Intermittent fasting is a dietary pattern that involves cycling between periods of eating and fasting. It doesn’t specify which foods you should eat, but rather when you should eat them.
Types of intermittent fasting:
- Time-restricted feeding: This involves limiting your eating window to a specific number of hours each day. For example, you might eat between 10 AM and 6 PM and fast for the remaining 16 hours.
- Alternate-day fasting: This involves fasting every other day. On fasting days, you might consume only 500-1000 calories.
- The 5:2 diet: This involves eating normally for five days of the week and restricting calories to 500-600 on the remaining two days.
What breaks a fast:
Generally, anything that provides calories can break a fast. This includes:
- Foods and drinks: This includes all types of food and beverages, including water, tea, coffee, and even calorie-free drinks.
- Supplements: Some supplements, such as protein powders or vitamins, can contain calories and break a fast.
- Chewing gum: Chewing gum can stimulate the production of saliva and stomach acid, which can interfere with fasting.
Exceptions:
- Black coffee and tea: Black coffee and tea without added sugar or milk are generally considered acceptable during a fast, as they contain very few calories.
- Unsweetened herbal tea: Unsweetened herbal tea is also generally acceptable, as it contains no calories.
- Water: Water is essential for hydration and can be consumed freely during a fast.
It’s important to note that individual tolerance to fasting can vary. Some people may find it easier to fast than others. It’s also important to consult with a healthcare provider before starting an intermittent fasting plan, especially if you have any underlying health conditions.