Intermittent fasting is trendy right now, but the idea has been around for ages. How can you use fasting safely to improve your health?

Intermittent fasting is an umbrella term for an eating pattern that switches between fasting and eating on a regular schedule. There are several approaches to intermittent fasting. The one we’ll be focusing on is time-restricted fasting, which means limiting eating to a six-to-eight-hour window per day. Other types of intermittent fasting include periodic fasting, the 5:2 diet, and alternate-day fasting.

The Benefits. During fasting, your body is using stored energy. Repeated fasting develops the body’s adaptive response and improves resilience. Research shows these benefits to fasting:

• weight loss
• fat loss without losing muscle
• better blood sugar regulation
• lower blood pressure
• lower triglycerides
• reduced inflammation
• improved verbal memory

In addition, people who practice intermittent fasting often report improved sleep, less belly fat, and better self-control. Other benefits for time-restricted fasting include simplified meal planning and cooking, plus more time for hobbies and other activities.

The Best Way. For most people, time-restricted eating is the easiest approach to intermittent fasting. Typically, time-restricted fasters skip breakfast and eat a big lunch and dinner–but, in multiple studies, skipping breakfast is associated with increased risk for diseases, as well as higher body weight. There is a better way to do time-restricted fasting–a way that works in harmony with the body’s circadian rhythm.

Research published in the Journal of Nutrition found that when you eat impacts your weight. Hana Kableova, MD, PhD, director of clinical research at Physicians’ Committee for Responsible Medicine, analyzed research from 50,000 participants in the Adventist Health Study-2 (those who participated in a seven-year follow-up study). She found that people with the lowest increase in body mass index (BMI) had four behaviors in common:

• eating breakfast
• making breakfast the largest meal of the day
• avoiding snacking
• longer overnight fasting–up to 18 hours

“The ancient advice to eat breakfast like a king and dinner like a pauper has new science to back its claim,” says Kahleova. “Based on previous research, we continue to find our body’s metabolism works most efficiently earlier on in the day.”

Front-loading calories at the beginning of the day is practiced in all of the Blue Zones–the areas of the world where people live the longest. They usually eat the biggest meal of the day at breakfast or lunch and the smallest meal of the day in the late afternoon or early evening.

In a study conducted by Kahleova, people with type 2 diabetes experienced reduced body weight, waist circumference, and fasting blood sugars when they ate 2 meals a day–breakfast and lunch–compared to eating the same number of calories spread over six smaller meals.

“By understanding our biology, we can rearrange our meals so that they work for us, instead of against us, to fast-track our health and weight-loss goals, whether it’s losing five pounds or reversing a family history of type 2 diabetes,” says Kahleova.

Ronald Kuhar embraced eating two meals a day when he learned the concept at the age of 30.  Since then, he eats his heartiest meal at around 6 a.m., with a focus on beans, grains, and vegetables. His lunch, which he eats at 12:30 p.m., is centered around grains and fruits. Now, at age 77, he lives a busy life without medical issues or prescriptions. Kuhar works full-time alongside his five employees doing landscaping. He says, “Sometimes, I outwork them!”

How to Get Started

1. Skip the snacks–Start by fasting between meals. This improves digestion by allowing the stomach to rest before the next meal. Beware of snacking triggers, such as boredom, dehydration, and candy bowls.
2. Make breakfast and lunch your largest meals–Plan and cook ahead so you can get meals on the table quickly. Incorporate a variety of high-fiber plant foods, especially whole grains, beans, vegetables, fruits, nuts, and seeds.
3. Eat light and early in the evening, if at all–Decrease the size of the evening meal. Or skip it. Avoid eating within 3 hours of going to sleep so your stomach can rest too. In the Adventist Health Study, people with the highest increase in BMI ate their largest meal after 6 p.m.
4. Space meals 5 to 6 hours apart–If you are used to eating more frequently, you may need to gradually work up to a five-hour gap between meals. This allows the migrating motor complex, the self-cleaning cycle of the digestive system, to do its work. This only happens when the stomach is empty. Expect some rumblings when it’s doing its housekeeping.
5. Recruit support–Share this article with your family or a friend and go on this journey together. When making lifestyle changes, support and accountability make successful transitions easier and more enjoyable.
6. Master the mindset–Your mindset is likely the biggest hurdle. Choose to move away from thoughts of deprivation. Instead, choose to think positive thoughts, such as–My body deserves a rest after working so hard. My body will be healthier and more resilient because of the way I’m taking care of it. I have more time to focus on other activities.

