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The Rily guide to intermittent fasting
The Rily guide to intermittent fasting
What really happens when you stop eating? How to fast the right way, and why it's all worth knowing about.
Diet feature
December 7, 2025
Contrary to the hype surrounding wellness culture, fasting isn't a fad - it's a natural metabolic pace that humans have practiced and evolved with for hundreds of thousands of years. For the overwhelming majority of our species' history, before we had fridges, supermarkets, delivery apps, and sneaky midnight snacks, our ancestors cycled between feasting and fasting. It wasn't some biohacking 'protocol,' it was just life.
In the last second of the evolutionary clock, however, modern living has broken that rhythm. The truly miraculous ability to eat almost constantly from morning to midnight, and through every season, means that time in a fasted state is the exception instead of the norm. The result of this normalized constant consumption is insulin resistance, constant cycles of hunger, and chronic low-grade inflammation. And all of it quietly chips away at our short-term well-being and long-term health.
Intermittent fasting might just offer us a chance to step back in time and reclaim some of the benefits of not eating that our predecessors were so familiar with. So if you've ever been curious about whether it's actually healthy, or what happens inside your body after 4, 12, or 20 hours without food, this guide will break it all down clearly.
By the end, you'll be clear on exactly how fasting works, which schedule will suit you best, how to get started, and how to fully reap the benefits- without burning out.
In this article, you'll learn:
What intermittent fasting is (and what it's not)
What happens when you fast, hour by hour
The real, proven benefits
Popular approaches to intermittent fasting
Who should not fast
How to begin, step by step
What breaks a fast
And, we'll answer some frequently asked fasting questions
Intermittent fasting ("IF") is unique in the world of diet culture for emphasizing what you eat less and when you eat it more. In a nutshell, it structures your day or week into periods of eating and periods of not eating.
There are two main categories:
Time-restricted feeding (TRF): This limits the 'feeding window' to a predetermined range. The most common form of TRF involves 16 hours of fasting followed by an 8-hour feeding window; however, there are numerous other variations.
Pattern-based fasting: This focuses less on dividing each day and more on the week as a whole. Examples include five days of eating and two days of significant caloric restriction, aka "5:2", and alternate-day fasting, which is exactly what it sounds like-fasting every other day.
We'll look more closely at these fasting methods shortly. For now, let's clear up a few common misconceptions:
Intermittent fasting is not starvation. It should be a structured, sustainable, and comfortable way to incorporate fasting into your lifestyle without making your lifestyle all about fasting.
The fasting timeline: what happens in the body, hour by hour
The best way to understand how intermittent fasting actually works, and why it can be so beneficial, is to look at how your body's metabolism changes as you progress further from eating, and more deeply into a fasted state.
0-4 hours after eating: the fed state
After a meal, your insulin naturally rises, working like a key in a lock to let the fresh supply of blood glucose flow into cells. Your body is focused on digesting food, storing nutrients, and building tissues (also known as anabolic growth). Excess energy is stored as glycogen for later use. Protein synthesis is at its peak, and with plenty of carbs to burn, ketones are basically at zero. A meal especially high in carbohydrates can extend the fed phase for 6-8 hours and delay the metabolic switch that follows.
4-12 hours after eating: the transition phase
When blood glucose is removed from the blood and the cells are nourished and fueled, insulin levels decrease. The body begins to shift away from storage mode and into usage mode: liver glycogen starts to be broken down, and gluconeogenesis (the creation of new glucose from non-carbohydrate sources like amino acids and glycerol) increases gradually. At this point, ketones start to appear at trace levels. This is where we generally feel hunger, which is often as psychological as it is physiological. It's common to sit down to lunch a few hours after breakfast and say "I'm starving," but you are, most assuredly, not!
When it comes to IF, there's no one best method: if anything, the best approach to IF for you will be the one that suits your biology and lifestyle. What you do not want to do is try to make your lifestyle conform to a fasting schedule!
The following have been well established in scientific literature and popular culture alike:
**16 / 8 **
The single most beloved way to fast intermittently, 16/8, as the name suggests, involves fasting for 16 hours and eating all meals within an 8-hour feeding window, typically between 12 and 8 p.m. Since half the fasting time will be spent asleep, this approach can be as simple as skipping breakfast, allowing for shared social lunches and dinners. This schedule has also been scientifically validated to lower blood pressure, naturally reduce caloric intake, and help with weight loss; all without ever counting calories.
20 / 4
This more restrictive approach, also known as "," as popularized by Ori Hofmekler, offers even more time in ketosis and theoretically provides slightly more of all the benefits of fasting. However, it may not be easy to fit into real life, and it is generally less easy to sustain. It typically involves one large meal and plenty of snacking, or two meals at either end of the four-hour feeding window. There is evidence that the Warrior Diet can indeed .
