Intermittent fasting is an eating pattern that alternates periods of eating with periods of fasting. The most commonly used method is 16:8, where you fast for 16 hours and eat within an 8-hour window. Many people use intermittent fasting to lose weight, stabilise their blood sugar and improve their metabolic health.
In this article:
- What is intermittent fasting and how does it work?
- Which methods exist?
- What can you drink during fasting?
- How do you start as a beginner?
- Common mistakes and how to avoid them
- Tips for women over 40
- Which foods support intermittent fasting?
What is intermittent fasting?
Intermittent fasting is not a diet but an eating pattern. You alternate periods of eating with periods of not eating. The goal is not so much to count calories, but to give your body enough time to use stored energy.
The most popular form is the 16:8 schedule. You fast for 16 hours and eat within an 8-hour window. Many people choose intermittent fasting because it helps reduce snacking, keep blood sugar more stable and support weight loss.
Why do so many people choose intermittent fasting?
Our bodies are designed to cope with periods without food. Yet many people today eat from early morning until late at night. This leaves the body very little rest time.
During a fasting period, insulin levels drop and the body gets more opportunity to use stored fat reserves as an energy source. Chronically elevated insulin production can make it harder to access fat reserves.
People often choose intermittent fasting to:
- Lose weight
- Experience fewer energy dips
- Keep blood sugar more stable
- Experience less food cravings
- Gain more control over their eating pattern
Many users also find they think about food less throughout the day.
Which forms of intermittent fasting exist?
There are various ways to practise intermittent fasting. From a gentle start to more intensive fasting — choose what suits your lifestyle.
12:12 — ideal for beginners
You eat for 12 hours and fast for 12 hours. This is often the easiest way to start.
Example: last meal at 8:00 PM, breakfast at 8:00 AM.
14:10 — a step further
You fast for 14 hours and eat within a 10-hour window.
Example: last meal at 8:00 PM, first meal at 10:00 AM.
16:8 — the most popular method
The most commonly used form of intermittent fasting.
Example: first meal at 12:00 PM, last meal at 8:00 PM.
5:2 — for the more experienced
With this method you eat normally five days and restrict your calorie intake on two days. Not everyone finds this approach easy to maintain.
What can you drink during intermittent fasting?
During the fasting period, low-calorie drinks are allowed. Hydration remains important, especially when you are just starting out with fasting.
Good choices:
- Water
- Sparkling water
- Unsweetened tea
- Black coffee
Avoid:
- Soft drinks
- Fruit juices
- Large amounts of milk
- Sweetened coffee drinks
Also pay attention to your electrolyte balance, especially during longer fasting periods. Sufficient minerals help keep your energy levels stable.
How do you start with intermittent fasting?
The biggest mistake beginners make is starting immediately with a strict schedule. Build up gradually instead and always listen to your body. Intermittent fasting should make your life easier, not harder.
Step 1 — Start with a 12:12 schedule.
Step 2 — Gradually extend to 14:10.
Step 3 — Only move to 16:8 when this feels comfortable.
Common mistakes by beginners
Eating too little protein
During your eating window it is important to get enough protein to preserve muscle mass. Read more in our article on protein during intermittent fasting.
Not drinking enough
Many beginners confuse thirst with hunger. Make sure to drink enough water and low-calorie drinks throughout the day.
Compensating with unhealthy food
Intermittent fasting works best when you choose nutritious meals with sufficient protein, vegetables and healthy fats.
Wanting to progress too quickly
A gradual build-up usually delivers better results than jumping straight into an extreme schedule.
Is intermittent fasting suitable for women over 40?
From around the age of 40, hormonal balance gradually changes. This can lead to more frequent weight gain, fatigue and abdominal fat. Intermittent fasting can be an interesting strategy for many women, but a gentle build-up is important.
For women over 40, these points are especially relevant:
- Eat enough protein
- Preserve muscle mass through exercise
- Avoid prolonged stress
- Don't fast too aggressively
Many women do better starting with a 12:12 or 14:10 schedule before moving to 16:8.
Which foods support intermittent fasting?
Intermittent fasting is not only about when you eat, but also about what you eat. Nutritious meals help you stay fuller for longer and support stable blood sugar.
Protein-rich foods
- Eggs
- Fish
- Chicken
- Quark or cottage cheese
- Greek yoghurt
Vegetables
- Broccoli
- Cauliflower
- Courgette
- Spinach
Healthy fats
- Avocado
- Olive oil
- Nuts
- Oily fish