Since I am a foodie, it took time for me to work through this. But, rest assured, it gets easier with practice.

Intermittent Fasting FAQs

1. How often should I do Intermittent Fasting? You’ll get the greatest benefit by doing it daily or as often as possible. Once a week or once a month will still provide benefits.
2. Who should try Intermittent Fasting? The people most likely to benefit from intermittent fasting are those who are sedentary, overweight, retired, have type 2 diabetes, or have low thyroid function, or a slow metabolism.
3. What if 2 meals a day doesn’t work for me? Some people do better with a third meal. This includes children, teens, pregnant and breastfeeding women, and those with eating disorders. It can be as simple as a piece of fruit or toast. Experiment and see what works best for you.
4. What are the best times of day to eat? In the study that Dr. Kahleova conducted with diabetics, participants could choose to eat breakfast between 6 a.m. and 10 a.m. and lunch between noon and 4 p.m. Choose within those time frames, spacing meals 5-6 hours apart. Aim to eat at the same time every day since your body thrives on routines.
5. What if I get hungry? At first, you will get hungry at the time when you were accustomed to eating.  Remind yourself that hunger is a temporary feeling and not fatal. Drink a glass of cold water or unsweetened herbal tea. Distract yourself with an activity that requires your attention, such as a hobby, playing a musical instrument, or reading.
6. Can I chew gum? Anything with calories will break the fast. Chew xylitol-sweetened gum if it helps you get through the hunger pangs.
7. How do I break my fast? Start with two glasses of water when you wake up. Then the best way to break the fast is with
8. break-fast! Make it a substantial whole-food plant-based breakfast, preferably within two hours after waking up.
9. What if I am not hungry at breakfast? If you skip eating in the evening or eat lighter than you used to, you will be hungry the next morning.
10. How do I plan heartier lunches if I work away from home? Pack your lunch the night before. Kahleova recommends, “One easy way is to bring leftovers of healthful meals you’ve prepared at home. Meal prepping at the beginning of the week is another great way to stay on track. You can prepare grain bowls or salad bowls by preparing portions of grains, greens, beans, vegetables, nuts, seeds, or other favorite healthy foods and then package them up to bring to work throughout the week.”
11. What if someone invites me to dinner? Let your health goals and your relationship with the other person guide your decision and pray for wisdom when you’re not sure what to do. Here are several options. You can accept and eat a small amount of food. You can accept and drink water or herbal tea while socializing. You can suggest getting together over breakfast or lunch instead. “It’s important to share in these special social events with family and friends,” says Kahleova. “You can focus on getting the bulk of your calories early in the day, while still participating in social gatherings with a light dinner. Sometimes it also helps to take the focus off food. Remind yourself that you’re there to spend time with the people you love, not necessarily for the food.”
12. What if I want to do Intermittent Fasting but my family does not? Experiment until you find a win-win solution. If you are the primary cook but don’ want to be in the kitchen in the evening, cook the food earlier in the day or at the beginning of the week.
13. What if I find myself overeating when I eat only breakfast and lunch? Overeating taxes the digestive system and negates many of the benefits of intermittent fasting. Since thirst is often interpreted as hunger, drink plenty of water between meals. Remind yourself that you aren’t going to starve and you don’t have to make up for a skipped meal. Don’t multi-task while eating. Tune in to your hunger and satiety signals. Learn from the Okinawans–one of the Blue Zones–who aim to stop eating when they are 80% full.

Nineteenth-century health educator Ellen White practiced eating two meals a day for over 45 years. She wrote, “In many cases, the faintness that leads to a desire for food is felt because the digestive organs have been too severely taxed during the day. After disposing of one meal, the digestive organs need rest. At least five or six hours should intervene between the meals; and most persons who give the plan a trial, will find that two meals a day are better than three.”

Why not try the fast track to better health? What do you have to lose except a few extra pounds?

Written by Heather Reseck, a registered dietician nutritionist who practices daily Intermittent Fasting and teaches whole-food plant-based cooking.