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This month marks my 5-year anniversary since I first started intermittent fasting and it’s been an incredible journey.
I first came across intermittent fasting (I.F.) while surfing through Google and researching different strategies for getting lean. At the time I was about 25 pounds heavier than I am now. It wasn’t all fat, but I certainly didn’t feel healthy.
Like most people I had been force fed (pun alert!) the idea that breakfast is the most important meal of the day. As a result, I put a lot of emphasis on eating a hearty breakfast every morning.
And since I was lifting weights regularly, I thought that I needed to be eating constantly in order to grow and maintain muscle mass.
Then I stumbled upon a subreddit that was all about intermittent fasting. Many of the members were sharing their personal stories of losing weight, gaining muscle, and increasing their health.
I was intrigued to say the least.
After reading through copious amounts of positive testimonials, I was hooked. I bought books, read fitness blogs, and reviewed several research studies. Essentially, I totally immersed myself in intermittent fasting.
There were a few ups and downs in the beginning but once I got my eating schedule dialed in, I was off to the races.
Some of the benefits that I’ve experienced with IF are:
- Improved lifts in the gym.
- Lost body fat while maintaining muscle mass.
- Improved sleep
- More energy
- Increased focus
- More stamina
- Less inflammation
- More disciplined
These are just a few of the benefits that I experienced from intermittent fasting. Honestly, intermittent fasting has changed my life in several ways and I always recommend it to people who want to lose weight or just improve their level of fitness.
For some, intermittent fasting can seem intimidating. As a result, I wanted to put together the ULTIMATE beginner’s guide to intermittent fasting so anyone who is interested in giving it a shot can go about it the right way.
So, I hope you get a lot of value from this article and I hope this helps inspire you to take your health to the next level.
Let’s get started!
Table of Contents
What is Intermittent Fasting?
It’s important to note that intermittent fasting is not a diet, it’s more like a dieting pattern. As the name implies, intermittent fasting involves fasting for a window of time and then eating for a window of time.
Now, what makes intermittent fasting so beneficial is that it involves extending the fasting period longer than the eating period.
For example, I typically have my last meal of the day around 6pm and then I stop eating at 7pm. After 7pm I don’t have anything else to eat, no snacks, no milk, nothing with calories.
Then the next day I skip breakfast and I won’t have my first meal until 11am. This gives me a 16-hour period of being in a fasted state.
This is a common intermittent fasting schedule which I learned from Martin Berkhan of Leangains.com. However, there are other schedules which I will cover in detail later.
Do I have to change what I eat?
With intermittent fasting you’re not so much concerned with what you’re eating as you are about when you’re eating.
In fact, a lot of people end up losing weight with intermittent fasting without making changes their normal diet.
This doesn’t mean that you can go crazy and eat whatever you want. It simply means that when you condense your eating window into a shorter period of time, it’s harder to eat the same amount of food that you could if you had all day to eat.
As a result, most people eat bigger meals because they need to consume all of their calories in a smaller window of time. So, if you enjoy eating large meals than you will take to I.F. nicely.
Essentially, intermittent fasting is an effective way to lose weight while maintaining your sanity. We all know how painful dieting can be.
And chances are, you’ve tried several diets that didn’t work out. The problem with most diets is that most are not sustainable. That’s where intermittent fasting comes in.
With intermittent fasting you don’t have to stress about every calorie that you eat. You just have to make sure that you hit your eating window and the rest tends to take care of itself.
Intermittent fasting is less about eating restrictions and more about behavioral change. Which is good because changing behavior can be made easier by creating habits.
This is what makes intermittent fasting sustainable. Once you’ve been practicing I.F. for a month or two, it simply becomes a habit. It becomes more of a lifestyle change than something you have to put forth effort into doing.
“A person who fasts has a different mindset altogether. There is no temptation for food, just a focus on getting through the fast. The added benefits of intermittent fasting should replace the temptation for food. Instead of thinking about your next meal, think about how your fast is going to benefit you by helping you to lose weight.” – Jason Legg
How Does Intermittent Fasting Work?
In order to understand how intermittent fasting works, we first need to discuss the differences between a fasted state and a fed state.
When you eat food, your body enters into a fed state. While in the fed state your body is busy digesting and absorbing the food you just ate.
You’ll remain in a fed state for as long as you are eating and up to 5 hours afterwards or as long as it takes your body to finish digesting the food you just ate.
