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How to Start 15/9 Intermittent Fasting

15/9 Intermittent Fasting is a form of intermittent fasting that has gained popularity in recent years. It is also known as the 5:2 diet, which refers to the fact that you fast for five days and eat normally for two days.

This type of intermittent fasting consists of eating 1,500 calories on low-calorie days and an unlimited amount on high-calorie days, making it an alternative to calorie restriction (CR). Although 15/9 IF has been shown to have similar effects as CR when it comes to metabolic health markers like body weight, insulin sensitivity, and blood pressure levels, there are some important differences between the two approaches.

Benefits of 15/9 Intermittent Fasting

15/9 Intermittent Fasting is an effective way to lose weight and has been shown to be more helpful than many other diets. It’s also been shown to improve mental health, increase lifespan, and even reduce the risk of some cancers.

15/9 IF has been around since the late 1930s when it was first used by a group of scientists who were looking for an easy way to intentionally induce diabetes in lab animals. They noticed that fasting for two days a week made rats develop diabetes faster than other methods did—this was because the rats were eating less food overall throughout those two days (and thus had less glucose). Since then, there have been studies showing that people who eat this way tend to weigh less than those who don’t fast at all.

How to Start 15/9 Intermittent Fasting

Before you start fasting, it’s important to prepare yourself. That means eating well and exercising regularly to make sure your body is ready for the challenge.

You should also take some time off from work or school if possible because fasting can make it hard to concentrate on tasks when your body is hungry. If that’s not possible, try doing something relaxing like reading a book or listening to music while you fast until lunchtime.

Set up a reminder on your phone before each fast so that you don’t miss any meals or snacks during the day—and don’t forget about breakfast! This will help ensure that your first few days are successful.

When you start feeling hungry during the day (which usually happens around noon), drink water instead of eating food until lunchtime comes around again at 2 p.m., then eat normally until dinner at 6 p.m..

If you’re interested in trying the 15/9 intermittent fasting diet, here are a few tips to help you be successful:

  1. Plan your meals in advance.
  2. Make sure you’re getting enough protein and healthy fats.
  3. Drink plenty of water.
  4. Avoid processed foods and sugary drinks.
  5. Get enough sleep.

Possible Drawbacks of 15/9 Intermittent Fasting

Here are some of the possible drawbacks to 15/9 intermittent fasting:

If you’re new to fasting, it may be hard to stick to.

If you’re not used to eating breakfast, it may be hard to stick to.

Some people are used to eating breakfast and may miss it.

You have a few options when it comes to practicing fasting. It’s up to you to decide which one will work best for your lifestyle.


We know that fasting can seem overwhelming, but at its core, it’s a simple concept. The key is to take it one day at a time and don’t get too stressed out about the details—you’ll figure them out as you go! If you want to start your journey today, try starting small with the 15/9 fasting schedule.


Kathleen Raker

I am an experienced freelancer in the field of health and fitness. With several years of experience, I have helped numerous clients achieve their health and fitness goals through personalized plans and effective coaching.

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