People who follow intermittent fasting either skip their breakfast or dinner, but experts say if the choice is between breakfast or dinner, one should choose to skip the latter.
Eat normally but only within an eight-hour window each day. For example, skip breakfast, but eat lunch around 11 a.m. and dinner by 7 p.m.
Breakfast has become the most common option for people to skip when following some form of time-restricted eating or intermittent fasting. People tend to find it easiest because generally, it's the meal commonly taken at a time of hurry, as you rush out the door in the morning.
Foods to Avoid While Fasting
As with any healthy, nutritious diet, it's best to avoid highly processed foods loaded with added sugars, heart-unhealthy saturated fat or salt. "They won't fill you up after a fast and can even make you hungrier," Maciel says. "They also provide little to no nutrients."
You can eat virtually anything during your eating window when you practice intermittent fasting. However, I do suggest that you stick to balanced meals most of the time, that will contain protein, carbs and healthy fats - also including plenty of vegetables and fruit.
You may need a longer or shorter eating window, or you may want to try out a new protocol entirely. Decrease (or increase) your calorie intake within your fasting window. Aim for 7–9 hours of sleep. Cut back on processed foods.
After fasting, it is important to prioritize foods that rich in fiber, such as fresh fruit and vegetables, whole grains, and lean proteins, such as white fish and chicken. These help to manage hunger pangs and maintain muscle mass.
Technically speaking, eating or drinking any calories breaks a fast.
For those aiming to lose belly fat, the 16/8 method is often recommended as the best intermittent fasting window to lose belly fat. By fasting for 16 hours and eating within an 8-hour window, you give your body enough time to burn stored fat while still allowing for a manageable eating period.
Eating all three meals—breakfast, lunch, and dinner – provides essential nutrients, supports metabolism, and helps maintain energy levels and mood throughout the day. By prioritising balanced meals, you're not just feeding your body, but also setting the foundation for long-term health and well-being.
This is a common myth, but it is indeed a myth. Setting a specific time to stop eating by really doesn't make sense, as we all have different schedules. Our bodies do best if we eat often during the day (ideally every 2-4 hours).
However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight. Even if you have a really healthy diet, eating your biggest meal in the evening is not the best option, according to a study published in the American Journal of Clinical Nutrition.
Eat a higher-protein, low-carb breakfast instead, like meat and nuts, an omelet, or a low-carb protein shake. Just don't knock the intermittent fasting unless you've really tried it.
An easy way to achieve this is to push dinner a little earlier or skip the late-night snacks. Healthy individuals may consider going longer (13 to 16 hours) to reap even greater benefits in terms of fat-burning.
breakfast within 2 hours of rising with focus on lean protein and low-sugar fruit; lunch: midday paying attention to lean protein + complex carbs; dinner before 8 pm with focus on fiber + low saturated fat; and snacks focusing on high fiber + lean protein.
While most people would think that all fat tissue is the same, in fact, the location makes a big difference. During fasting, fat tissue provides energy to the rest of the body by releasing fatty acid molecules. However, the researchers found visceral fat became resistant to this release of fatty acids during fasting.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too.
The 16/8 IF schedule is just like the 14/10 one, but you fast for 2 hours longer. This means that your eating window is 2 hours shorter. So, you might choose to eat between 9 a.m. and 5 p.m.
Potential Drawbacks of Intermittent Fasting
If you're not already used to skipping meals or not eating for an extended period of time, the hunger and fatigue that can occur when starting IF can be difficult to handle. Other side effects can include insomnia, irritability, headaches, and nausea.
Can you have Coke Zero on a fast? Yes, as another type of diet soda, you can have Coke Zero on a fast. As with any diet soda, moderation is key. Just watch out for potential side effects and avoid drinking it from mid-afternoon onward since its caffeine levels could impact your sleep routine.
With intermittent fasting, breakfast is not only optional, it's discouraged. The most common method is a 16-hour overnight fast, followed by an 8-hour eating window. Yet, nutrition professionals have long suggested that breakfast is critical.
Men and women often experience an average weight loss of 1–2 pounds per week with intermittent fasting. That means you could lose 4–8 pounds in 30 days. Furthermore, studies show that typical weight loss with intermittent fasting is 7–11 pounds over the course of ten weeks.