While your body is digesting your food, your body releases a hormone called insulin. Now, insulin allows your body to use sugar (glucose) from the carbohydrates in the food that you ate and use it for energy, or it can store glucose in the liver and muscles for future use.
Your body has a difficult time burning fat while in a fed state because your insulin levels are elevated. Once you stop eating and your body has had time to properly digest your food, your insulin levels will start decreasing and your body will go back into fat burning mode.
So, your body really only exists in two states, the fed state (high insulin), and a fasted state (low insulin).
When you’re in the fasted state your body can tap into the fat stores that were previously unavailable in the fed state.
Unfortunately, most people spend more time in a fed state then in a fasted state. This is partly because of how long it takes to enter into a fasted state. On average it takes around 12 hours after our last meal for the body to enter into a fasted state.
To put it simply, the longer we stay in a fasted state, the more fat our bodies will be able to burn. Additionally, the more time we spend in a fed state…well I think you get the idea.
Furthermore, Intermittent fasting also works by making it easier to eat less food. By skipping breakfast and pushing your first meal until later in the day, you are naturally eating less food and thus less calories.
If I eat larger meals won’t I gain weight?
Even if you eat larger meals, it’s unlikely that you will gain weight, here’s why.
Let’s say you normally eat three meals per day and each meal is around 1,000 calories. With I.F. you’re now eating two meals per day, but they are larger, around 1,250 calories each.
As a result, with I.F. you’re eating 500 fewer calories per day. That’s 3,500 fewer calories per week or 14,000 fewer calories per month.
Over time those calories quickly add up.
In other words, intermittent fasting makes it easier to eat less calories because your eating window allows for less time to eat.
Which makes I.F. a much more enjoyable way to eat fewer calories when compared to traditional dieting.
Let’s face it, dieting is miserable and that’s precisely why most diets simply don’t work. No one wants to deprive themselves of the foods that they love.
Intermittent fasting is an effective alternative to traditional dieting which allows you to enjoy the foods that you love while losing weight and keeping it off.
Many people think that intermittent fasting sounds too good to be true. As a result, they’ll claim that the results are exaggerated or that fasting is dangerous.
There is sound research that has been conducted on intermittent fasting and the numerous effects it has on the body.
That’s what we’ll get into next.
What Research Says About Intermittent Fasting
So far, the research that’s been done on intermittent fasting is overwhelmingly positive, and not just for weight loss.
Researchers know that I.F. works, but they are still trying to figure out precisely how. Although, they have uncovered a couple of possible reasons.
One possible reason is due to the release of a compound called beta-hydroxybutyrate (BHB). A study done at the Yale School of Medicine found that fasting releases BHB.
In Their study, the researchers found that BHB directly inhibits inflammasome. Inflammasome has been shown to drive the inflammatory response in several disorders including autoimmune diseases, type 2 diabetes, Alzheimer’s disease, atherosclerosis, and autoinflammatory disorders [1].
Simply put, intermittent fasting may reduce the harmful inflammation that can lead to several chronic diseases.
The Benefits of Intermittent Fasting
The most pronounced and talked about benefit of intermittent fasting is weight loss. You can find countless stories online of people who have successfully lost weight using I.F.
It’s safe to say that weight loss is what first put I.F. on the map.
However, weight loss is only one of the many physical and neurological benefits you can experience using intermittent fasting.
Fasting has been used as a health remedy for thousands of years. In ancient times it was thought to cleanse and purify the body.
Hippocrates commonly used fasting as a remedy to heal his patients. In fact, Hippocrates famously stated, “To eat when you are sick is to feed your sickness.”
We can even observe fasting in animals. For the pet lovers out there, you’ve probably noticed when your pet is sick its natural instinct is to refuse food.
In fact, you’ve most likely experienced this yourself. When you have the flu, do you ever feel like going to town on a ribeye or a big plate of nachos?
Of course not.
That’s because your body’s only concern when your sick is to heal itself. It takes a lot of energy for your bodyDFF to digest and assimilate food, so when we give our body a break from eating it can allocate its resources to other areas of the body for healing.
Now, let’s get into some of the benefits you can experience from intermittent fasting.
“A little starvation can really do more for the average sick man than can the best medicines and the best doctors. – Mark Twain
1. Intermittent Fasting Frees Up More Time
I decided to start with a benefit that I don’t hear many people talking about, and that’s the amount of time that I.F. can save you.
Eating can be time consuming. Especially, if you prepare your own meals. Let’s say, like most people, you eat three square meals a day.
