Intermittent Fasting (IF) - it’s the diet your brunch-ditching brother, late dinner-declining friend, and even the ancient health guru Hippocrates won't shut up about. But what the kale is the real deal with this dietary fad? From the origins of fasting to the potential benefits and even the common side effects, this guide aims to demystify the IF hype once and for all.

IF might appear to be a gastronomical nightmare, but unlike other diets, its rules are as basic as breathing. Heather Bauer, RDN and founder of Heather Bauer Nutrition, simplifies it as "restraining or abstaining from eating during specific periods." The basic idea? You fast, then you feast. Rinse and repeat.

Whether it's alternate-day fasting, the 5:2 diet, or time-restricted eating, there’s no one-size-fits-all in the world of IF. It’s an à la carte menu - you tailor your diet based on your preferences and limitations. It may sound as fun as a root canal, but some find it refreshingly free of the calorie-counting grind typically associated with diets.

Preliminary research shows IF could help prevent heart disease, treat type 2 diabetes, and possibly fend off Alzheimer's Disease and stroke. But science isn’t blindly ordering an extra-large serving of IF. Plenty of the evidence on IF's positives comes from animal studies, so it's not entirely clear how beneficial it is for humans in the long term.

Thinking of boarding the IF train? Brace yourself for potential speedbumps like headaches, fatigue, irritability, and your stomach’s protest symphony. No pain, no gain, right?

While IF might sound like the golden ticket to a leaner body, remember it doesn't give you carte blanche to treat your body like an all-you-can-eat buffet. Nutrition still matters, so put down that juice cleanse protocol from your Instagram influencer du jour.

Before you turn into an IF enthusiast, take note of Bauer’s caution. No to IF if you’re pregnant, breastfeeding, underweight, over 70, or have a history of eating disorders. Also, if you're diabetic or on medications that need food chaser, it's time to hit the pause button and buy your doctor a coffee.

Eager to jump into the fasting waters? Choose an IF type that suits your lifestyle and goals. Make sure the feasting periods contain real foods – fruits, vegetables, lean proteins, and low-glycemic-index foods. Hydrate enough while maintaining flexibility with your eating window and being strategic about your fasting days.

And most importantly, when in doubt or faced with health conditions, don’t be shy. Reach out to a registered dietitian nutritionist to guide you on this uncommon gastronomic adventure. Welcome to the world of eat, stop, eat - where less (eating) is actually more (health).