What effects does intermittent fasting have on the human body?

Ok, so the long-tested typical Indian fasting pattern where we fast for the first half and gorge in the 2nd half has finally got an official version in the name of intermittent fasting. It's not about which food to eat or in what quantity, but it's instead a more systematic approach that stresses a healthy pattern than just eat right and then stop. I got to know about this recently and ran a quick search on the internet. That's when I discovered that intermittent fasting is divided into four variants. For the basics, you can drink liquids like tea, coffee, water, and any other non-caloric beverages while you are fasting.

12/12 Technique

This is for those who are fasting for the 1st time. In fact, this is something many people must be already following subconsciously. This is when you are eating within a 12 hours window like from 7 am in the morning to 7 pm in the evening, and then fasting for the remaining 12 hours that is, finishing your dinner at 7 pm and then eating breakfast at 7 am in the morning next day.

16/8 Technique

This is when you are fasting 16 hours a day and eating within 8 hours. This means that you will need to fit in two to three meals in the 8hour window. You can skip breakfast in this method if it's suitable for you, eat the first meal during mid-day and no food at night.

20/4 Technique

It gets intense here with 20 hours of fasting and eating within 4 hours window with max two meals to fit in.

5:2 Diet

This works out as an alternate day fasting or ADF where you would need to limit your calorie intake to just 500 calories for two days in a week, and what you want for the rest of the week.


This is another ADF technique and unlike the 5:2 diet, here you can choose your days to fast in a week (1 or 2 days) and fast for 24 hours.

Updated on: 25-Jun-2020


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