Well, that means you need to plan three meals, prepare and cook three meals, and then sit down to eat three meals. I don’t know about you, but that’s not how I want to spend my valuable time.
Fortunately, with intermittent fasting you can cut out one of those time-consuming meals. Now, cutting out one meal might not sound like a huge time saver, but consider how long it takes you to prep, cook, and eat one meal.
Now, multiply that number by 365, impressive right? Think about all the time you will save in just one year of intermittent fasting.
Plus, you can use that extra free time to do something productive like organizing your workspace or writing out your goals for the day.
So, not only is I.F. saving you more time, it’s also helping you to become more productive.
In addition to saving you time, intermittent fasting will probably save you quite a bit of money as well. This is simply due to you eating one less meal each day. This might not seem like much but when you spread those savings over a month or even a year, they add up fast.
2. Intermittent Fasting Improves Cognition
I.F. has been shown to improve cognition and prevent cognitive decline in animal models. A 2019 study found that when mice were put into a fasted state, they displayed enhanced cognitive performance when compared to the mice that were fed regularly [2].
The researchers observed that intermittent fasting stalls age related declines in the brain’s white matter, energy production, and cognition.
Furthermore, the mice that continued the intermittent fasting regime had increased BDNF levels in their hippocampus. BDNF, which stands for brain derived neurotropic factor, is often referred to as “fertilizer for the brain”.
They also observed that the mice that maintained the intermittent fasting protocol had increased synaptic strength and neurogenesis (birth of new neurons).
The researchers believe that these improvements in cognition are at least to some extent due to the increase in BDNF levels.
Furthermore, following 12-36 hours of fasting, the human body enters a physiological state called ketosis. Ketosis is characterized by low blood glucose levels, exhausted liver glycogen stores, and the hepatic production of fat-derived ketone bodies, or ketones, which serve as a major energy source for the brain.
After several days of starting a fast, ketones become the brain’s preferred fuel source, providing up to 70% of the brain’s energy requirements.
Ketones provide a more efficient source of energy in muscles, and possibly in the brain, enhancing neuron bioenergetics and cognitive performance.
For example, research has shown that mice that were subjected to a ketone ester for five days exhibited improved spatial learning and memory [3].
3. Intermittent Fasting May Extend Your Life Span
Life span has become a hot topic in recent years. With the advancements that are being made in the biotech space and billions of dollars that are being invested every year, researchers are working tirelessly to create treatments that will extend the human life span.
Well, what if I told you that you could start extending your life span now and you won’t have to take any pills or sign up for any radical therapies?
It’s been long known that calorie restriction diets have the ability to extend life span. However, calorie restrictive diets can be harmful and are difficult to sustain. Plus, who wants to live in a state of constant hunger for the rest of their extended life?
Fortunately, researches are finding that intermittent fasting may produce the same life extending benefits as calorie restriction diets.
One study from the National Institute on Aging (NIA), showed that extending the fasting window in mice improved their overall health by delaying common age-related damage to the liver and other organs, which resulted in a longer life span [4].
The incredible thing about this study is that the researchers increased daily fasting times without reducing calories or changing their diet. In other words, simply extending the length of their fast was enough to improve their health and extend life span, regardless of calories or diet.
While many of the studies that have been done on fasting and longevity have been done using mice, it still shows promise that humans may experience the same health and longevity benefits.
4. Intermittent Fasting May Reduce Your Risk of Cancer
There is some research on humans that show a positive correlation between fasting and cancer reduction, however, most of the research around fasting and cancer has been done using animal models.
One observational study using 2337 breast cancer survivors showed that those who had extended nightly fasting periods showed less re-occurrence of cancer [5].
In another human study involving ten individuals, including one with lung cancer and four with breast cancer, fasting before or after chemotherapy decreased chemotherapy-related adverse effects, such as weakness, fatigue, and gastrointestinal upset [6].
Finally, according to a USC-led study on mice, researchers found that when they gave the mice a diet that mimics fasting and combined it with chemotherapy, it striped away the guard that protects breast cancer and skin cancer cells from the immune system [7].
This surprised researchers because some of the side effects of chemotherapy include immunosuppression. The researchers found that when the fasting-mimicking diet was used in conjunction with chemotherapy, it raised the levels of bone marrow cells that generate immune system cells, such as T cells, B cells and “natural killer” cells that infiltrate tumors.
5. Intermittent Fasting May Reduce Type 2 Diabetes
With the rapid worldwide growth of diabetes many are looking for dietary solutions to help combat this deadly disease.
