How to Intermittent Fast: Tips and Guidelines for Beginners


Intermittent fasting has recently gained popularity as a weight-loss method and overall health strategy. It involves restricting food intake for a set period and then eating during a designated time window. This article aims to provide tips and guidelines for those looking to try intermittent fasting.

Personal Experience

As someone who has practiced intermittent fasting, I can testify to its benefits. I’ve found it helps me stay focused and energized during the day, and also aids weight loss efforts. One helpful tip I’ve learned is to start slow and gradually increase the fasting period to prevent feeling overwhelmed.


Aside from weight loss, trying out intermittent fasting has demonstrated numerous benefits. It has been shown to improve mental clarity and concentration, boost metabolism, and reduce the risk of disease and inflammation. Scientific research has shown that limiting one’s eating window can have a positive impact on insulin and growth hormone levels, leading to weight loss.

Scientific Perspective

Intermittent fasting can work by helping people maintain calorie deficits by eating less. Implementing this strategy is dependent on the individual and their goals. The main types of intermittent fasting include alternate-day, 24-hour fasts, weekly fasts, and time-restricted window eating. The benefits of intermittent fasting come from the challenges it presents to the body, including the restriction of calories and the significant increase of cortisol in the body.

Suggested Meal Plans

An individual’s recommended daily caloric intake can be spread throughout the eating window, so it’s important to plan meals accordingly. During extended fasts, consuming nutrient-dense foods is important to comply with nutritional requirements. Great options include whole food meals consisting of fruits and vegetables, lean protein, and healthy fats. Some tasty meal options include avocado toast with poached eggs, quinoa and black bean bowls, and grilled chicken with roasted vegetables.

Detailed Guidelines

Intermittent fasting can be done in a wide range of ways. A 16/8 fasting protocol is the most popular, meaning individuals will fast for 16 hours and consume food within an 8-hour window. It’s important to stay hydrated throughout the fasting period with water and herbal teas. Eating slowly during the designated window lowers the chance of consuming excess food or experiencing digestion issues.

Avoiding Pitfalls

Intermittent fasting can be tough to maintain if good habits aren’t established. Common mistakes people make include not eating enough within the window, consuming unnecessary calories when breaking the fast, and starting too big and failing. To avoid these missteps, it’s essential to make realistic decisions about meal scheduling and portions.

Combining with Exercise

Intermittent fasting can go hand-in-hand with exercise regimens. Individuals can adjust their workout time to the eating window to maximize energy and health benefits. To avoid low energy during exercise, it’s important to consume nutrients before and after a workout when the eating window is open. A good example of a pre-workout meal is Greek yogurt or a banana, while a post-workout meal could be a smoothie or an omelet.


Intermittent fasting has been scientifically proven to increase metabolism, aid in weight loss, and boost mental clarity. It’s important to gradually incorporate intermittent fasting into a healthy diet and exercise routine and to listen to the body’s needs. This fasting method may not suit everyone’s lifestyle, so it’s important to consult with a healthcare professional before beginning a fasting regimen.

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