What is intermittent fasting?
Intermittent fasting is not a diet in the traditional sense, but rather a chronological eating pattern that alternates between periods of eating and periods of fasting. It's not a new concept—humans have practiced it for thousands of years, whether for religious reasons or because food is constantly unavailable.
The basic idea: Set a specific "time window" to eat, and abstain from eating the rest of the time (allowing water and calorie-free beverages).
Common types of intermittent fasting:
1. 16:8 system (most common)
- Fasting: 16 consecutive hours
- Eating window: 8 hours
- Example: Eat from 12 PM to 8 PM, Fast from 8 PM to 12 PM the next day
2. 18:6 System (for advanced students)
- Fasting: 18 hours
- Eating window: 6 hours
- Example: Eating from 1 pm to 7 pm
3. 20:4 System (Warrior)
- Fasting: 20 hours
- Eating window: 4 hours
- For experts only
4. 24-hour fasting (once or twice a week)
- One-day fast
- Example: From dinner on Monday until dinner on Tuesday
5. 5:2 system
- 5 days of normal eating
- 2 days of fasting (only 500-600 calories)
The science behind intermittent fasting:
What happens in your body during fasting:
After 12 hours of fasting:
- Depletion of liver glycogen stores
- The beginning of converting fat into energy
- The beginning of the mild ketosis process
After 16-18 hours:
- Activating the process of "autophagy"
- Repair damaged cells and recycle proteins
- Increased production of growth hormone
After 24 hours:
- Activating genes responsible for longevity
- Improved stem cell function
- production of new immune cells
Scientifically proven health benefits:
1. Weight loss and fat burning:
- Reduce total calories naturally
- Increase the burning rate by 4-14%
- Burn stored fat, especially belly fat
2. Improve insulin sensitivity:
- Reduce insulin resistance by 20-31%
- 3-6% lower blood sugar
- Reducing the risk of type 2 diabetes
3. Cardiovascular health:
- Reducing bad cholesterol (LDL)
- lower blood pressure
- Reducing inflammation in the body
- Improve heart function
4. Brain health and Alzheimer's prevention:
- Increased production of the neurotrophin BDNF
- Improve memory and concentration
- Protecting nerve cells from damage
5. Anti-aging:
- Activating genes responsible for longevity
- Reducing oxidative damage
- Repair damaged DNA
6. Boost immunity:
- Immune cell renewal
- Reducing the activity of genes associated with inflammation
- Improve the body's response to infection
Intermittent Fasting and Keto: The Perfect Combination
When you combine intermittent fasting with the keto diet, you get double benefits:
Perfect integration:
- Keto makes fasting easier: less hunger and stable energy levels
- Fasting accelerates ketosis: rapid entry into a fat-burning state.
- Faster results: greater weight loss and health improvement
Bakery 8 Products and Intermittent Fasting:
When you break your fast, it's important to choose foods that won't spike your blood sugar quickly or kick you out of ketosis:
✅ Ideal options for breaking the fast:
- Bakery 8 Keto Toast - Low Carb, Non-Insulin Spiking
- Keto Sandwiches - High in fiber and protein, keeps you fuller for longer
- Any of our products are keto - all sugar-free and suitable for intermittent fasting.
❌ Avoid these foods when breaking the fast:
- Plain white bread (raises blood sugar quickly)
- Traditional sweets (break ketosis)
- Sweetened juices (raise insulin sharply)
How to start intermittent fasting?
For Beginners - Week 1:
- Start with the 12:12 diet: 12 hours fasting, 12 hours eating.
- Example: Last meal 8 pm, first meal 8 am
- Drink plenty of water, at least 2-3 liters per day.
- You can add lemon drops or pink salt.
- Maintain your sleep. 7-8 hours of sleep is very important.
- Good sleep makes fasting easier.
Week 2 - Development:
- Switch to 14:10 system
- Delaying breakfast by an hour or bringing dinner forward by an hour
Week 3 - Stabilization:
- Switch to 16:8 system
- This is the ideal system for most people.
Tips for success with intermittent fasting:
During the fasting period:
- Allowed: Water, black coffee, green tea, lemon water
- Forbidden: Anything that contains calories
When breaking the fast:
- Start with a light, healthy meal.
- Perfect: Bakery 8 Keto Toast Slice with Avocado
- Avoid overeating
Meal planning:
- Plan your meals in advance
- Ensure adequate protein (1-1.5 grams per kilogram of your weight)
- Don't forget healthy fats and fiber.
Who should avoid intermittent fasting?
⚠️ Consult your doctor before starting if you:
- Pregnant or breastfeeding
- suffer from eating disorders
- Diabetic (especially type 1)
- You are taking medications for blood pressure or diabetes.
- Under 18 or over 65 years old
Temporary side effects:
At first you may feel:
- Hunger (disappears after a week)
- mild mood swings
- mild headache
- Tired in the first days
How to deal with it:
- Drink more water
- Add pink salt to the water.
- Get enough sleep
- Start gradually
Shopping tips for intermittent fasting:
Bakery 8's ideal products:
- For breakfast: Keto toast with natural butter
- For snacks: Keto sandwiches with natural cheese
- For desserts: Keto cake as a healthy snack
Make your home fasting-friendly:
- Keep the nuts natural.
- Buy fresh leafy vegetables
- Prepare meals in advance in the refrigerator.
Conclusion:
Intermittent fasting isn't a fad; it's a lifestyle backed by solid scientific evidence. When combined with Bakery 8's healthy, keto-friendly products, you'll see amazing results in health, weight, and energy.
The goal isn't perfection, but consistency. Start gradually, listen to your body, and make fasting a natural part of your life.
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📍Riyadh, Kingdom of Saudi Arabia
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Start your intermittent fasting journey today with our healthy products!
📚 Scientific sources:
- Mattson, M. P., et al. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine , 2019; 381(26):2541-2551.
- Harvie, MN, & Howell, A. Potential benefits and harms of intermittent energy restriction and intermittent fasting among obese, overweight and normal weight subjects. Behavioral Sciences , 2017; 7(1):4.
- Varady, K. A., et al. Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics , 2021; 121(7):1203-1213.
- Anton, S.D., et al. Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity , 2018; 26(2):254-268.
- Longo, V.D., & Mattson, M.P. Fasting: Molecular mechanisms and clinical applications. Cell Metabolism , 2014; 19(2):181-192.
- Sutton, E. F., et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress. Cell Metabolism , 2018; 27(6):1212-1221.
- Gabel, K., et al. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors. Nutrition and Healthy Aging , 2018; 4(4):345-353.
- Mayo Clinic. Intermittent fasting: What are the benefits? Mayo Clinic Health System, 2023.
- Harvard Health Publishing. Intermittent fasting: Surprising update. Harvard Medical School, 2023.