How to Start Intermittent Fasting

Ready to begin? Follow this step-by-step guide to start intermittent fasting safely and set yourself up for success from day one.

Before You Begin: Quick Checklist

Your Step-by-Step Starting Guide

1

Choose Your Fasting Method

For beginners, we strongly recommend the 16:8 method. It's the most flexible, sustainable, and effective starting point. You'll fast for 16 hours and eat within an 8-hour window.

Recommended: 16:8 Method

Fasting Window
16 hours
8:00 PM - 12:00 PM next day
Eating Window
8 hours
12:00 PM - 8:00 PM
Compare all fasting methods →
2

Set Your Eating Window

Choose an 8-hour eating window that fits your lifestyle. Consider your work schedule, social life, and when you typically feel hungriest.

Popular Eating Windows

12:00 PM - 8:00 PMMost popular - Skip breakfast, eat lunch and dinner
10:00 AM - 6:00 PMEarlier schedule - Good for early risers
1:00 PM - 9:00 PMLater schedule - Better for night owls
11:00 AM - 7:00 PMBalanced - Works for most schedules
3

Ease Into It Gradually

Don't jump straight to 16 hours. Gradually extend your fasting window over 1-2 weeks to help your body adapt comfortably.

2-Week Transition Plan

Days 1-312-hour fast (8pm - 8am)
Days 4-613-hour fast (8pm - 9am)
Days 7-914-hour fast (8pm - 10am)
Days 10-1215-hour fast (8pm - 11am)
Day 13+16-hour fast (8pm - 12pm)
4

Stay Hydrated During Fasting

Proper hydration is crucial during fasting. It helps manage hunger, supports your body, and prevents headaches.

💧
Water
8+ glasses daily
☕
Black Coffee
No sugar or cream
🍵
Plain Tea
Unsweetened only

Avoid: Sugary drinks, milk, cream, juice, diet sodas (may trigger insulin response), or anything with calories during your fasting window.

5

Plan Nutritious Meals

What you eat during your eating window matters. Focus on whole, nutrient-dense foods to maximize your results and feel satisfied.

Foods to Prioritize

Include:
  • Lean proteins (chicken, fish, eggs, tofu)
  • Vegetables (leafy greens, broccoli, peppers)
  • Healthy fats (avocado, olive oil, nuts)
  • Whole grains (quinoa, brown rice, oats)
  • Fruits (berries, apples, citrus)
Limit:
  • Processed foods and fast food
  • Sugary snacks and desserts
  • Refined carbohydrates
  • Excessive alcohol
  • Fried foods
Complete guide to eating during IF →
6

Be Consistent & Patient

Consistency is the key to success with intermittent fasting. Stick with your schedule for at least 2-4 weeks before making judgments or changes.

What to Expect

Week 1:
Hunger pangs, adjustment period, possible headaches
Week 2:
Hunger decreases, energy stabilizes, routine forms
Week 3-4:
Fasting feels natural, increased energy, mental clarity
Month 2+:
Visible results, improved health markers, sustainable habit

You're Ready to Begin!

You now have everything you need to start intermittent fasting. Remember: start slow, stay hydrated, and be patient with yourself.

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Starting FAQ

Start with something gentle like a small portion of protein, healthy fats, or vegetables. Avoid immediately eating a large, heavy meal as this can cause digestive discomfort. Good options include eggs, avocado, nuts, or a light salad with protein.
Yes! Black coffee is allowed during fasting and can actually help suppress appetite. Just avoid adding sugar, cream, or milk as these break your fast. Plain tea and water are also excellent choices.
Some lightheadedness is normal initially. Stay hydrated with water and electrolytes. If symptoms persist or worsen, eat something—your health comes first. As your body adapts, these feelings typically subside.
It's often better to ease into daily fasting. Start with 3-4 days per week and gradually increase as you become comfortable. This allows your body to adapt without overwhelming you.