Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting (or reduced calorie intake) and non-fasting over a given period. Three methods of intermittent fasting are alternate-day fasting, periodic fasting, and daily time-restricted feeding. Intermittent fasting may be similar to a calorie-restriction diet, and has been studied in the 21st century as a practice to possibly reduce the risk of diet-related diseases, such as metabolic syndrome. The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardiometabolic diseases. Here at weightwatcherGh, we believe that not everyone is fit to fast intermittently and for those who can, there should be a way of slowly introducing it, to make it very easy. There are liquids and foods one can take prior and during intermittent fasting that will reduce and stop hunger pangs and will enable client enjoy it to the extend they are even unaware that they are fasting.





Intermittent Fasting Methods

There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods. During the fasting periods, you eat particular foods which are low on the glycolic index or nothing at all.


These are the most popular methods:

-The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.

-Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

-The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.


Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.



Our website has an intermittent fasting tracker (check the menu tab) to guide you during periods of intermittent fasting. It helps you to track your intermittent fasting periods, history and trend.



Health Benefits of Intermittent Fasting




-Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (1, 13Trusted Source).


-Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes (1).


-Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (17Trusted Source, 18Trusted Source, 19Trusted Source).


-Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease (1, 20Trusted Source, 21).


-Cancer: Animal studies suggest that intermittent fasting may prevent cancer.


-Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.


-Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer.


SOURCES: Healthline, Wikipedia, Guyton and Hall