Gluten-Free Air Fryer Orange Chicken (left) | Thai Green Curry with Crispy Cod (right)
Mistakes people make when intermittent fasting
Any diet or eating pattern will have common pitfalls. If you're an existing or aspiring IF'er, here's what to watch out for:
Micronutrient-poor food inside the eating window. Intermittent fasting should not be seen as a licence to eat 'whatever' when you're not fasting. Moreover, high glycemic diets will make the fast itself much less pleasant. Low-carb diets and IF go together naturally: the common theme is an easy, gentle insulin arc, instead of a rollercoaster.
Treating fasting as punishment for indulgence. Over time, this can potentially result in an unhealthy relationship with food in general, even for those without a history of disordered eating. If you see that IF is leading to a cycle of bingeing and deprivation, it is likely a big red flag that it's not a good fit.
Not eating enough during the feeding window. Your body still needs calories, and 16/8 fasting (for example) naturally leads to a reduction of caloric intake. You may get so comfortable with this new arrangement that you actually under-eat during the feeding window.
Chocolate Peanut Butter Chia Pudding (left) | One Pot Pasta with Leek, Bacon & Peas (right)
The bottom line: is intermittent fasting a healthy choice?
Remember, even a popular IF pattern like 16/8 is by no means a cookie-cutter solution. Finding the exact strategy that suits you best may take some trial and error, and it might lead you to the discovery that IF, generally, isn't for you.
However, after noting the critical caveat that not everyone will enjoy or benefit from intermittent fasting, we can say with considerable confidence that intermittent fasting is generally healthy and effective.
In a sense, intermittent fasting should be thought of not so much as a trend as a return to the type of feast-and-famine rhythm humans have followed for the vast majority of our history. When adapted to real life and approached with care and intention, it can be a surprisingly comfortable and sustainable way to balance health and freedom.
Sources
Almabruk, B. A., Alharbi, S. H., Alsaqer, F. S., Al Essa, A., Eid, H., Alqahtani, O., Badawood, M. A., Alzahrani, E. M., Alzahrani, E. M., Alshaikh, F. K., Alfaraj, R. M., Alarqan, H. H., Aljuaid, R., Al Sharari, A., & Alghamdi, M. A. (2024). The role of intermittent fasting on Metabolic syndrome: A systematic review and meta-analysis. Cureus. https://doi.org/10.7759/cureus.71623
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Damien ZielinskiA cloud-based functional medicine practitioner with a focus on mental health and insomnia
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The Rily guide to intermittent fasting · Good Recipes
IF is not strictly related to ketogenic diets, though fasting and very low-carb eating often complement each other nicely. Moreover, the longer the fasting window, the more ketones the body will naturally create.
Many people love the benefits of intermittent fasting, but that does not mean it will be safe, appropriate, or enjoyable for everyone- more on that later.
12-18 hours after eating: metabolic switching and early ketogenesis
As the memory of your last meal fades, or possibly while you sleep overnight, glycogen stores begin to decline. The burning (or oxidation) of body fat begins to increase significantly. For many, this is where the first real rise in ketones starts to occur. Blood sugar levels stabilize, and insulin sensitivity begins to improve. Enhanced insulin sensitivity is one of the most valuable potential outcomes of any approach to IF, and one of the most important barometers of health in general. However, keep in mind that 'fasting' for only 12 hours doesn't seem to have any benefit at all; it's only when pushing the fasting window closer to 16 hours that reductions in blood pressure and weight start to be seen.
18-24 hours after eating: full ketosis and mitochondrial housekeeping
As the fast starts to really become a quick one, blood ketones rise steadily. At this point, counterintuitively, hunger can completely disappear thanks in large part to ketone-driven appetite suppression and plummeting levels of the hunger hormone ghrelin. The body gradually shifts decisively away from burning carbs and towards relying on fat as a primary fuel source. This is also where autophagy, the body's internal cleanup system for clearing away misfolded proteins and other cellular debris, begins to ramp up seriously.
The benefits of intermittent fasting
Metabolism and weight balance
Now that you know how fasting works, it shouldn't be surprising that intermittent fasting can improve insulin sensitivity, upregulate fat burning, and stabilize blood sugar. Many studies comparing intermittent fasting to more conventional calorie restriction find similar weight loss outcomes, which isn't surprising, as both tend to reduce overall calories. But for many people, the old 'eat less, move more' approach can be challenging- and unpleasant- to sustain. Intermittent fasting is comparatively more straightforward, with no need to count calories, and easier to incorporate into busy and demanding lifestyles. After all, there is (at least) one less meal to think about.
Cellular and mitochondrial health
Since the fasting state promotes autophagy and the clearance of accumulated metabolic waste byproducts, it can actually stimulate an internal housekeeping circuitry that extends far beyond giving your digestive system a break. Animal studies have clearly demonstrated this; in humans, emerging evidence is promising that fasting may trigger pathways linked to cellular repair, reduced inflammation and oxidative stress, as well as improved mitochondrial resilience. Putting all of this together suggests that regular fasting regimens may hold potential for promoting healthy aging and preventing chronic diseases, such as diabetes and cancer.
