Intermittent fasting is a popular dietary approach that focuses on limiting the time window during which one eats, rather than reducing calorie intake. Common fasting patterns include the 16:8 method (16 hours fasting, 8 hours eating), the 5:2 method (normal eating 5 days, low-calorie intake 2 days), and the Eat-Stop-Eat method (24-hour fast once or twice a week). This eating pattern enhances metabolism, aids weight control, detoxifies the body, and supports physical and mental health.

Research has shown that intermittent fasting improves insulin sensitivity, helping regulate blood sugar levels. It promotes weight and fat loss, hormonal balance, and triggers autophagy—a natural cellular repair and renewal process. Benefits also extend to heart health, brain function, digestion, inflammation reduction, and stable energy levels throughout the day.

However, effects can vary between men and women. Men generally experience quicker weight loss and improved metabolism due to naturally higher metabolic rates and increased testosterone levels during fasting. For women, prolonged fasting might disrupt hormones like estrogen and progesterone, so shorter fasting windows—like 12:12 or 14:10—are recommended for maintaining hormonal balance.

Key considerations include consulting a doctor before starting intermittent fasting, maintaining hydration, and stopping if any adverse symptoms like weakness or dizziness occur. When practiced mindfully, intermittent fasting can be a valuable tool for improving metabolic health and overall wellbeing.