Intermittent fasting has shown some promising results in several studies involving diabetics. In one study involving three men with type 2 diabetes, the study participants were able to stop their insulin treatment after starting intermittent fasting [8].
One of the study participants was able to stop his insulin treatment after just one month of practicing intermittent fasting.
Dr. Jason Fung, the author of the study, had this to say about their results:
“This study shows that a dietary intervention — therapeutic fasting — has the potential to completely reverse type 2 diabetes, even when somebody has suffered with the disease for 25 years. It changes everything about how we should treat the disease,”
While the results of this study are exciting, the study size was small, only three men. So, like with anything, interpret the results with a healthy level of skepticism and always do your own research.
For anyone with diabetes, intermittent fasting can be potentially dangerous, and they should seek out medical supervision before attempting to try intermittent fasting for themselves.
6. Intermittent Fasting May Improve Sleep
We all know that not eating shortly before bed improves sleep quality, but did you know that intermittent fasting can also improve sleep?
The way that I.F. can improve your sleep is by strengthening your 24-hour circadian clock, which has a strong influence over your sleep.
When your circadian clock is strong and synchronized, you will have an easier time falling asleep, staying asleep, and waking up feeling well rested.
One study showed that after only seven days of intermittent fasting, study participants showed a decrease in nighttime arousal, a decrease in periodic leg movements, and an increase in global quality of sleep [9].
The study participants also showed an increase in daytime concentration, vigor and emotional balance.
I did come across one small study that showed that intermittent fasting could reduce the amount of time spent in the REM (rapid eye movement) cycle [10].
However, the study also showed no significant disturbances in sleep.
Potential downsides of Intermittent Fasting
I’ve been practicing intermittent fasting consistently since 2015, and from my own experience I’ve found very little downsides.
However, everyone is unique, and some people may react differently then others. Here are a few of the potential downsides of intermittent fasting.
1. You May Feel Hangry
If you’re new to intermittent fasting, you may feel a little on edge at first. If you’ve been eating three square meals a day for your whole life, cutting down to just two meals a day is going to take some getting used to.
A 2016 systematic review showed that some study participants who followed an intermittent fasting protocol experienced some minor adverse physical ailments like the following [11]:
- Constipation
- feeling cold
- headaches
- low energy
- bad temper
- lack of concentration.
Fortunately, for most people the “hangry” phase doesn’t last long. I remember when I first started I.F. I was hungry for the first week and then my body started to adjust. Now, it’s no problem.
Like any new regime, it takes time to adjust and get used to it. If you stick it out, you will be amazed how quickly your body adapts.
2. Intermittent Fasting May Interfere with Your Social Life
You may be wondering; how can intermittent fasting interfere with my social life?
Well, you will most likely find yourself in a situation where you’re out with your friends and everyone is ordering food and you’re not because you’re still fasting.
Some of your friends may get offended that you’re not eating. I know, it’s ridiculous but I’ve experienced this.
It’s the same treatment you get if you go out with your friends to a bar and you’re the only one not drinking. You’ll be asked a hundred times “why aren’t you eating? Is something wrong?”
When I started I.F. back in 2015, it wasn’t as popular as it is now. So, when I told my friends that I was doing intermittent fasting, no one had a clue what I was talking about.
Now, this is no way should deter you from trying intermittent fasting. I assure you, the people in your life will get used it.
Just be open and upfront with your friends and family and let them know what you’re doing and why. Most of them will understand and won’t make a big deal out of it.
3. Potential for Overeating
It’s important to remember that intermittent fasting doesn’t give you free rein to eat whatever and however much you want.
You still need to maintain a healthy well balance diet. Some people have a tendency to overeat when they break their fast.
This is most common for someone who is just starting out. However, I have a friend that practices I.F. every day and he still hasn’t lost any weight.
I used to think, “how’s this even possible?”
Then I saw him eat. It was like watching a starved lion get a juicy steak.
If you find that you are overeating after you break your fast, start by eating something with a lot of fiber. I like to break my fast with a large salad and some added protein like chicken or salmon.
Or you can break your fast with a fresh smoothie. This will dull your hunger pangs and give your body the nutrients that it’s craving.
Either way, start with something healthy and don’t eat too fast. Research shows that consuming food too quickly can lead to weight gain [12].
4. Intermittent Fasting May Affect Your Hormones
This is especially true for females. Hormones that are responsible for regulating key functions like ovulation are very sensitive to energy intake.
