At the beginning of the year, one of my goals was to find a diet that suited my lifestyle without feeling overly restrictive, as I love to eat. That’s when I stumbled upon intermittent fasting, a method that sounded promising but daunting.
Intermittent fasting offers various approaches, from limiting eating hours to only eating on certain days. I chose the 16/8 method, where you fast for 16 hours and eat during the remaining eight-hour window.
This fasting works by encouraging the body to shift from using glucose for energy to burning stored fat. By using ketones – ‘fatty acids’ – to get energy, your body can sustain itself during fasting periods without feeling drained.
Weight loss is one of the main benefits of this diet
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For me, this meant finishing dinner by 7pm and delaying my first meal until at least 11am the next day. I rarely eat breakfast, so this felt like a natural transition, although the first few days were challenging.
Many people actually do intermittent fasting without realising it, as your body begins using the stored fatty acids for energy after about 12 hours without food. However, doing it intentionally can be challenging at first, so I eased into it by starting with 12-hour fasts, gradually increasing to 14 hours, and eventually reaching the full 16 hours.
If you put your mind to it, intermittent fasting becomes surprisingly easy to follow – I adapted in less than a month and started noticing benefits quickly. I found that eating dinner early meant I didn’t even have to skip my morning coffee; I could simply enjoy it at 11am and have a slightly later lunch.
Skipping breakfast may be all you have to do to follow this method
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And I have good news for black coffee and unsweetened tea lovers. These drinks won’t break your fast since they contain negligible calories (basically don’t have any sugar) and don’t trigger an insulin response. You can also drink as much water as you want.
The best thing about intermittent fasting is that you are in full control of your meals. You can still have breakfast, lunch, a snack, and dinner, but in an eight-hour window.
However, many people assume fasting is just an excuse to eat more within a shorter timeframe, but that’s not the case. For it to be effective, fasting must be paired with balanced meals, since a diet high in sugar and fat won’t lead to weight loss.
If you have an unhealthy diet, you still won’t see any benefits
Social occasions are the biggest challenge for me; attending dinner parties where dessert is served long after the main course can be tricky. I often debate whether it’s worth breaking my fast and end up missing out, which can feel frustrating.
Sometimes, I automatically decline small treats offered after dinner or before lunch to avoid disrupting my fast. While this helps me stay consistent, it can make me feel guilty or antisocial, which is why I believe intermittent fasting should be approached flexibly.
There are days when sticking to the routine feels impossible, but that doesn’t erase its benefits. Whether it’s a busy schedule or a vacation, missing a day – or even a week – won’t undo progress, and some days, fasting happens naturally and lasts even longer when hunger doesn’t strike.
One of the biggest advantages of this fasting for me is eliminating unnecessary snacking. I used to eat a lot of late-night snacks while watching TV on weekends, but now I stick to a good dinner and end the night with tea.
You can have as much unsweetened tea as you want throughout the whole day
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So, what are the benefits?
Personally, the main benefit I’ve noticed is reduced bloating. Giving my body time to reset and use its ‘fatty acids’ for energy leaves me feeling light and refreshed when I have my first meal of the day.
I also feel more energized during morning runs or workouts, though this might not work for everyone. Some people may feel unwell exercising without eating, so it’s important to know your limits.
Weight loss hasn’t been a significant outcome for me, but maintaining my weight was my goal, and I’ve achieved that throughout the whole year. For those aiming to shed some pounds, balancing meals during the eating window is crucial, as fasting alone won’t work with an unbalanced diet.
A balanced diet is still key while following this method, if you want to lose weight
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I’ve also noticed a faster metabolism, something I’ve struggled with since I was a child. While the long-term benefits, such as reduced heart risks and improved arthritis symptoms, are harder to observe in a year, my blood tests showed a significant drop in glucose levels, lowering my risk of type 2 diabetes.
That said, intermittent fasting isn’t suitable for everyone. Those with diabetes or certain health conditions should avoid it, as it can lower blood sugar levels. Always consult a doctor before starting this diet.
If your doctor gives you the go-ahead, I highly recommend giving it a try. Intermittent fasting has helped me feel better about my body without making me feel restricted, and I plan to continue in 2025.
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