Can I take supplements or medications during my fasting window?

Most supplements and medications are fine during fasting, but check with your doctor. Calorie-free supplements (like vitamins) won’t break a fast, but some meds need food. Time them with your eating window if possible.

Can I work out while fasting?

You can exercise while fasting, and many do! Light cardio or strength training works well, but intense sessions need proper fuel . If you feel dizzy, eat a small meal in your eating window before training. Don’t forget to hydrate properly!

How long does it take to see results?

Results vary, but most notice changes in 2 to 4 weeks. Keep in mind that factors like diet quality, fasting method , and activity level matter. Track progress with a journal or scale, but don’t obsess; sustainable changes take time.

Can I drink coffee or tea during fasting?

Yes, you can sip black coffee or unsweetened tea during fasting periods – they’re calorie-free and won’t break your fast. They might even curb hunger and boost focus. If caffeine makes you jittery or hungrier, try herbal tea or water instead.

Will I lose muscle mass?

Not if you play it smart. Intermittent fasting can preserve muscle if you eat enough protein (like chicken or beans) during eating windows and include resistance training. Studies show muscle loss is tied to calorie deficits, not fasting itself.

How do I know if intermittent fasting is working?

Signs that IF is working include weight loss , better energy, improved focus, or stable blood sugar. If you feel good and see progress in 4 to 8 weeks, it means your efforts are working. For clear results, track metrics like weight, waist size, or how you feel.

Can I combine intermittent fasting with other diets?

Yes, IF pairs well with diets like keto, paleo, or Mediterranean, as it’s about when you eat, not what. But make sure to focus on nutrient-dense foods during eating windows to align with your diet’s goals. If you’re not sure how things work, consult a nutritionist.

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Intermittent Fasting: Is It Worth It? Real Answers 2025

An analog clock on a plate, symbolizing IF is about when you eat and not what you eat

Intermittent Fasting (IF) is a different kind of dieting, focusing more on when you eat rather than what you eat or how much. The name comes from its nature – a pattern that cycles between periods of eating and not eating.

Over the last few years, IF has gone from niche to mainstream, with fans swearing by everything from the 16:8 method to alternate-day fasting. Some say it helped them shed stubborn pounds, while others praise its potential perks for energy, focus, and even longevity.

But is intermittent fasting really that great? With the help of our in-house nutritionist, I cracked open the IF trend, and I’ll break everything down for you in this well-researched and comprehensive guide. So stay tuned until the end to learn everything there is about IF!

What Is Intermittent Fasting, & How Does It Work?

Think of intermittent fasting as a time-based eating strategy, not a classical diet. Instead of obsessing over carbs or calories, IF focuses on when you eat rather than what you eat. You cycle between periods of eating and fasting, when you don’t eat anything or eat very little.

Unlike classic calorie restriction, where you're trimming portions all day, IF gives your body longer breaks from digestion, which some research suggests might have benefits beyond the scale¹. It’s worth noting that many of these benefits of IF are mediated by the weight loss that often comes with IF.

Types of Intermittent Fasting

The good news is that there’s no one-size-fits-all when it comes to intermittent fasting. Different approaches suit different lifestyles, hunger cues, and goals. You can even design your own methods, but if you’re looking for inspiration, here are the most popular types: