Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods to eat but focuses on when to eat them. Popular methods include 16:8, 18:6, and OMAD, each differing in the length of the fasting window.
The 14:10 or 16:8 method is recommended for beginners. The 16:8 aligns naturally with sleep patterns — for example, finishing dinner by 8 PM and skipping breakfast until noon. This makes the fasting window largely painless as most of it occurs during sleep.
Yes. Water, plain black coffee, and unsweetened tea are generally allowed during fasting windows as they contain negligible calories and do not significantly break a fast. Avoid sugary drinks, milk, juices, or anything with calories during the fasting period.