Some women who try intermittent fasting may experience missed periods, metabolic issues, and early-onset menopause.
Now, it’s not totally understood why intermittent fasting affects women’s hormones more than men, but it may have something to do with kisspeptin.
It appears that female mammals have more kisspeptin than males and this may mean greater sensitivity to changes in energy balance.
When kisspeptin drops, it has a negative effect on GnRH (gonadotropin releasing hormone).
It is generally recommended that women keep their fasting window between 12-16 hours. Of course, consult with your doctor before trying intermittent fasting and always listen to your body.
Who Should Not Try Intermittent Fasting
While intermittent fasting has many proven benefits, it’s still controversial. A potential danger regards medications, especially for diabetes, where doses often need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.
People who should NOT fast include those who are:
- underweight
- have eating disorders like anorexia, bulimia, or binge eating.
- women who are pregnant or breastfeeding.
- people under the age of 18 should consult their doctor first.
Examples of Different Intermittent Fasting Schedules
The 16/8 method
When I first started intermittent fasting back in 2015 this was the protocol that I followed, and I still follow this method to this day.
I first came across the 16/8 method on Martin Berkhan’s site LeanGains.com. Berkhan was really the one who first popularized the 16/8 method.
The 16/8 method is simply fasting for 16 hours and then eating for the remaining 8 hours. For instance, I stop eating at 7pm every night and I don’t have my first meal until 11am the next day.
Then I eat all of my meals from 11am to 7pm, which usually consists of lunch, snack, and dinner. It doesn’t matter when your 8-hour eating window starts, just make sure to stop eating on the 8th hour.
The great thing about this protocol is that you can easily adjust it to fit your lifestyle. For instance, some people like to eat their first meal at 1pm and then stop eating at 9pm. Others don’t like skipping breakfast, so they’ll eat their first meal at 9am and stop eating at 5pm.
It’s going to take some time to figure out what eating schedule works best for you, but once you establish a schedule it becomes remarkably easy to stick to.
Since I practice intermittent fasting every day, I don’t even think about it. I’m usually so focused on work that I won’t keep track of the time, but my body will signal to me that its time eat around 11am.
It’s whatever works best for you and your schedule.
The downside of the 16/8 method is that it might take you a while to get used to eating larger meals. Since you’ll be eating all of your meals in a shorter window of time, it can be challenging to get enough calories.
Now, this is really only a concern for people who want to put on muscle or maintain their current weight. If your trying to lose weight, then this should work out nicely for you.
Eat-Stop-Eat (24 hour fast)
The eat-stop-eat diet was popularized by Brad Pilon, author of the popular book which he aptly titled, “Eat-Stop-Eat.”
The eat-stop-eat diet is sometimes referred to as the alternate day 24 hour fast. I know, not quite as catchy.
The eat-stop-eat protocol is fairly simple, you fast for 24 hours once or twice a week and then eat normally the rest of the week.
In other words, if you were to start your fast on 9am Monday morning, you wouldn’t eat again until 9am Tuesday morning.
However, you would still eat breakfast before your 9am fast on Monday morning. Remember, your fast starts when you stop eating.
You can pick any days of the week to fast, just make sure if your fasting twice per week that they’re on nonconsecutive days.
On your non fasting days you can eat your regular diet. Again, don’t think that fasting gives you an all you can eat pass.
Make sure you stick to eating a healthy well-balanced diet, this way you will experience the full benefits of fasting.
One of the pros to the eat-stop-eat protocol is that it’s achievable for most people. In other words, it won’t cause a huge disruption to your lifestyle.
Sure, you’re fasting for 24 hours but you still get to eat every day. So, if eating dinner with your family every night is a top priority, no problem. Just make sure you don’t break your fast until dinner.
The downside of this protocol is that it can be challenging in the beginning. Some people have a hard time fasting for 12 hours let alone 24 hours.
So, the eat-stop-eat protocol will take some discipline in the beginning, but once your body adapts to a 24-hour fasting window, it will get much easier.
So, if you’re looking for an intermittent fasting protocol that only requires you to do 1-2 prolonged fasts per week, then you should give the eat-stop-eat diet a shot.
The 5:2 diet
The 5:2 diet was first popularized by British journalist Michael Mosley. This method is also referred to as the two day a week fast.
This fasting schedule consists of eating normal healthy food for 5 days, then cutting down to 500 calories per day for two non-consecutive days each week.
