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Intermittent Fasting: A Beginner’s Guide to the Diet Pattern with a Nutritious Recipe to Try

Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. There are several different methods of intermittent fasting, but the most common ones are:

  1. 16/8 method: This involves skipping breakfast and eating during an 8-hour window, such as 12 pm to 8 pm. You fast for the remaining 16 hours, including overnight.
  2. 5:2 diet: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for two non-consecutive days.
  3. Alternate day fasting: This involves fasting every other day or limiting calorie intake to 500-600 calories on fasting days.

Here are some general guidelines to follow when practising intermittent fasting:

  1. Stay hydrated: Drink plenty of water, herbal tea, and other non-caloric beverages to keep yourself hydrated during the fasting period.
  2. Avoid snacking: Try to avoid snacking during your eating window to avoid overeating.
  3. Focus on healthy, nutrient-dense foods: Make sure that your meals are balanced and contain plenty of fruits, vegetables, whole grains, and lean proteins to ensure that you’re getting all the nutrients you need.
  4. Ease into it: If you’re new to intermittent fasting, it’s best to start with shorter fasting periods and gradually increase the duration as your body adjusts.
  5. Listen to your body: If you feel unwell or dizzy during the fasting period, it’s important to stop and break your fast.

Here’s a simple and nutritious recipe that you can enjoy during your eating window:

Avocado and Egg Toast


  • 1 slice of whole grain bread
  • 1/2 avocado, mashed
  • 1 egg
  • Salt and pepper to taste


  1. Toast the bread.
  2. In a non-stick pan, fry the egg to your preferred level of doneness.
  3. Spread the mashed avocado on the toast and sprinkle with salt and pepper.
  4. Place the fried egg on top of the avocado toast.
  5. Serve immediately.

This recipe is high in healthy fats, fiber, and protein, making it a great choice for a satisfying meal during your eating window.

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