“Some people say, ‘I can do anything for two days, but it’s too much to cut back on what I eat all seven days,’” Kumar says. The idea is that short bouts of fasting keep you compliant should you be hungry on a fasting day, you just have to look forward to the next day, when you can “feast” again. The fasting days are any days of your choosing. The idea is to eat normally for five days (don’t count calories) then on the other two days eat 500 or 600 calories a day, for women and men, respectively. The bestselling book The FastDiet introduced it to the mainstream, and it outlines everything you need to know about this approach. This is one of the most popular IF methods. If this is something you’re interested in doing, you can find the approach that will work best with your lifestyle, which increases the chances of success. There are so many different ways to do IF, and that’s a great thing. Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, Shemek says. Shemek, also pair IF with low-carb or keto styles of eating). Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains (though some experts, like Dr. “One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it,” Kumar says. You also still need to have a healthy diet when you do eat. You may be cranky - “hanger” is real - during fasting periods because low blood sugar can mess with your mood. Also, if you have a history of eating disorders, introducing periods where you’re “not allowed” to eat can put you on a dangerous path toward a relapse. A few groups who shouldn’t: women who are pregnant or trying to become pregnant (extended fasting periods may throw off your menstrual cycle), those taking diabetes medication (blood sugar can drop too far in the absence of food ), or anyone who takes multiple medications (food, or lack of it, can affect absorption and dosage), Kumar says. Not everyone should (or needs to) try IF.

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