You can pick any two days to fast just as long as they’re not consecutive. For instance, you could choose to fast on Tuesdays and Thursdays, and then eat normally the rest of the week and weekend.
On fasting days it’s important to eat high protein fibrous foods that will fill you up while still keeping calories low.
For the other 5 days, it’s recommended that you eat a healthy well-balanced diet. Some people think that they can go crazy and eat whatever they want for 5 days and then fast for two days and everything will be ok.
This is not how the 5:2 protocol works. If you’re eating in a caloric surplus for 5 days and then a caloric deficit for two, well, it doesn’t balance out.
Just to forewarn you, this fasting protocol is not for the undisciplined. Because you’re not fasting every day, it can be difficult to stick to. You have to go from eating your regular diet to only 500 calories for two days of the week.
For some this is easy, for others it’s simply not sustainable. I always recommend that people try it out for themselves and see if it fits in with their lifestyle.
If it works out, great! If not, no worries, there are other IF protocols you can try.
My Favorite Type of Fast
Personally, I’ve tried every variation and permutation of intermittent fasting there is. Some worked well and others not so much.
It really boils down to what fits your lifestyle. For me the 16:8 method has been my IF protocol since 2015 and it fits my lifestyle perfectly.
I’ve never been a huge breakfast guy so cutting that out wasn’t too difficult. The only sacrifice that I made was cutting out the coffee with creamer (the French vanilla kind).
Fortunately, it only took a couple of weeks for me to get used to straight black coffee, and now I can’t stand the taste of creamer in my coffee.
What I like most about the 16:8 method is that it’s simple and sustainable. Once your body adapts to it, it becomes easy. You’re just extending the natural fast you go through every night when you sleep.
And if the 16:8 is too difficult at first, start out with a 14:10 schedule. That would mean fasting for 14 hours and eating for 10.
Once you get going, you can extend your fast further. Just get started and play around with the schedule until you find a good fit for you.
FAQ on Intermittent Fasting
Is intermittent fasting different for women?
First, I would like to start by saying that I haven’t consulted any women for intermittent fasting, so I don’t have personal experience on the topic.
However, there is some evidence which shows that men and women may benefit from different fasting windows.
For instance, men appear to benefit from longer fasting windows, say 16-20 hours. There are also benefits to be had from even longer fasts, but most people keep their fasts under 20 hours.
For women, they may benefit from a smaller fasting window, say 12-14 hours. The reason for this has to do with the hormonal differences between men and women.
Women’s bodies are more sensitive to signals of starvation and when their body senses that it’s going into starvation mode it will increase the hunger hormones ghrelin and leptin.
Furthermore, one study showed that intermittent fasting may have negative effects on women’s reproductive health [13].
It’s widely recommended that all women who are pregnant or breast-feeding refrain from practicing intermittent fasting or any other variation of fasting and to always consult with your doctor before trying I.F.
Aren’t you supposed to eat 6 meals a day?
You’ve probably heard that eating 5 to 6 small meals a day is beneficial for weight loss. Well, that old philosophy has pretty much been debunked.
The idea behind eating 5 to 6 small meals a day was that your body burns energy when its digesting food, so the more times you eat the more calories you’ll burn.
The only problem is that there’s no real research to back up this theory. In fact, research shows that it’s not how frequently you eat that counts, it’s how much [14].
At the end of the day, total calories consumed will determine whether you are eating in a caloric surplus or caloric deficit.
Furthermore, eating 5 to 6 small meals a day means that you are constantly feeding your body energy, this makes it unnecessary for your body to tap into fat reserves for energy.
And then there’s the issue with insulin. Every time you eat your body releases insulin so that it can deliver the glucose you just ate to your cells for energy. Any excess glucose is converted into triglycerides and stored in your body as fat.
So, when your insulin levels are constantly elevated from the frequent eating, your body is primed to store excess energy/food as fat.
Another problem with eating 5 to 6 meals a day is that it’s time consuming. Who has the time to plan, prep, and cook 5 to 6 meals per day?
Definitely not me.
Can I exercise during fasting?
This is probably one of the most commonly asked questions. The simple answer is yes, you can work out while in a fasted state.
The reason most people ask this question is because they worry that they won’t have enough energy to work out or build muscle.
If you work out in a fasted state your body is going to tap into your fat stores for energy, and who wouldn’t want that?
If your planning on doing heavy lifts I wouldn’t recommend doing them while fasting. I find that my heaviest lifts are most successful while in a fed state.
Additionally, if you’re a doing aerobic exercise for an extended period of time then eating before you exercise could boost performance.
