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Intermittent fasting

Updated: Aug 25, 2023

Starting intermittent fasting can be a gradual process to help your body adjust and ensure your success. Here's a step-by-step guide to help you get started:

  1. Research and Educate Yourself: Before you begin, take some time to research and understand the different methods of intermittent fasting. This is a good video on how to start

  2. Consult a Healthcare Professional: It's important to consult with a healthcare professional who understands intermittent fasting, especially if you have any underlying health conditions or concerns. They can provide personalized advice based on your medical history.

  3. Choose an Approach: Select an intermittent fasting method that aligns with your schedule, preferences, and lifestyle. Some popular options include the 16/8 method, 5:2 diet, or Eat-Stop-Eat.

  4. Start Slowly: If you're new to fasting, consider easing into it. Begin with a shorter fasting window, such as 12 hours, and gradually extend it as your body becomes accustomed to fasting.

  5. Plan Your Eating Window: Decide on the time period during which you'll eat your meals. This could be an 8-hour window, like 12:00 PM to 8:00 PM. Make sure it suits your daily routine.

  6. Stay Hydrated: Drink plenty of water throughout the fasting period to stay hydrated and help control hunger.

  7. Choose Nutrient-Dense Foods: When you break your fast, focus on consuming nutrient-dense, balanced meals. Include lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables.

  8. Listen to Your Body: Pay attention to your body's signals. If you're feeling unwell or extremely hungry, consider adjusting your fasting window or meal timing.

  9. Gradually Increase Fasting Periods: As your body adapts, you can gradually extend your fasting periods. For example, you could start with a 12-hour fast and increase it to 14 or 16 hours over time.

  10. Be Patient: Intermittent fasting might take time for your body to adjust to. Be patient with yourself and give your body the time it needs to adapt to the new eating pattern.

  11. Stay Consistent: Consistency is key to seeing results with intermittent fasting. Try to stick to your chosen fasting schedule as consistently as possible.

  12. Monitor Progress: Keep track of your progress, including any changes in weight, energy levels, and overall well-being. This can help you determine if intermittent fasting is working for you.

  13. Adjust as Needed: If you find that a particular fasting method isn't working well for you, don't hesitate to try a different approach or adjust your fasting window.

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