How to start intermittent fasting — the basics and tips

Starting something new can feel overwhelming, especially when it comes to adopting a fasting schedule for improved eating habits, weight loss, and overall health. If you’re wondering how to begin intermittent fasting, let’s remove the worry and uncertainty. Here’s a comprehensive guide to help you get started with confidence and control.

Key takeaways:

• Intermittent fasting offers flexible eating patterns and numerous health benefits, including weight loss.
• Success hinges on selecting a fasting schedule that suits your lifestyle and goals.
• Intermittent fasting promotes better portion control and a sense of mastery over your eating habits.
• Addressing other aspects of your life, such as sleep and stress, can complement your intermittent fasting journey and enhance results.

How to start intermittent fasting – the basics:

Step 1: Familiarize yourself with intermittent fasting. You don’t need an in-depth understanding of its entire history or every method available. For now, grasp the essentials:

• Intermittent fasting involves alternating between eating and fasting periods.
• The chosen schedule determines the duration of your fast and the window for meals and snacks.
• It’s a flexible approach that can be adjusted to accommodate your busy and unpredictable lifestyle.

Step 2: Select your fasting schedule. Multiple approaches exist, but we recommend time-restricted eating (TRE) schedules like 12/12 and 18/6 as the most favorable. As you gain experience, you can explore other intermittent fasting options like 14/10, 16/8, and 18/6. However, it’s best to start with 12/12 to acclimate yourself and gauge how it suits you. If 12/12 feels too challenging initially, don’t worry. Gradually reduce your eating window by 1-2 hours (or an amount you’re comfortable with) to gradually increase the time between your last meal today and your first meal tomorrow.

Step 3: Consult your doctor. Before embarking on significant dietary changes, it’s advisable to consult your doctor, especially if you have a history of diabetes, heart disease, or any other medical condition. They possess knowledge of your health history and can ensure your safety during this transition. Additionally, if you’re pregnant or breastfeeding, fasting is not recommended due to increased nutritional requirements necessary for supporting the growth and development of your baby.

By following these steps and seeking medical advice when necessary, you can confidently embrace intermittent fasting as part of your journey towards improved health and well-being.

How can I determine if I’m following intermittent fasting correctly? Here are some indicators that you’re on the right track:

1. Fasting duration: You fast for 12-18 hours, depending on your chosen schedule. During this fasting window, you avoid consuming any calories. It’s essential to understand what breaks a fast by referring to our comprehensive guide.
2. Eating window: You consume all your calories for the day within 6-12 hours, depending on your chosen schedule. Everything you eat and drink to nourish your body should fit within this designated time frame.
3. Consistency: You stick to your fasting schedule every day. While flexibility exists, maintaining consistency is crucial for optimal results. If you skip a day or selectively fast on specific days of the week, it won’t significantly impact your progress. However, aiming for daily consistency is beneficial.
4. Positive body responses: When practicing intermittent fasting, expect certain changes in your body, such as:

• Improved energy levels throughout the day.
• Enhanced control over your appetite.
• Better insulin response, particularly if you have a history of insulin resistance.
• Empowerment to make healthier food choices.
• Potential improvements in digestion (more research needed).
• Weight loss or reduction in body measurements.
• Potentially better sleep (more research needed).
• Potential decrease in blood pressure and/or cholesterol, especially if you’re overweight or have obesity.

These responses will vary individually, so identify what specific indicators reflect your progress and track them accordingly.

It’s often easier to determine if you’re doing things right by recognizing common mistakes. Here are some intermittent fasting pitfalls to be aware of (without judgment, as they are easy to fall into):

1. Eating during fasting periods: Succumbing to hunger and cravings may indicate a too demanding fasting schedule or inadequate eating within the designated window. Reflect on whether adjustments are necessary.
2. Fasting instead of eating: The temptation to undereat, especially if you have a history of dieting, can be strong. Intermittent fasting relies on both fasting and nourishing your body adequately during the eating window. Remember to provide your body with the nutrition it needs.
3. Dehydration: It’s crucial to stay hydrated while intermittent fasting, as your food intake is likely reduced. Since food contributes to our daily fluid intake, aim for around 9 cups per day for women and 8-11 cups for men. If you experience prolonged or severe symptoms of dehydration like headaches, fatigue, or dizziness, consult a healthcare provider.
4. Giving up due to slow results: Results from intermittent fasting can be gradual, even when following all the right practices and maintaining commitment. Remember that body transformations occur slowly, and perseverance is essential.

