Intermittent fasting 101: the beginner's guide

'If Jennifer Aniston does it, sign us up' is a general rule in the Shido office. So with both Jennifer and Reese Witherspoon revealing that they are fans of intermittent fasting (IF) we thought we should take a closer look at this popular method of fasting that is far more than just the latest Hollywood craze.

Many of us in the UK have heard of IF through the work of Dr Michael Mosley. The doctor has published several books on the topic, and he has appeared in a number of TV shows showing the benefits of fasting. But what exactly does IF involve? Can anyone do it? And what is the best way? We reveal all... First things first IF involves not eating for a certain amount of time between meals. Not eating for a few hours can seem difficult, but you will find that it can actually stop you from thinking about food so much. IF is not about which foods to eat, but when to eat them.

Did you know that there are many health benefits to eating less often - both for your body and your brain? IF can help reduce stress and slow down ageing, and it can help you lose weight and reduce the risk of type 2 diabetes as well as cardiovascular diseases. Back in prehistoric times, there were of course no supermarkets or fridges. Food was not always readily available and so our ancestors used to fast often. In fact, our bodies are built to function for a long time without food and it's more 'natural' not to eat for a while than it is to eat three meals a day as well as snacks.

To learn more about IF take a listen to leading nutritionist Amber Albarda's interesting take on this topic, on our type: entry-hyperlink id: 4uT37I7ixyfeqoNInNq7Iu.

How can I do it?

There are several ways to do IF. In essence, it is about dividing a day, or week, into an 'eating period' and a 'fasting period'. You can choose a method that fits your lifestyle:

1. The 16:8 This method (the preferred method of our besties - Jennifer and Reese) involves skipping breakfast and eating your first meal at around lunchtime and then your supper later in the day. So, your eating window will be 8 hours and your fasting window will be 16 hours, hence the 16:8.

2. The eat/fast/eat method This is a more intense strategy that involves not eating from the evening meal one day, until the evening meal the next day. You can do this once or twice a week or every other day.

3. The Fast 800 or 5:2 On two days of the week, you eat a maximum of 500 (for women) or 600 (for men) calories and on other days of the week, you eat normally. Mosley has now revised this figure to 800 calories which he says has the same health benefits but is much easier to stick to. His new method is called the Fast 800.

4. The one-meal-a-day method With this form of fasting, you eat only one meal per day for several days. To achieve the best results it is important to stick to the following 'rules':

• Drink enough water: your body will excrete waste during the fasting period and drinking water helps with this

• Eat as many vegetables, good proteins and fats as possible

• Make sure you get enough exercise - this will keep your metabolism going

Is IF for me?

IF is an eating pattern that demands preparation. Doesn't work for you? Don't worry it's not for everyone. Focus on eating healthy balanced meals and you'll boost your health anyway.

Important note: People with the following conditions shouldn't fast unless it is on the advice of their GP: 

• type 1 diabetes

• fluctuating blood sugar levels

• low blood pressure

• taking medication

• underweight

• history of eating disorders

• if you are trying to conceive, are pregnant or breast-feeding

• if you have missed a period in the past.

For some, the structure of intermittent fasting might be easier to implement compared with the usual diet that requires you to give up specific foods or count calories. You shouldn’t expect to lose lots of weight or reset your metabolism, but if you’re tired of restricting your food choices or counting calories it might be worth a try.