consider these steps:


  1. Assess Your Lifestyle: Choose an IF method that aligns with your daily routine and is sustainable in the long term.

  2. Start Gradually: Begin with a less restrictive fasting approach and gradually increase the fasting duration.

  3. Stay Hydrated: Drink plenty of water during fasting periods to maintain hydration.