How it Works

• Select Duration of Your Can-Eat Window. If you just starting this type of diet and you never did fasting before, then start low and go higher while you progress. You can start with 16:8 format, meaning that you eat within 8 hrs window and fast the rest of the day.
  In a broader sense, duration of fasting window depends on many factors, including your age, health conditions, cultural traditions and personal food adaptability.
• Select Start Time of Can-Eat Window. Adjust this time according to your regular day schedule. For example, in 16:8 fasting format you can set a start time to 11am, then the end time will be 7pm.
• Changing Can-Eat Window's Start Time. While it is technically possible to change your daily can-eat start time, for your own health benefits it is recommneded to stick to one, selected time window parameters and don't change them frequently. But if, for some reasons, you have to make temporary adjustments there, try to get to permanent (old or new) time schedule whenever it is possible.
• Switching to More Advanced Time Formats. Once you start feeling that your accomodation to selected fasting format goes well you can start narrowing the eating window duration, going from 16:8 to 18:6 and higher. If at some point of time you realize that new time format is too agressive for you, feel free to return back to the format you tolerate well.

Note also, that the strictest form of intermittent fasing, usually associated with 22:2 Fasting format, is a so-called OMAD (One Meal A Day) which quickly gains popularity among intermittent fasting practitioners due to its health benefits.

Foods to Eat

Foods to Limit

How it Works

• Regular Eating Days include regular balanced meal with more added healthy proteins.
• Control Eating Days normal balanced meal with lots of non-starchy, low calories vegetables.
• Flexi Eating Days are the cheat days, where no foods and drinks are off-limits. This flexi day may be any day in the week you like, with Sunday being a most popular choice as a family day.

Foods to Eat

• Lean Meat
• Poultry, like skin-off chicken and turkey
• Fish and Seafood
• Eggs, as an excellent source of healthy proteins
• Low-Carb Foods, i.e. all foods with less than 5 grams of carbs per 100 grams.
• Non-Sugary Drinks: all protein-based drinks, like protein shakes, smoothies etc. would wpork here.

Foods to Avoid

• Sugary Beverages, such us regular colas and energy drinks
• Candies, as a food loaded with calories, sugar and fat
• Sugary Cerials, as a food loaded with sugar, starch and food coloring
• Baked Foods, such us cookies, cakes, and pastries
• Fried Foods, like potato chips, which are normally high in trans-fats

How it Works

• Regular, Not-fasting Days - Eat a healthy diet with lots of fruits, vegetables, whole grains, beans, nuts, and fish.
• Fasting Days - Consume fewer calories, typically between 500 and 600 calories for women and 600 and 800 calories for men.

Foods to Eat

• Lean Proteins: meat, poultry, fish and other lean proteins.
• Fruits and vegetables: Load your plate with different colors to get a range of nutrients.
• Legumes: beans and lentils.
• Whole Grains, like whole-wheat breads, whole-grain pastas, brown rice, and quinoa, which are rich in fiber and vitamins.
• Low-fat and Nonfat Dairy Products, such us yougurt, buttermilk and kefir.
• Eggs - a good source of healthy proteins
• Nuts and Seeds: all nuts and seeds for healthy fats.
• Healthy Fats, like extra virgin olive oil, grape-seeds oil ...

Foods to Limit or Avoid

How it Works

1. First meal being alkaline foods only
2. Second meal to be protein foods with salads, vegetables and fruits
3. Third meal composed of starchy foods with salads, vegetables and sweet fruits

Foods to Eat

• Alkaline Foods:
  • Most fruits and vegetables, salads, and herbal teas
  • Grains, like rice and whole grains
  • Potatoes
• Acidic foods:
  • Protein foods, like meat, fish, dairy, and other high-protein foods
• Neutral Foods:
  • Nuts and Fats: all nuts (except peanuts), butter, cream, egg yolks, and olive oil
• Starches:
  • Starchy Vegetables: potatoes, sweet potatoes, pumpkins, and artichokes
  • Sweet Fruits: all ripe fruits like raisins, dates, figs, sweet grapes, and ripe bananas

Foods to Limit or Avoid

• Sugary Foods, such as cereals, breakfast bars and other sugary foods.
• Artificial Sweetened Products, like diet sodas, flavored yogurts and sweetened juices.
• Low-fat Foods
• Refined Grains
• Dairy Products, such as milk, buttermilk, yougurt and cheese
• Combination of Starches and Proteins: avoid eating starches and proteins in the same meal.