Intermittent fasting
Intermittent fasting is a lifestyle that alternates periods of eating with periods of fasting, without imposing what you eat, but when you eat.
By reducing insulin levels, the body becomes sensitive to glucose again and begins to burn fat for energy, so intermittent fasting has a beneficial effect on weight loss and type II diabetes.
How it works
Food window
The interval between the first and last meals.
Food break
The time without food, between the last meal and the first meal the next day.
Ideal: 16–20 hours of fasting, 1–2 meals daily (including the OMAD option – one meal a day).
Main benefits
- Regulation of blood sugar and body weight
- Reducing inflammation and oxidative stress
- Mental clarity, better sleep, and consistent energy
- Improving cardiovascular health and insulin sensitivity
Popular types of intermittent fasting
- 16/8: 16-hour break, 2–3 meals.
- 20/4: one substantial meal daily.
- Periodic fasting: alternate 5 days of eating with 2 days of fasting.
Intermittent Fasting – Menu and Recipes
Discover the recipe books recommended by Dr. Cip, with meal ideas suitable for every type of fast: light soups, healthy fats, and filling combinations without sugar or white flour.
Doctor Cip's recommendation
For an efficient and safe workplace:
- Berberine – helps regulate blood sugar levels, dosage: 2 capsules per day
- Zeolite – supports detoxification. Dosage: 6 capsules per day. Start with one capsule on the first day and increase by one capsule per day until you reach 6. Drink 2 liters of water per day. If you are taking medication, allow a 2-hour interval between taking zeolite and your medication.
- Aronia Biotic – balances the gut flora, dosage: 1 capsule per day
- Coconut oil (I recommend adding it to coffee) because it reduces sugar cravings, delays hunger, and boosts energy
- Avoiding or consuming sugary foods and juices only on rare occasions, and reducing other carbohydrates (flour-based products, potatoes, rice).
My advice is to listen to your body: try them out and see which one makes you feel best. Don’t overdo it!
Remember: Intermittent fasting is a marathon, not a sprint.
I started with a 14-hour fast and three meals, then moved on to 16 hours, then 18 hours and two meals, and finally to just one meal a day—effortlessly, naturally.
I also tried a 48-hour water fast, but I didn't like it, so I didn't do it again. Even today, most days I eat only once a day.
© Doctor Cip • For informational purposes only. This information is not a substitute for medical advice.
Frequently asked questions about intermittent fasting (FAQ)
How long should the meal break last?
How long should the meal break last?
The food break should be at least 16 hours.
Can you drink coffee or tea during fasting?
Can you drink coffee or tea during fasting?
Yes, as long as they are not sweetened with sugar. Better yet, add a teaspoon of coconut oil, because it reduces sugar cravings and delays the feeling of hunger.
Do medications or supplements interrupt the fasting period?
Do medications or supplements interrupt the fasting period?
No, I'm not interrupting.
What happens if you break your fast?
What happens if you break your fast?
Nothing bad happens - you just temporarily return to your previous metabolism.
