Intermittent fasting is not about what you eat but when you eat: you alternate an eating window with a fasting period. Here is a simple plan to start. If you are pregnant, diabetic or have a health condition, speak to your doctor before fasting.
What is intermittent fasting?
You concentrate your meals into a set window and fast the rest of the time. It is a pattern of timing, not a list of foods. Many people use it because it simplifies the day and helps control calories without counting as much.
Common methods
- 16/8: 16 hours fasting, 8-hour eating window (the popular starting point).
- 14/10: gentler, good for beginners.
- 12/12: the easiest place to start.
During the fast, water, black coffee and unsweetened tea are allowed.
What to eat in your window
Fasting is not a licence to eat anything. In your window, prioritise protein, vegetables, wholegrains and good fats. Fill it with sugar and processed food and you will not see results.
- Breaking the fast: something light and protein-rich (eggs, yoghurt).
- Main meal: protein + vegetables + a portion of wholegrain carbohydrate.
- Before closing the window: a balanced meal, no blow-out.
A sample 16/8 day
Window from 12:00 to 20:00. At 12:00 lunch (chicken, salad, legumes); at 16:00 a snack (yoghurt and fruit); at 19:30 a light dinner (fish and vegetables). Outside that window, only water, coffee or unsweetened tea.
The 5 most common mistakes
- Bingeing when the fast ends. Overeating cancels the benefit.
- Starting straight on 16/8. Build up gradually from 12/12.
- Ignoring water. A lot of "hunger" is thirst.
- Too little protein in the window. It causes hunger and muscle loss.
- Fasting with certain conditions without asking. Diabetes, pregnancy or some medications need medical advice.
How Diet Prof applies it
After the free body analysis, your meals are arranged around your times so they fit your eating window. The list keeps the calorie and protein balance, with ingredients and amounts on each card, so fasting actually works rather than just meaning skipped meals. See How Does Diet Prof Work?
Frequently asked questions
Does intermittent fasting help weight loss?
It helps by making a calorie deficit easier, as long as you eat in a balanced way during the window.
Can I drink coffee while fasting?
Yes - black coffee, unsweetened tea and water do not break the fast. Avoid sugar, milk or juice.
Is it for everyone?
No. Pregnancy, diabetes and some conditions need to be assessed with a doctor.
