IS INTERMITTENT FASTING A MIRACLE? WHAT ARE ITS EFFECTS ON HEALTH?

INTERMITTENT FASTING (IF): SCIENCE-BASED, PLAIN-LANGUAGE Q&A “IF is not a magic diet; it is a timing strategy that often works by helping energy intake and metabolic rhythms align.” Intermittent fasting (IF) restricts eating to defined wind… →

The “right” IF approach is the one that is safe, fits your health profile, and is sustainable. Start gently (12:12 or 14:10) and progress to 16:8 if tolerated. During fasting, choose non-caloric fluids (water, plain mineral water, unsweeten… →

In IF, “forbidden” mainly refers to calories during the fasting window: sugary drinks, juice, milk/cream coffees, caloric flavored beverages, and snacks break the fast. In the eating window, people claim “anything goes,” but outcomes strong… →

You can eat during the eating window, but results still depend on total energy and food quality. Many people lose weight because they unintentionally reduce calories; if the window is filled with ultra-processed, high-calorie foods, the adv… →

A 16-hour fast often initiates a gradual fuel shift: liver glycogen declines, insulin tends to drop, and the contribution of fatty acids (and sometimes ketones) rises. The speed and depth of this “metabolic switch” vary with the last meal, … →

A 15-hour fast produces physiology similar to 16 hours: insulin tends to decline, fat oxidation contribution rises, and glycogen gradually decreases. For many people, it is easier to implement consistently by finishing dinner earlier and de… →

A 72-hour (3-day) fast is physiologically more stressful than standard intermittent fasting and is not suitable for everyone. Glycogen becomes largely depleted, fat oxidation and ketones rise, and risks such as dizziness, low blood pressure… →

Belly/visceral fat decreases primarily when a sustained calorie deficit exists. IF can support that deficit, so it can indirectly reduce belly fat—but you cannot “spot reduce” fat. Studies show reductions in fat mass on average with time-re… →

Fat burning is not an on/off switch. The body always uses a mix of fuels; the proportions shift as insulin falls after meals. As fasting extends—often around the 12–16 hour range for some—fat oxidation can become more prominent, but timing … →

Plain Turkish coffee (no sugar, no milk/cream) does not meaningfully break a fast from a calorie perspective. Two caveats: caffeine can increase hunger or irritate the stomach in some people, and late-day caffeine can impair sleep and indir… →

Water flavored with a small amount of lemon is typically negligible in calories and for many people does not meaningfully disrupt fasting goals. However, large amounts of lemon juice, added honey/sugar, or lemonade-style drinks add calories… →

Example 16:8 schedule for a generally healthy adult: finish dinner by 8:00 pm, eat the first meal at 12:00 pm next day, and complete eating by 8:00 pm. During fasting: water, unsweetened tea, black coffee. First meal: protein + fiber (e.g.,… →

Effects often appear in layers: early changes in appetite/routine in the first days, and more measurable weight and metabolic changes over 2–4 weeks. Some see quick scale drops in the first 1–2 weeks, partly from water/glycogen. More meanin… →

One-month weight loss varies widely. In time-restricted eating studies, average losses are often modest; meta-analyses report roughly ~1–2 kg on average for 16:8-style approaches, with large individual variation. The main driver is the sust… →

For an 80-kg adult, a safe, sustainable pace is often ~0.5–1% of body weight per week—about 1.6–3.2 kg over 4 weeks. IF can help you reach that range, but success depends on food quality/portions, activity, and sleep. Large early scale drop… →

For a 70-kg adult, a common safe target is ~0.5–1% per week, which equals roughly 1.4–2.8 kg over 4 weeks. With IF, success depends on maintaining balance in the eating window—adequate protein and fiber reduce rebound snacking that can eras… →

Most rapid scale loss over a 5-day near-zero-calorie fast is water and glycogen, not pure fat. As glycogen drops, water is excreted, so the scale can fall by several kilograms—some of which returns upon refeeding. Five-day fasting can incre… →

Avoiding nighttime eating can be a powerful lever because late snacks are often calorie-dense and low in nutrient quality. Late meals can also worsen reflux and sleep quality; poor sleep increases next-day appetite. So “night fasting” may h… →

The 80/20 rule is a sustainability framework: roughly 80% of the time you eat nutrient-dense whole foods, and about 20% you allow flexibility for enjoyment and social life. It is not strict math; it is behavioral strategy. Long-term outcome… →

“30-30-30” is used in different ways online. The most common fitness-nutrition version: eat 30 grams of protein within 30 minutes of waking and do 30 minutes of low-to-moderate activity. The idea is to leverage protein’s satiety effects and… →

With consistent IF for a month (e.g., 14:10 or 16:8), many people develop more structured appetite and meal patterns, and some see reductions in weight/waist and improved glycemic stability. Studies show modest average weight and fat loss, … →

This is a religious (fiqh) matter, and expiation (kaffarah) does not apply uniformly. Diyanet’s High Council explains that some intentional fast-breaking acts in Ramadan require both making up (qada) and expiation (notably sexual intercours… →