Intermittent fasting is a pattern of eating in which there are periods of fasting and eating. What is interesting about this, is there is no discussion of what you can/should eat during the eating period. It is more about the the window of time in which you eat. Periods of fasting can allow Insulin levels to go down far enough and long enough to burn fat. This format of eating has not been proven to be any more effective than any other diet program,  but we are seeing positive health and metabolic changes. There is research to support that intermittent fasting  can:

• Decrease inflammation
• Increase cell repair
• Increase Human Growth Factor
• Improve Insulin sensitivity
• Improve weight stabilization

There are a number of different ways to  intermittent fast. What is important to factor in for you would be, can you sustain or maintain whatever format you choose to try?

• The Leangains portocol: (16/8). This eating pattern allows you to have an eight hour eating period with a 16 hour fast. I find this to be the most sustainable program. Do not eat first thing in the morning and have a cut off period at night. The majority of your fast is while you are asleep! I find it best to not have a late night eating schedule if you can avoid it.
• The 5:2: You eat normally five days a week and cut back your calories 20% two days a week. It is recommended that women have approximately 500 calories and men 600 calories on the fast days.
• Eat-stop-eat: This programs recommends a full fast a few days a week-but not in a row. 
• 14:10: Similar to Leangains with a smaller fast window.
• Alternate day fasting: This is as it is named and you fast every other day-some of these eating plans allow 500 calories on the fast day. There is no conclusive research on this protocol.

Intermittent fasting is not for everyone. If you have any history of an eating disorder, you should not do this eating pattern. If you have a history of any medical condition, you should always consult your doctor before starting one of these eating patterns. 

This eating pattern does not discuss food options, so it is important to note that you should still eat healthy, whole foods and pay attention to portions when not in your fasting phase. Have a diet that includes lots of vegetables and fruits, lean protein, whole, complex carbs, low fat dairy and beans, legumes, nuts and seeds. Reduce sugar and processed foods, stay well hydrated with water and remember to stay active. If you want more information regarding intermittent fasting, I recommend reaching out to a RD in your area to guide you.