Cognitive and mental health benefits
A clear and stable mind is one of the most commonly reported and beloved benefits of fasting. It seems to enhance recall, reduce brain fog, and increase BDNF, the brain's "Miracle-Gro." Much of the research on this topic comes from animal studies, but in humans, preliminary research suggests that IF can improve memory and slow the aging of the brain. This backs up frequent anecdotal reports of clean, uplifted focus- probably byproducts of steady ketones, and a break from surfing non-stop blood-sugar waves all day. Since the brain is extremely fuel hungry, sensitive to glucose fluctuations, and absolutely loves ketones, this all makes sense.
OMAD
OMAD stands for One Meal a Day. It's straightforward and includes the most fasting of any daily IF model. For most, however, eating only one meal a day can be very tough to sustain. Moreover, it's not clear whether the long-term benefits even exceed those of 16/8 fasting. If you are new to intermittent fasting, it's highly recommended that you do not start here. For those who can sustain it, increased fat burning and rebalanced blood sugar may be among the rewards.
**5:2 Two low-calorie days **
This clinically validated weekly rhythm involves eating normally for 5 days and drastically reducing caloric intake for two non-consecutive days. Some people love the flexibility of this approach, but others may find it less intuitive than a daily repeating pattern. Nevertheless, compelling research consistently shows that 5:2 fasting can be significantly beneficial for improving insulin sensitivity, promoting weight loss, lowering blood pressure, and reducing LDL cholesterol. Under careful medical supervision, the 5:2 diet may even reduce HbA1c more effectively than Metformin for type 2 diabetics.
**Alternate-day fasting (ADF) **
Fasting every other day involves cycling between a fasting day, during which no more than 25 per cent of normal calories are consumed, and a feeding day, during which food is unrestricted. Research on ADF is pretty clear that it can lead to significant improvements in insulin sensitivity and steady weight loss, often on par with daily calorie restriction. However, the schedule can feel demanding compared to more moderate IF strategies like 16/8.
Who should avoid intermittent fasting?
Nothing is for everyone, and IF is no exception. It should be avoided by:
People with diabetes using glucose-lowering meds
Anyone with a history of disordered eating
Anyone pregnant or breastfeeding- or kids, for that matter
People with preexisting menstrual irregularities or hypothalamic issues
Fasting involves a drop in blood sugar, which is an inherently stressful experience, especially for those who are uninitiated. The benefits of this physiological change will far outweigh the risks for many, but not all. If it isn't already clear, intermittent fasting is not a one-size-fits-all program. It is always best to consult your primary care physician before starting any fasting regimen. In cases where it may be beneficial or harmful, as with type 2 diabetes, ongoing medical supervision throughout the program is a must.
How to begin intermittent fasting, step by step
The No. 1 golden rule of embarking on an IF regimen is to ease into it. Especially if you're starting from a place of eating from 7 am to 10 p.m., you'll definitely want to gradually taper down the eating window instead of jumping right in. Establishing your current typical eating window and then reducing it by an hour a day until you arrive at the 16/8 pattern is the best approach - even if it takes a week or longer.
Some other valuable quick-start tips include:
Anchoring your meals at consistent times to support healthy circadian rhythms and hormones. Eating within an 8-hour window is one thing, but changing the timing of that window from day to day won't get the same results.
Make protein the centrepiece of each meal. Balancing insulin and blood sugar is a big part of the benefits of IF- and making protein the star of the show (the lead singer of the band, if you will) is likely the single best way to do that.
Prioritize electrolytes and hydration. Especially if you want to train intensively during your fasting window, you'll want to pay even more attention to hydration and electrolytes (or even simple sea salt in your water) than usual. With insulin levels lowered, you will urinate a bit more and retain a bit less sodium.
Track your sleep, hunger, mood, and energy levels- not just your weight. Keeping a journal is the best way to determine whether the IF lifestyle is genuinely working for you.
What breaks a fast?
The simple thing to remember is that anything caloric will break a fast. This is why black coffee is fine- and generally cherished by IF'ers. But add milk or sugar to that same coffee, and the body's digestive faculties wake right up, officially ending the fast. Other non-caloric possibilities include:
Tea (black, green, or herbal)
Electrolytes or simple sea salt in water
Supplements or medication that don't contain carbs, fats or protein
Intermittent fasting FAQ
Can you build muscle while intermittent fasting?
Yes, you absolutely can, as long as your total daily protein is sufficient and your strength training is consistent. Many athletic individuals like to train- whether with weights or cardio- toward the end of their fasting window.
Is intermittent fasting bad for hormonal health for those with ovaries?
It comes down to the individual. Some research indicates no change in reproductive hormones. One review found that IF can reduce testosterone and improve menstrual regularity for those with PCOS. It largely depends on stress levels, fasting duration, and cycle health. Some anecdotal reports claim that a gentler approach to IF, like 14/10 instead of 16/8, is more conducive to healthy hormone balance.
How long will it take to see results from intermittent fasting?
Results vary widely, but most people feel improved digestion, more stable energy levels, and clearer concentration within 2-4 weeks.
Is skipping breakfast the same thing as intermittent fasting?
It actually can be this simple- but not if your subsequent eating window stretches right up to midnight—structure and consistency matter.
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