Intermittent fasting guides
Plain-English guides to intermittent fasting: how to start, what breaks a fast, schedules, side effects and fasting with a health condition. Every guide opens with a direct answer, says how strong the evidence is, and links to the tools that do the maths for you.
When Intermittent Fasting, What Can I Drink? Full List
Water, black coffee, plain tea and sparkling water keep you fasted. See which diet drinks, milky teas, juices and alcohol break a fast, with calories.
22 Oct 2026
Water Fasting: What Happens, the Risks and How to Refeed
Water fasting means only water for 24 hours or more. What happens hour by hour, who should not try it, what breaks it and how to refeed safely.
22 Oct 2026
OMAD Intermittent Fasting: How One Meal a Day Works
OMAD intermittent fasting means one meal a day and about 23 hours without food. What a trial found, the protein one meal must hold, and who should skip it.
22 Oct 2026
Intermittent Fasting Not Losing Weight? What to Check First
Intermittent fasting and not losing weight? Check water weight, your real window, drinks and portions against your maintenance calories, in that order.
22 Oct 2026
Intermittent Fasting Side Effects and Who Should Avoid It
Intermittent fasting side effects in trials, from hunger and headaches to bloating, plus serious risks, when to see a doctor and who should not fast.
22 Oct 2026
Intermittent Fasting Diet Plan: A 7-Day 16:8 Meal Plan
An intermittent fasting diet plan for a 16:8 week: seven days of meals, the protein each day gives, and how to set your calories first.
22 Oct 2026
Intermittent Fasting for Women: Trials, Cycle and Age
Intermittent fasting for women: what trials in women found, how to fit fasting around your cycle and your age, and the signs that mean stop.
22 Oct 2026
Intermittent Fasting for Weight Loss: What the Trials Show
Does intermittent fasting work for weight loss? What the trials found, how much to expect, and how to set your window, calories and protein.
22 Oct 2026
Benefits of Intermittent Fasting: What the Evidence Shows
The benefits of intermittent fasting rated by evidence: weight loss, blood sugar, blood pressure, autophagy and the brain, and how fasting works.
22 Oct 2026
How to Start Intermittent Fasting: A Step-by-Step Plan
To start intermittent fasting, check it is safe for you and choose a gentle first schedule. Set your times, then add an hour or two a week.
22 Oct 2026
Intermittent Fasting Electrolytes: Do They Break a Fast?
Plain salt and unsweetened electrolytes don't break a fast. How much sodium is sensible, when potassium is risky, and which drinks hide sugar.
22 Oct 2026
Does Coffee Break a Fast? Black Coffee and Every Add-In
Black coffee has about 2 calories a cup and keeps most fasts intact. See how milk, cream, sweeteners, oat milk and bulletproof coffee change the answer.
22 Oct 2026
Autophagy and Intermittent Fasting: How Many Hours?
Does intermittent fasting trigger autophagy, and after how many hours? What human studies found, why the 16-hour figure is unproven, and what may stop it.
22 Oct 2026
5:2 Intermittent Fasting, 4:3 and Alternate-Day Fasting
5:2 intermittent fasting means two low-calorie days a week. How 5:2, 4:3 and alternate-day fasting work, what the trials found, and how to plan the days.
22 Oct 2026
Intermittent Fasting vs OMAD: 16:8, 18:6 and 20:4 Compared
Intermittent fasting vs OMAD: how 16:8, 18:6, 20:4 and one meal a day compare on weight loss, hunger and protein, and how to pick one.
22 Oct 2026