How to start Intermittent fasting

Everyone knows to achieve healthy life, we are what we eat and workout. While staying healthy is one of the most important things in life. Are you someone like me? where counting calories, keto diet are stressful for you? how many cheat days, or you have to eat salad and healthy food everyday.
Got to know about Intermittent fasting from my student. Intermittent fasting is quite practical. Where you do not need to worried about what to eat, you still can cheat and eat, but what you need to know is the RESTING TIME or CERTAIN CALORIES INTAKE.

When we talk about intermittent fasting is unlike Ramadan puasa. "Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods are permitted."

Here are some of the most popular intermittent fasting:

1) The 16/8 Method: Fast for 16 hours each day, for example by only eating between noon and 8pm.
*Good for people who monitor based on TIMING/ DURARTION.
*Tips: just use up office hours or active time to eat. for eg: 9am - 5pm/ 10am - 6pm/ 11am - 7pm/ 12pm - 8pm. Remaining hours, just rest and avoid solid food.

2) Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
*almost similar like 1 whole day fasting. I don't recommend this method, even it is still 1 or 2 days per week. 24 hours without eating, zzz.

3) The 5:2 Diet: During 2 days of the week, eat only about 500–600 calories.
* Out of 2 days / week, take up 500-600 calories intake. no restriction what to eat, but rather just google how much are the calories of food you plan to take. This is great for people who like to count CALORIES.

I give you some examples on calories intake:

• 1 bowl white rice/ chee cheong fun = 204 calories
• Plain roti canai & dhal = 360 calories
• Malaysia favorite carbos meal (fried noodles, curry soup, nasi lemak) = 400- 600 calories. Pasta less calories.
• Meat, Poultry + Seafood (steam 100-200 cal. Curry 300 cal. Deep fried 500-600 cal)
• Vegetables, soup, tofu: (steam/ boil 100 cal. Deep fried 200 cal)
• Fast food burger 230-450 cal. Add French fries 290 cal
• Pizza 200 cal
• Sweet dessert soup, ice kacang 150 cal
• Alcohol – beer 150 cal, wine 122 cal

• Iced Milo: 414 calories
• Maggie mee: 346 calories
• Iced coffee: 215 calories 

Hope this simple sharing can help you to achieve healthy life. Take care everyone!

Pls remember that diet or fasting plan might not work for everyone, but if you got a target, consider this intermittent fasting plan. Simple, direct, no fuss.

Don't over stress with being looking skinny, cause we love our body, mind, but do not over eat or abuse our health.

How long does it take to see results in intermittent fasting? 10 weeks/ 2-3 months.

Remember, the basic rules for healthy life is still: sleep, rest, exercise.

If you would like to try to do virtual fitness classes, do check out the current Tabata classes that I have:

Even simple jogging or swimming can make your mind and body stay active.

*Please take not that not all diet plans are applicable to everyone, especially those with health issues, such as diabetic, etc.

Source: https://www.healthline.com/nutrition/what-is-intermittent-fasting