Mary James

Discover The Power Of Intermittent Fasting: Your Guide To A Transformed Body

Francis Quarles

If thou wouldst preserve a sound body, use fasting and walking; if a healthful soul, fasting and praying; walking exercises the body, praying exercises the soul, fasting cleanses both.

Francis Quarles

Many dieters swear by a weight loss method known as intermittent fasting. This method, while done in many ways, basically involves not eating or eating very little for longer-than-normal periods of time. Some researchers claim that, as long as it’s done healthily, there can be many benefits to intermittent fasting, such as:

  • Reduces the risk of cancer, diabetes, and heart disease.
  • Reduces inflammation.
  • Increases growth hormone secretion.
  • Reduced risk of chronic health conditions.
  • May lead to weight loss or speed it up.
  • Improved immune system.
  • Increased energy and brain health.

If these benefits sound good to you, and if you’d like to give intermittent fasting a try, be aware that there are many types of intermittent fasting. Here, we’ll look at some of the most common, so you can find the method that works for you.

Fast And Feed

With the 'fast and feed' method, you’ll go through both a period of fasting and a period of eating each day. Most proponents of this method suggest fasting for 14 hours and eating during a 10-hour period. No calories are consumed during the fasting period, and moderate calories are consumed during the feeding period.

This method is fairly easy since the feeding period comes once per day. Plus, you can customise 'fasting' and 'feeding' times that work for you, though it is important to stay on a consistent schedule.

You just need to make sure you’re neither binging nor restricting calories during the feeding phase, as both can be harmful to your health. Restricting can cause too-rapid weight loss and binging can lead to weight gain.

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Guide To Intermittent Fasting

TIP: Intermittent fasting has been shown to boost metabolism and fat burning while preserving lean body mass, all of which can aid weight loss.

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The Two Day 'Fast'

If going with no food for a lengthy period is a challenge for you, you’re not alone. That’s why many people like the two days 'fast' method.

The reason 'fast' is in quotation marks is that your fasting days do not involve true fasting. Instead of not eating on these days, you will simply reduce your calorie intake significantly, usually to around 500 calories or fewer.

The goal is to eat normally (not overeat!) five days out of the week and eat very little the other two days. For many people, this is the easiest and least restrictive intermittent fasting method.

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The 24-Hour Fast

The name of this method says it all. True to form, people practising this method go on full-day (24 hours) fasts up to three times per week. For the rest of their days, they eat normally. Those 1-3 fasting days greatly reduce their caloric intake, however, which leads to weight loss.

Alternate-Day Fasting

As the name suggests, this fasting method involves eating every other day. On those days, you eat without restriction.

On days that involve fasting, you can eat one small meal that provides about 25% of your daily caloric needs. This works great for people who don’t want to face an entire day eating nothing.

Fasting Burns Fat Faster

"Periodic fasting can help clear up the mind and strengthen the body and the spirit." - Ezra Taft Benson.

Time-Restricted Feeding

This method gives you a specific time of day when you can eat regular meals and snacks. A window from 7am to 2pm is one example of when you can eat, or 1pm to 8pm is another. This window is usually about 7 or 8 hours long. The rest of the time, of course, you fast.

The Bottom Line

Intermittent fasting has been shown to increase metabolism and fat burning while maintaining lean body mass and muscle, which can help with weight loss. Although it may not work for every woman, intermittent fasting can be a safe and effective weight loss method.

In fact, when done correctly, these methods reduce calorie intake, and that - reducing calories - is the key to weight loss, plain and simple. However, if you are looking for benefits other than weight loss, intermittent fasting may be more effective for you than simply reducing calories throughout the day.

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Intermittent fasting involves alternating cycles of fasting and eating. Unlike a diet plan that restricts what foods you can eat, intermittent fasting focuses on when you eat them. This eating pattern cycles between periods of eating and fasting, which can vary in duration.

The most common methods include the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, and the 5:2 method, involving regular eating for five days and reducing calorie intake on two non-consecutive days of the week.


Absolutely. Intermittent fasting effectively reduces body weight, especially when combined with a balanced diet and regular exercise. During fasting periods, the body's level of insulin drops significantly, which facilitates fat burning.

Additionally, the restricted eating window naturally leads to reduced calorie intake. However, the key is consistency and choosing a fasting method that suits your lifestyle and health.


While intermittent fasting is safe for most healthy adults, it's not suitable for everyone. People with certain medical conditions, such as diabetes, low blood pressure, or a history of eating disorders, should consult a healthcare professional before starting. Pregnant or breastfeeding women and individuals with a high physical activity level should also seek medical advice, as their nutritional needs might be higher.


Intermittent fasting can positively impact metabolism. It can improve metabolic efficiency and health by reducing blood sugar levels, increasing resistance to stress, and reducing inflammation.

Over time, it can also lead to an increase in human growth hormone levels, which is beneficial for fat loss and muscle gain. However, excessive fasting might lead to a decrease in metabolism; thus, it's crucial to follow a balanced approach.


Yes, many practitioners report enhanced mental clarity and concentration during intermittent fasting. This may be due to a reduction in blood sugar fluctuations and increased production of brain-derived neurotrophic factor (BDNF) during fasting periods.


Long-term intermittent fasting has been associated with various health benefits. These include a lower risk of chronic diseases such as type 2 diabetes, heart disease, and some cancers. It's also linked to improved brain health and a potential increase in lifespan.

However, it's important to approach intermittent fasting as a lifestyle change rather than a short-term diet and to maintain a balanced and nutritious diet during eating periods for sustained health benefits.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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