Are you considering skipping breakfast intentionally? Don’t worry, you’re not going off the rails. You might just be ready to dip your toes into intermittent fasting.
At Diso, we’re all about making smart, sustainable, and convenient healthy lifestyle choices that work with your daily routine, not against it. Intermittent fasting isn’t some restrictive fad, It’s a flexible and unique way of eating that can help you balance your energy, support weight goals, and maybe even boost your brain and heart health. But here’s the thing, it's not one-size-fits-all.
If you're curious about giving your body a break from round-the-clock snacking (without the hangry side effects), we’ve got you covered. In this supplement guide, we’ll break down what intermittent fasting is, how it works, why it might benefit you, and most importantly, how to start safely and confidently.
What Is Intermittent Fasting?
Let’s get one thing straight, Intermittent fasting isn’t a diet, it’s an eating pattern. Instead of focusing on what you eat, it emphasises when you eat. By alternating between periods of eating and fasting, intermittent fasting taps into the body’s natural rhythms to support better metabolism, fat-burning, and even cellular repair.
Common fasting schedules include:
- 16/8 method: Fast for 16 hours, and eat during an 8-hour window.
- 5:2 method: Eat normally 5 days a week, restrict calories to 500–600 on 2 days.
- Eat Stop Eat: One or two 24-hour fasts per week.
- Alternate day fasting: Rotate fasting and eating days.
What’s powerful about intermittent fasting is its flexibility, you can tailor it to your lifestyle, making it a sustainable long-term health habit.
Is Intermittent Fasting Healthy?
Yes, for many people, intermittent fasting can be a safe and beneficial practice. Studies have shown it may:
- Improve insulin sensitivity and lower blood sugar.
- Support weight loss by reducing calorie intake and boosting metabolism.
- Reduce inflammation and oxidative stress.
- Enhance brain health by increasing levels of BDNF (BDNF is a crucial protein that supports neuronal health, learning, memory, and mood regulation)
- Promote heart health by improving cholesterol and blood pressure
However, it’s not for everyone. Those with a history of eating disorders, or certain medical conditions, under the age of 18, or who are pregnant or breastfeeding should consult with a healthcare professional first. A safety-first and personalised guidance from a registered dietitian or doctor can make all the difference.
Top Intermittent Fasting Benefits
Here’s a closer look at how intermittent fasting may improve overall well-being:
Weight Loss and Fat Burning
One of the most talked-about intermittent fasting benefits is weight loss. By restricting the eating window, you naturally consume fewer calories. Fasting also encourages the body to use stored fat for energy, especially during longer fasts when glycogen levels drop.
Metabolic Boost
Fasting can increase norepinephrine and human growth hormone, both of which help increase metabolism and muscle preservation.
Improved Blood Sugar Control
Intermittent fasting has shown promise in lowering fasting insulin levels, helping the body use insulin more efficiently. This may reduce the risk of type 2 diabetes in some individuals.
Reduced Inflammation
Chronic inflammation contributes to too many diseases, with integrating intermittent fasting into your daily routine may reduce markers of inflammation.
Cellular Repair and Longevity
Fasting triggers a process called autophagy, where cells clean out damaged components. This cellular “spring cleaning” may help protect against age-related diseases and improve longevity.
Is Intermittent Fasting for Weight Loss Effective?
Research supports intermittent fasting for weight loss especially when paired with healthy eating. A Harvard review found intermittent fasting produced similar or better weight loss than a traditional calorie deficit.
Success often comes down to your consistency and eating quality. Fasting won’t help if you break your fast with ultra-processed, high-sugar foods. To maximise weight loss:
- Eat balanced meals
- Include protein in every meal
- Avoid overeating during your eating window
- Combine intermittent fasting with exercise (especially strength training & cardio)
How to Do Intermittent Fasting: Step-by-Step Guide
Starting intermittent fasting doesn’t have to be overwhelming. I understand we have provided you with a lot of information and a variety of methods, what to avoid etc and the benefits. So, here’s us keeping it simple with an easy step by step guide on how to ease into it safely:
Step 1: Choose the Right Fasting Method
Pick a method that fits your schedule and lifestyle. We’d advise Intermittent fasting for beginners to start with the 16/8, 16 hours of fasting and an 8 hour window of eating. So, skip breakfast and eat between 12 p.m and 8 p.m.
Step 2: Focus on Nutrient-Dense Meals
When you eat, choose whole, unprocessed foods: lean proteins, healthy fats, whole grains, and lots of vegetables. Fasting doesn’t mean feasting, so avoid bingeing but if you want to start even slower, dip your toes in, don’t eat anything different just change the times you eat.
Step 3: Stay Hydrated
Staying hydrated is essential to any human so, no matter your eating habits, drink water and plenty of it throughout the day. Unsweetened tea and black coffee are also allowed during fasts and can help curb hunger.
Step 4: Listen to Your Body
Mild hunger is normal. But if you feel dizzy, fatigued, or irritable, it may be a sign to adjust your fasting window or speak to a healthcare provider.
Step 5: Build Gradually
Start with shorter fasting windows and gradually increase as your body adapts. Be patient, your energy and hunger cues will shift over time.
Combining Intermittent Fasting With Diso Slimming Gummies
Intermittent fasting is a promising tool for weight loss, metabolic health, and energy improvement. It’s simple, flexible, and backed by growing scientific evidence. But like any health strategy, it works best when combined with good nutrition, exercise, and self-awareness.
If you’re looking to achieve your weight loss goals with intermittent fasting and just want that extra support, slimming gummies might make sense, and of course, the type you choose matters. We’ve tried and tested out a range of supplements, dissolvable strips, tablets you name it, and eventually have created the perfect yet tasty gummy. It is easy and convenient to take on the go and has a superior absorption rate than the market.
If you’re curious about trying it, start slow, stay consistent, and listen to your body. Remember, health isn’t just about when you eat, but how and why you nourish your body. If you have any further questions about Diso’s vitamins, take a look at our wellness hub to get a better idea of how our supplements work, or get in touch with us for that personal touch.