Intermittent fasting

01Overview

Intermittent fasting (IF) is not about what you eat but when you eat. It cycles between windows of eating and fasting, giving your digestive system extended rest periods. During the fast, insulin levels drop, stored fat becomes accessible for energy, and your cells initiate autophagy — a cleanup process where damaged components are recycled.

The most popular protocol is 16:8 (fast 16 hours, eat within 8), but Maklafit supports 12:8 through 20:4 so you can pick the rhythm that fits your day. IF does not prescribe any specific foods — your macro split stays balanced — so it pairs with any eating style.

02What the science says

• A 2019 review in the New England Journal of Medicine concluded that IF improves insulin sensitivity, reduces oxidative stress and benefits cardiovascular and brain health.
• The 2016 Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for his research on autophagy — the cellular self-cleaning process that IF activates.
• A 2020 study in Cell Metabolism found that 16:8 fasting reduced calorie intake by ~300 kcal/day naturally, without participants being told to eat less.
• Human growth hormone (HGH) levels can rise by 2–5× during a fast, supporting fat loss and muscle preservation.
• A 2021 trial in Obesity showed that 16:8 fasters lost the same amount of weight as traditional calorie-counters, but found it easier to sustain.

Autophagy ramps up significantly after 14–16 hours of fasting — this is why 16:8 is the most studied and recommended entry point.

03Common protocols

• 12:12 — 12 hours fasting, 12 eating. The gentlest start; essentially skipping late-night snacking.
• 14:10 — 14 hours fasting, 10 eating. A mild step up; skip breakfast or finish dinner earlier.
• 16:8 — 16 hours fasting, 8 eating. The most popular and studied protocol (e.g. eat 12 PM–8 PM).
• 18:6 — 18 hours fasting, 6 eating. For experienced fasters seeking deeper autophagy benefits.
• 20:4 — 20 hours fasting, 4 eating. An advanced protocol; essentially one large meal and one small one.

04What to eat during your window

• Break your fast with protein and healthy fat — eggs, Greek yogurt, avocado, nuts.
• Eat nutrient-dense whole foods — you have fewer meals, so each one should count.
• Include fibre-rich vegetables and whole grains for sustained energy.
• Stay hydrated — water, black coffee and unsweetened tea are fine during the fast.

05Tips for success

• Start with 12:12 or 14:10 and tighten gradually — jumping straight to 20:4 is unnecessary.
• If morning hunger is strong, drink black coffee or sparkling water; it usually passes within 20 minutes.
• Align your eating window with your social life — if you dine with family at 8 PM, set your window to end then.
• Don't compensate by overeating during your window; eat normally, just in a shorter timeframe.
• If you train fasted, a post-workout meal with 25–30 g protein is especially important.

06Who it's best for

• People who prefer simple rules over calorie counting.
• Those with busy mornings who naturally skip breakfast anyway.
• Anyone looking to improve insulin sensitivity or reduce inflammation.
• People who want the metabolic benefits of fasting without changing what they eat.