Intermittent fasting
Intermittent fasting
Intermittent fasting is a lifestyle that alternates periods of eating with fasting periods, focusing not on what you eat but when you eat.
By lowering insulin levels, the body becomes sensitive to glucose again and starts burning fat for energy, so intermittent fasting has a beneficial effect on weight loss and type II diabetes.
How it works
Eating window
The period between the first and last meal.
Fasting window
The fasting period between the last meal and the first meal of the next day.
Ideal: 16–20 hours fasting, 1–2 meals daily (including the OMAD variant – one meal a day).
Main benefits
- Regulating blood sugar and body weight
- Reducing inflammation and oxidative stress
- Mental clarity, better sleep, and steady energy
- Improving cardiovascular health and insulin sensitivity
Popular types of intermittent fasting
- 16/8: 16 hours fasting, 2–3 meals.
- 20/4: one substantial meal daily.
- Periodic fasting: alternating 5 days of eating – 2 days of fasting.
Intermittent Fasting – Menu and Recipes
Discover the cookbooks recommended by Doctor Cip, with meal ideas suitable for every type of fast: light soups, healthy fats, satisfying combinations without sugar and white flour.
Doctor Cip’s recommendation
For an effective and safe fast:
- Berberine – helps regulate blood sugar, dose: 2 capsules per day
- Zeolite – supports detoxification. Dose: 6 capsules per day. Start with one capsule on the first day and increase by one capsule daily until reaching 6. Drink 2 liters of water per day. If taking medication, leave a 2-hour interval between zeolite and medication.
- Aronia Biotic – balances intestinal flora, dose: 1 capsule per day
- Coconut oil (I recommend in coffee) because it reduces sweet cravings, delays hunger, and gives energy.
- Avoid or strictly limit sugary products and juices and reduce other carbohydrates (flour products, potatoes, rice).
My recommendation is to listen to your body: test and see which option feels best for you. Don’t overdo it!
Remember: Intermittent fasting is a marathon, not a sprint.
I started with a 14-hour fast and 3 meals, then moved to 16 hours, then 18 hours and 2 meals, and finally to one meal a day – effortlessly, naturally.
I also tried a 48-hour water fast, but I didn’t like it, so I didn’t repeat it. Even today, on most days, I eat only once a day.
© Doctor Cip • Informative content. Does not replace medical consultation.
Frequently Asked Questions about Intermittent Fasting (FAQ)
How long should the feeding break last?
How long should the feeding break last?
The feeding break must be at least 16 hours.
Can you drink coffee or tea during fasting?
Can you drink coffee or tea during fasting?
Yes, provided they are not sweetened with sugar. Even better, add a teaspoon of coconut oil, as it reduces sugar cravings and delays the feeling of hunger.
Do medications or supplements break a fast?
Do medications or supplements break a fast?
Well, I won't interrupt her.
What happens if you break the fast?
What happens if you break the fast?
Nothing bad is happening – you're just temporarily returning to your previous metabolism.
