Hello Beautiful Soul,
Spring is here! I hope you’re welcoming this new season with fresh hope, energy, and renewed faith.
It’s also that time of year when many of us are thinking about shedding a little extra weight, and I’ve been getting a lot of questions about Intermittent Fasting (IF), specifically, whether it’s a good approach for weight loss and overall wellness. Intermittent Fasting has so many health benefits, so I wanted to dedicate this week’s wellness love letter to unpacking it properly, with a focus on weight management.
WHAT IS INTERMITTENT FASTING, REALLY?
Intermittent Fasting isn’t a diet, it’s an eating pattern. Instead of focusing on what you eat, it focuses on when you eat. The most common approach is the 16:8 method: 16 hours of fasting followed by an 8-hour eating window. Others prefer 12:12, 18:6, or even alternate-day fasting.
The beauty of IF is that it gives your body a break from constant digestion and sugar spikes. It allows your cells to repair, your insulin to stabilize, and your metabolism to reset in ways that traditional dieting often doesn’t.
THE SCIENCE BEHIND IT
When you fast, your body gradually switches from burning glucose (sugar) for energy to burning fat. This process is called ketosis. Beyond weight loss, research suggests IF may:
- Improve insulin sensitivity, helping regulate blood sugar
- Reduce inflammation, which is linked to chronic diseases
- Support brain health by encouraging cellular repair mechanisms
- Aid in weight management and metabolic health
That said, IF isn’t a magic wand. It works best when paired with balanced, nutrient-rich meals, quality sleep, and regular movement.
INTERMITTENT FASTING METHODS:
- 12:12 Method
What it is: You fast for 12 hours and eat during a 12-hour window. For example, if your last meal is at 7 PM, your first meal the next day would be at 7 AM.
Why it works: This is the gentlest form of IF, perfect for beginners. It naturally aligns with sleep, reduces late-night snacking, and gently teaches your body a fasting rhythm without major disruption.
Tips:
- Focus on hydration during fasting hours.
- Fill your eating window with whole, nutrient-dense foods.
- Great for anyone easing into IF or with a busy lifestyle.
Best for: Beginners, those sensitive to blood sugar dips, or anyone easing into fasting without feeling deprived.
- 16:8 Method
What it is: Fast for 16 hours and eat during an 8-hour window. Many people skip breakfast or dinner to fit this schedule.
Why it works: This method extends the fasting period long enough to encourage your body to switch from burning glucose to burning stored fat (ketosis). It’s the most popular IF method because it balances effectiveness with practicality.
Tips:
- Stay hydrated with water, herbal tea, or black coffee during fasting hours.
- Focus on protein, healthy fats, and complex carbs during your eating window to stay full.
- Avoid the temptation to overeat after fasting, it can counteract benefits.
Best for: Those who are already comfortable skipping a meal or looking for noticeable weight management benefits without extreme fasting.
- 18:6 Method
What it is: Fast for 18 hours and eat during a 6-hour window. For example, you might eat only between 12 PM and 6 PM.
Why it works: This method creates a longer fasting period, which can intensify fat burning and support metabolic health. It’s more challenging than 16:8 but can be effective for weight loss if your body tolerates it.
Tips:
- Start gradually, maybe first try 16:8 and extend by 1–2 hours.
- Break your fast with a nutrient-dense meal that includes protein and healthy fats.
- Listen to your body, if you feel dizzy or fatigued, shorten your fasting window.
Best for: Those with some IF experience who want faster results and can sustain longer fasting periods without stress.
- Alternate-Day Fasting (ADF)
What it is: You alternate between fasting days (sometimes allowing 500 calories) and normal eating days.
Why it works: ADF can create significant calorie reduction and metabolic benefits. However, it’s more restrictive and may be difficult to maintain long-term.
Tips:
- Plan your fasting days around low-activity days if possible.
- Focus on hydration and nutrient-dense meals even on fasting days.
- Not ideal for beginners, ease in with shorter fasting windows first.
Best for: Experienced fasters looking for serious weight management or metabolic benefits, but only if lifestyle allows for flexibility.
WHAT TO EAT WHEN BREAKING YOUR FAST:
What you eat to break your fast matters just as much as the fasting itself.
Light & Easy Options (great after a shorter fast like 12–14 hrs):
- 2 boiled eggs + avocado slices + cucumber sticks
- Greek yoghurt + berries + chia seeds
- Overnight oats with Greek yoghurt + berries + chia seeds
- A smoothie: protein powder + spinach + banana + almond butter
Balanced Plate Options (for 16:8 or longer fasts):
- Grilled chicken breast + roasted sweet potato + broccoli with olive oil
- A tuna salad: tuna, leafy greens, cucumber, olives, and a drizzle of olive oil
- An omelette with spinach + mushrooms + a side of avocado
Hearty but Gentle Options (for extended fasts 18+ hrs):
- Lentils & vegetable soup with a side of cottage cheese
- Baked salmon + roasted cauliflower + leafy green salad
- Lean mince (beef or turkey) stir-fry with peppers + zucchini, served with a small portion of brown rice
Remember, breaking your fast isn’t about perfection, it’s about balance. Pairing protein, healthy fats, and
PRACTICAL TIPS TO MAKE IF WORK
- Start Slow: If you’re new, try a 12:12 fast (12 hours fasting, 12 hours eating) before moving to longer windows.
- Timing workouts: Doing light to moderate exercise during your eating window can improve fat burning and preserve muscle.
- Plan ahead. Schedule meals and snacks to prevent reaching for processed foods out of convenience.
- Nourish Your Eating Windows and What You Eat Matters: Focus on whole foods, lean proteins, vegetables, fruits, and healthy fats. Avoid the trap of overcompensating with sugary or processed foods.
- Be Consistent, Not Perfect: It’s normal to have off days. The goal is to build a rhythm, not a rigid schedule that causes stress.
- Pair With Movement. Gentle movement, strength training, or yoga can complement fasting without overtaxing your body.
- Hydrate, Hydrate, Hydrate: Water, herbal teas, or black coffee can help curb hunger.
IS IF RIGHT FOR YOU?
Not everyone thrives on IF. Women, in particular, need to approach fasting carefully because long fasts can disrupt hormones if not done mindfully. Your age, activity level, stress levels, and health conditions all matter. Of course, I would also recommend you see your doctor oy dietician before you embark on any fast to ensure its safe for you considering your unique health needs. The golden rule? Listen to your body. If you feel fatigued, dizzy, or moody, it’s a signal to adjust.
MY PERSONAL EXPERIENCE
I’ve tried IF at different points in my wellness journey, and what I’ve learned is that it’s not about restriction, it’s about rhythm. My body loves having a window to rest from digestion. I notice better focus, less bloating, and more energy when I approach fasting with kindness and mindfulness, rather than forcing it like a punishment.
FINAL THOUGHTS
Intermittent Fasting can be a tool for wellness, but it’s not a one-size-fits-all solution. What matters most is listening to your body and finding a routine that feels sustainable, nourishing, and empowering. Remember: wellness is a journey, not a race.
If you decide to try IF, do so with awareness and compassion. Your body, and your peace of mind will thank you.
Here’s a little thought for you, to carrying into this new season: you can have it all… just not all at once. Balance isn’t about doing everything perfectly, it is a series of trade-offs. It’s about making intentional choices and stewarding your mental and emotional energy toward what truly matters to you right now. And as your priorities shift, your version of balance will evolve too, and that’s perfectly okay.
With love and truth,
Juanita 💛