Furthermore, make sure that you are staying well hydrated while working out. One trick that I use is to mix ½ tsp of pink Himalayan sea salt with water and drink it before my work out.
This helps to keep me hydrated and prevent any electrolyte imbalances.
What Am I Allowed to Drink During My Fast?
This is another common question and it’s also a major hurdle for people who are just starting out. During the fasting period you’re not supposed to eat or drink anything with calories or else it will break your fast.
This means no coffee with cream and sugar, and no tall glasses of orange juice. Don’t let yourself get discouraged though, there are still plenty of beverages you can enjoy while fasting.
My top two recommendations for anyone who is new to intermittent fasting is to stick with water and black coffee.
Drinking plenty of water is critical while fasting. Water will not only keep you hydrated but it will also aid in cleansing your body of toxins. Plus, water will help to blunt your hunger pangs.
I find black coffee to be the perfect beverage while fasting. If you don’t drink coffee, no worries. But if you do drink coffee make sure that it’s black. Drinking black coffee will help to boost your energy levels and will suppress your appetite.
The key to a successful fast in the beginning is staying hydrated, staying energized, and suppressing hunger.
I also get asked “what about diet coke?” and “what about zero calorie energy drinks?”.
As long as they don’t contain any calories you should be fine. There is some controversy around the possibility of artificial sweeteners increasing insulin during a fast, but I haven’t read any credible sources or studies that have found this to be true.
So, if you want to drink a zero calorie Monster or a diet Coke, you should be fine.
Isn’t It Unhealthy to Skip Breakfast?
Of course, breakfast is the most important meal of the day, right?
Nope.
The saying, “breakfast is the most important meal of the day” was a clever marketing tactic created by John Harvey Kellogg to help sell his breakfast cereals.
The reality is that humans are designed to fast. Early humans never woke up to a hot cup of coffee and a toasty bagel. They had to go out and hunt for their food and if they weren’t successful, they didn’t eat.
While were not exactly hunting for our food these days, our bodies are still designed to go extended periods of time without food.
In fact, we were not only designed to survive during fasting periods, we were designed to thrive.
Now, this is not to say that breakfast is bad for you. In fact, some people are better off eating breakfast. For instance, women who are pregnant or breast feeding, anyone struggling to put on weight, or anyone with an eating disorder.
Personally, I haven’t eaten breakfast since I started intermittent fasting back in 2015 and I don’t miss it at all.
Skipping breakfast might feel uncomfortable at first but give it a couple weeks and see how you feel, it might just change your perspective on the “most important meal of the day”.
Helpful Tips
1. Ease into It
Intermittent fasting can be challenging at first. Especially, if your used to eating a 3, 4, or 5 meals a day. Therefore, I recommend to anyone just starting out to ease into it.
There’s no need to start off with a 24 hour fast if you’re new to fasting. This is why many people don’t stick with IF, they go all in and then they decide that it’s too difficult and quit.
Personally, I think the best way to start IF is by extending your morning fast by a couple of hours. In other words, we all fast at night when we are sleeping. When we wake up, most people break their fast with breakfast, hence the name.
Instead of skipping breakfast all together, try pushing breakfast a couple of hours. For instance, if you normally eat breakfast at 7:30am, push your breakfast to 9am. This way you don’t overwhelm yourself in the morning.
This will allow you to start building up a tolerance to the hunger pangs. Then you can slowly ratchet up from there. Eventually, your body will adapt to your new fasting window and hunger pangs will be a thing of the past.
Personally, I eat my first meal at 11am and I have no desire to eat before then. It takes a little time for your body to adjust but if you stick with it, you’ll get there.
2. Drink Black Coffee
Black coffee and intermittent fasting go hand in hand. They’re like peanut butter and jelly or eggs and ketchup (amazing btw).
Of course, you don’t have to drink black coffee when your fasting but many people (including myself) find that it helps.
In fact, some research suggests that coffee may enhance many of the benefits of fasting, including, lowering inflammation, increasing autophagy, and protect against age-related neurological diseases [15].
One of the main benefits of drinking coffee while fasting is that it acts as an appetite suppressant. This can be very helpful, especially in the beginning when you start experiencing those inevitable hunger pangs.
Another added benefit is the energy boost. Some people report feeling low energy when first starting their fast. Black coffee can provide you with an energy boost to get you through to your first meal.
A couple things to remember
- Consuming too much coffee can have negative side effects, including heart palpitations and temporary increases in blood pressure. Make sure to monitor your coffee intake and always drink plenty of water throughout the day.
