Intermittent Fasting for Beginners: A Step-by-Step Guide

Intermittent fasting has become a conversational trend in the health and wellness space for the last decade. While the concept is not new, studies now provide evidence that safe intermittent fasting has health benefits for our bodies and brains. And if we are using something like Zero’s Intermittent Fasting Tracker, we can see these benefits add up over time.

This has led to many of us turning to dieting strategies for weight loss, decreased risk of disease, and Alzheimer’s, among many more benefits. But beginners should know where to start before diving in. Intermittent fasting does have health risks once done incorrectly. 

Here is your step-by-step guide to intermittent fasting. 

Why Does Intermittent Fasting Work?

First, let’s understand a general overview of how it works. Our body switches from using glucose as our main energy source to using ketone energy. This is sometimes referred to as ketosis, which is a fat-burning state. The main benefits we get from our bodies from being in this state go as follows. 

• Thinking and memory. Studies show that intermittent fasting has the ability to fight diseases like dementia and Alzheimers as it boosts working memory in animals as well as verbal memory in humans. 
• Heart health. Fighting heart disease by controlling blood pressure and lowering cholesterol is a crucial benefit. 
• Type 2 diabetes and obesity. Aside from losing weight through intermittent fasting, studies have shown that insulin resistance was a positive effect of this approach to eating. 

The benefits go far beyond these. However, studies have been able to zone in on the aforementioned as some of the most critical developments from intermittent fasting.

Step 1: Start with the 16/8 

Starting out with manageable intermittent fasting is important. Some beginners want to start out with fasts that are too difficult and lose interest quickly. 

The 16/8 means you can eat during an eight-hour window and fast for the other 16 hours. While you can choose the window of eating that suits you, there is a strategy behind common eating times. 

Most people like to eat between 8am and 4 p.m. because this is when our metabolism is working best. Some people like to hold off a little later in the morning till 10 after exercising. This is a preference as it doesn’t work for others. 

The key is not to delay eating till too late in the day because this is when our digestive system slows down the most. 

Step 2: Know Your Calories In vs. Out

Not all calories are equal. Just because you can eat during an eight-hour window doesn’t mean you can eat 4,000 calories. Eating quality foods that are easy to digest is the goal. 

• Dark leafy greens
• Lean proteins like fish and lean beef
• Complex carbs over simple carbs
• Non-fat greek yogurt
• Eggs
• Zero-calorie drinks such as tea, black coffee, and water. 

Tip: Tea and coffee are dehydrators and should be consumed in moderation. 

Putting an emphasis on healthier foods is key to the diet working. This means keeping track of the calories you are putting in your body. More importantly, keep track of what kinds of calories you are putting into your body. 

Keeping track of what calories you put in is just as important as keeping track of what calories you are shedding during exercise. If you have the ability to wear a smartwatch or fitness tracker, this can help keep you on track. It also indicates when your body may need more fuel if you are a heavier exerciser. 

It’s important that when you start intermittent fasting for the first time, you moderate your exercise. At first, you may feel hungry, moody, and possibly even dizzy, adjusting for the first few days while the body adjusts. Prioritizing your health and safety is always the first priority when intermittent fasting. 

Step 3: Hydration

It wouldn’t be the first time someone reported being too dehydrated during intermittent fasting and feeling ill. Some people mistake that feeling waterlogged is ruining your fast. But it’s the opposite. Healthy hydration is critical for maintaining the fast.

By drinking water throughout the day and getting hydration through foods like vegetables and fruits, beginners should be able to stave off hunger.  A common mistake is that fastest think they should overdrink and skip eating. This is among the do-nots. Let’s talk about that. 

Tip: Aim to have a minimum of eight glasses of water a day and add an extra glass for every 30 minutes of exercise you do. 

Step 4: The Don’ts

Finishing with the do-nots is important in order to maintain healthy intermittent fasting and take advantage of all the health benefits. 

• Do not skip eating during your eating window to get ahead or make up calories. This is especially true for people who may have had a cheat day the day before. Remaining on a consistent schedule allows your body to enter ketosis. When the body can’t rely on consistency, it will go out of whack. 

• Do not overdo exercise. The idea of losing weight quickly is not done through starvation and exercise. This will lead to crash dieting and gaining the weight back. Don’t overdo it in the first week. Allow your body to adjust without putting it in shock. 

• Do not beat yourself up. This is a massive change in lifestyle. It may take some trial and error to get to your goal. 

Self Monitoring

As a beginner, the key to starting intermittent fasting is to be aware of your body. Self-monitor and write things down regarding your mood, what you are eating, and overall how your body is feeling. Look for correlations that help you adjust and improve your diet while increasing your overall health during this adjustment period.