Intermittent Fasting

What it does: An eating pattern that cycles between periods of eating and fasting. The most common approach is 16:8 — eating within an 8-hour window and fasting for 16 hours, mostly overnight. Other versions include 18:6, one meal a day (OMAD) and 5:2, where two days a week are very low-calorie. Water, black coffee and plain tea are allowed during the fast.

Who it's for: People who want a simple structure for eating less without counting calories, those who are rarely hungry in the morning, and anyone looking to pair it with a low-carb or ketogenic diet. Anyone with diabetes, a history of eating disorders, or who is pregnant should talk to their doctor first.

Why I use it: It removes decisions. A fixed eating window means fewer meals to plan, less snacking, and more time and focus in the morning. It fits naturally with keto — once you are fat-adapted, skipping breakfast is easy — and it works around long shifts when sitting down for three meals is not realistic anyway.

Tradeoffs: The first week can bring hunger, irritability and low energy. It can make it harder to eat enough protein if you train hard, it does not fit easily around family meals and social events, and a narrow window can turn into overeating if food quality is poor. It is a timing tool, not a replacement for eating well.

Alternatives: Simple time-restricted eating (12:12, finishing dinner earlier), regular calorie tracking, a ketogenic or Mediterranean diet on a normal meal schedule, or periodic longer fasts under medical guidance.