Choosing the best intermittent fasting schedule for you: When selecting an intermittent fasting schedule, consider the following factors:

1. Your daily routine: Choose a fasting schedule that aligns with your work schedule, social commitments, and personal preferences. Assess when you require food and when it fits best within your routine.
2. Your goals: Different fasting schedules serve various goals. For beginners, 12/12 and 14/10 are ideal for establishing a fasting routine, promoting intentional eating, reducing post-dinner snacking, and gaining control over eating habits. If your aim is weight loss or significant health improvements, options like 16/8 and 18/6 have shown promising results, especially for individuals with overweight or obesity.
3. Hunger and energy levels: Some people find shorter fasting periods more manageable when starting intermittent fasting, while others can handle longer fasts without issues. Experiment and listen to your body to find the fasting schedule that balances hunger and cravings with sufficient energy intake.

Popular intermittent fasting schedules to start with include time-restricted eating (TRE) schedules like 12/12, 14/10, 16/8, or 18/6. These schedules provide results while allowing proper nourishment and care for your body. Other fasting schedules like the 5:2 diet and alternate-day fasting require consultation with a doctor before attempting. Avoid fasting approaches like Eat Stop Eat, water fasting, dry fasting, OMAD (one meal a day), and the Warrior Diet (20/4 intermittent fasting) due to potential risks.

Regardless of the intermittent fasting schedule you choose, ensure it aligns with your safety and well-being by consulting with a healthcare professional.

10 Tips for a Successful Start to Intermittent Fasting

Who says you have to embark on the intermittent fasting journey alone? This couple understands that what you eat during intermittent fasting can significantly impact your goals. Make finding the perfect fasting fuel a team effort!

1. Start gradually: Begin with a comfortable 12-hour fast and 12-hour eating window. Practice this routine until you feel ready to progress to longer fasting periods like 14/10 and beyond. Many people find success with 16/8, but the choice is yours. Remember, there’s no rush. Take your time.
2. Eat according to your goals: Whether you’re fasting to lose weight or improve overall health, your food choices matter. Opt for foods that support better health, energy, mental clarity, and weight loss, such as lean proteins (chicken, fish, tofu, legumes), whole grain carbohydrates (quinoa, oats, wholemeal rice or pasta), vegetables, fruits, calcium-rich foods (milk, dairy alternatives, fortified almond milk), and healthy fats (avocados, unsalted nuts, oily fish).
3. Consider skipping breakfast: Experiment with delaying your first meal of the day. Engage in enjoyable activities in the morning to distract yourself from food cravings. However, listen to your body, and if it doesn’t feel good, it’s okay to have breakfast.
4. Find the optimal workout time: Discover when your body feels the most energized for exercise during your fasting or eating window. It varies for each person, so experiment and determine the time that works best for you.
5. Be mindful of snacking urges: Intermittent fasting can shed light on your snacking habits and the underlying reasons behind them. If you find yourself craving snacks after dinner, explore whether it’s a habit, stress-related, or simply boredom. By being curious, you’ll gain valuable insights into your food choices.
6. Stick to calorie-free beverages: While fasting, you can enjoy calorie-free versions of tea, coffee, and water. Lemon water, ginger tea, and black coffee without sugar are great options to keep you hydrated and satiated.
7. Stay hydrated: Drinking enough water has a significant impact on your overall well-being. It helps ward off hunger, cravings, and may aid in weight loss. Don’t underestimate the power of proper hydration.
8. Ignite your motivation: Understand the why behind your decision to start intermittent fasting. Reflect on your goals and aspirations, whether it’s weight loss, blood sugar control, or increased energy. Dig deep and find the emotional reasons that drive you to make this change. Write them down to fuel your motivation.
9. Be forgiving: Making a significant change like adopting intermittent fasting can come with challenges. It’s natural to stumble along the way. Remember, it’s okay to have setbacks. If things go wrong, pick yourself up, try again, and be kind to yourself in the process.
10. Consider holistic changes: Your lifestyle influences your eating habits and vice versa. Factors such as sleep, stress management, physical activity, social relationships, and your environment impact your food choices, hunger management, and behavior change. While you don’t have to tackle everything at once, consider making improvements in other areas alongside intermittent fasting.

Pros and Cons of Intermittent Fasting: Like any dietary approach, intermittent fasting has its advantages and disadvantages. Let’s examine them:

Pros:

• Flexibility and ease of following
• Weight loss potential
• Improved insulin sensitivity

Cons:

• Increased hunger and cravings
• Possibility of nutrient deficiencies
• Perceived restriction and interference with social life

Is intermittent fasting safe? For most people, intermittent fasting is safe, but there are exceptions. Individuals with certain medical conditions, those under 18 or over 65 years old, individuals with a BMI below 18.5, highly active individuals, people on prescription medications, and pregnant or breastfeeding individuals should consult their doctors before attempting intermittent fasting.

Potential side effects of intermittent fasting may include hunger, lightheadedness, headaches, fatigue, and irritability. These can often be managed with careful meal planning, adjustments to fasting, and seeking medical advice if symptoms persist.