- Make sure your drinking your coffee black, at least during your fasting period. Adding calorie rich additives like creamer and sugar will break your fast. If you need to sweeten your coffee, I recommend using Stevia.
3. Keep Yourself Busy
One of the best things about intermittent fasting is the extra free time. Planning, preparing, and eating a meal can take up a good chunk of time.
Once you cut out an extra meal, suddenly you find that you have more time to be productive. Use this time to your benefit.
It’s much easier to get through the hunger pangs and discomfort if you’re immersed in your work or a project.
If your fasting in the mornings, make sure you get your most important tasks done at this time. This will help you to stay focused and productive, instead of thinking about your next meal.
To help you stay focused during your fast, try making a must-do list. The must-do list is simply a to-do list of tasks that you must get done before you can eat your first meal.
For example, I start working at 8am and I don’t eat my first meal until 11am, this gives me 3 hours of fasted focused time.
So, I would write out a to-do list of everything that I want to accomplish before 11am. This helps to keep me focused on work while also creating a sense of urgency.
Just remember, don’t let yourself get bored. Boredom almost always leads to eating. Stay focused, stay busy, and your fast will be over before you know it.
Where Do I Start?
Now that you’ve read the Ultimate Beginner’s Guide to Intermittent Fasting, you are probably antsy to get started.
To get started, I recommend following these steps:
- Pick the intermittent fasting schedule that will be the best fit with your lifestyle.
- Take it slow. Don’t push yourself too hard in the beginning. The reason that most people give up on I.F. is because they push themselves too hard in the beginning and then they quit.
- Drink plenty of water during your fast and throughout the day.
- Drink black coffee if you need an energy boost or something to help suppress your hunger.
- Break your fast gently, don’t break your fast with a huge meal. This can lead to overeating which will cancel out the benefits of intermittent fasting.
- Eat a healthy well-balanced diet every day. Remember, I.F. isn’t a pass to eat whatever you want.
- Repeat
It’s really as simple as that. However, just because it’s simple doesn’t mean it’s easy. Make sure you start slow and don’t beat yourself up if you break your fast early.
Just like anything, intermittent fasting takes practice. Eventually, your body will get used to it and it will become a regular part of your lifestyle.
Some of the resources I used
There are lots of good resources out there on intermittent fasting. When I first got started with I.F. I spent a lot of time on Martin Berkhan’s site LeanGains.com.
That gave me the foundation for the 16:8 fasting protocol that I still use to this day. You can also buy his book based on the LeanGains method on Amazon here.
There is also a great Reddit forum dedicated to intermittent fasting and the LeanGains method. It’s especially helpful if you’re looking for tips and tricks.
When I first tried Brad Pilon’s Eat-Stop-Eat method, I started by reading his bestselling book also titled Eat-Stop-Eat. You can find it on Amazon here.
If you’re interested in trying the 5:2 fasting protocol, Michael Mosley, the creator of 5:2, wrote a New York Times bestselling book called The FastDiet. You can pick up Michael’s book on Amazon here.
There is a lot of information out there on intermittent fasting, however, the best way to learn is to implement it yourself. You will experience some ups and downs in the beginning but as long as you don’t give up, you’ll figure out what works best for you.
Final Thoughts
As you start your journey with intermittent fasting, just remember that it’s a lifestyle, not a diet. In the beginning, your body is going to put up a fight, but as long as you stick with it your body will adapt.
Some of your friends and family won’t understand what you’re doing, and they may even criticize you. Do me a favor, don’t listen! People always fear what they do not understand. Intermittent fasting is still relatively new to the scene, so a lot of people are still unaware of the science and benefits.
If you find yourself struggling in the beginning, back off a little. Like I mentioned earlier, it’s going to take some time before your body adapts to your new eating window. Make sure you start off slow and gradually increase your fasting window as you progress.
Additionally, be sure to drink only zero calorie beverages while you’re fasting. If you find yourself struggling with hunger pangs, I recommend drinking black coffee and plenty of water. It will help to blunt your hunger and give you a boost in energy.
It’s vitally important that you maintain a healthy well-balanced diet. As I mentioned before, intermittent fasting isn’t a pass to eat whatever you want. Eating healthy will allow you to experience the full benefits that IF has to offer.
My favorite quote on fasting:
“Fasting is the first principal of medicine; fast and see the strength of the spirit reveal itself.” – Rumi
