The beginner's guide to intermittent fasting

by - April 07, 2019


This is a guide for everyone who has just began the intermittent fasting plan, or is about to begin.

If you are into fitness, then you must have heard of Intermittent fasting. It is one of the best ways to lose excess weight in one process. You just have to pick the type of Intermittent fasting that is convenient for you.

How can a beginner get into the process of Intermittent fasting easily? What are the steps involved to go about it? What are some helpful tips to know? We will be looking at all of these and more in this article.

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What should you know about Intermittent fasting as a beginner?


If you are a beginner, it is important that you know that intermittent fasting is not new to this generation. It has been around for centuries and it has proven itself to be a top secret of good health.

It is the process of abstaining from eating any food or drinking any caloric beverages or drinks during your fasting period and breaking the fast to eat during your eating window. This way, your body is forced to use up excess fats it has stored before and therefore, you lose weight.

Who should not do Intermittent fasting?


If you are suffering from diabetes and have medications to use daily, you might have to see a doctor to put you through on how to use your medications alongside fasting. This applies not only to people with Diabetes, but to all people on compulsory daily medications.

If you are underweight, have an eating disorder like Anorexia, you're pregnant, breastfeeding and under the age of 18 or just recovering from a serious illness, you should not fast. Abstain from Intermittent fasting if you fall under any of these categories. As a beginner, you need to take special note of all these highlighted points.


As a beginner you need to know that intermittent fasting is not starvation since it's a choice you make. With starvation, the starving person does not have a choice! With intermittent fasting, you also get to control how wide your fasting window will get. You get to choose the model of fasting you want.


Do you know that when you take breakfast in the morning, you just broke an intermittent fast? That's why it's called breakfast since you have been without food for as long as you've been asleep throughout the midnight. Anytime you are not eating, you are said to be "intermittently fasting".


What's the purpose of Intermittent fasting?


The purpose varies for different people since different people undergo intermittent fasting for variety of reasons.

1. For religious reasons

2. To lose weight

3. To improve their health

4. Just to test themselves and hack into their bodies' functioning.

What are some benefits of Intermittent fasting?

1. You get to lose weight and fats

2. You burn fats

3. Your brain improves in clarity and you concentrate more.

4. It is linked to longer lifespan

5. It activates Autophagy

6. It helps to reduce inflammation

7. You get to exercise and practice self control and perseverance, because let's face it, fasting is not the easiest of tasks. At all.

Find other Benefits of intermittent fasting here.

 Types of intermittent fasting



1. 16:8


This type of Intermittent fasting needs you to fast for 16 hours and then eat whatever you like for 8 hours.


2. 20:4


This one allows you just a 4 hours eating window and then you fast for 20 hours.


3. 24 hours fast


Just like the name states, this type of Intermittent fasting needs you to fast for 24 hours that is, you fast from dinner to dinner or breakfast to breakfast.


4. 5:2 fast


Scientists are said to support this type of Intermittent fasting a lot. You have 5 regular eating days and 2 fasting days. On the two fasting days, you only eat nothing more than much 500 calories a day. You can eat all the 500 calories in one meal or in several bits.


5. 36 hours fasting


This means you fast for a full day. If you stop eating dinner by 7pm to day, then the next time you will eat will be 7am the day after tomorrow.


6. Extended fasting


An extended fasting is any fast that is more than 48 hours. It would be 7 days, 3 days, 14 days etc.


Have you just started the plan? Have you experienced some challenges? Are you enjoying the entire process?

Share your experiences with others in the comment section.

Here are some more interesting and personal intermittent fasting articles to help you on your journey.

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