Intermittent Fasting For Beginners [Rules, Benefits and How To Get Started]
Welcome to Intermittent Fasting! Intermittent Fasting is an incredible tool that men and women all around the world are adding into their lifestyle in order to achieve their weight loss and wellness goals!
Today, let's dive into exactly how you can get started with Intermittent Fasting!
Benefits Of Intermittent Fasting
When done properly, Intermittent Fasting may help aid in improved gut health,(1) reduced bloating,(2) boosted fat burning mechanisms (3) and as a result increased energy levels. But it has to be done right. This means addressing an eating window that actually fits your lifestyle, adapting your food to fit Intermittent Fasting and properly pairing exercise with your fasting schedule.
Intermittent Fasting Rules
The basic rules of Intermittent Fasting involve not eating while you fast, followed by eating (enough) during your chosen eating window (more on this later in the article). However, from here, it's now important to determine what type of Intermittent Fasting you're using.
If you are using Intermittent Fasting to achieve a weight loss goal, then your main objective is to keep your storing hormone, insulin, from spiking during your fast. With this in mind, you can still add certain ingredients to your morning coffee or tea without "breaking" your fast and still being in a state of fat burning. This includes Keto Coffee, Keto Matcha Latte and heavy whipping cream/unsweetened half and half in your coffee/tea.
For more details on the types of drinks you can have while fasting, check out my article and free recipes HERE.
However, some people choose to stick to just water and plain coffee or tea. This is typically used to focus on additional therapeutic benefits of Intermittent Fasting. The route you choose will entirely depend on your goals with Intermittent Fasting.
How Much Weight Can You Lose In A Month With Intermittent Fasting?
A 2020 scientific review of Intermittent Fasting provided a ton of great information for us to sift through in order to determine how much weight loss can be achieved through Intermittent Fasting.
In one study, obese individuals who were 65 years or older lost an average of 2.2% of their original body weight in just 4 weeks of Intermittent Fasting for 16 hours per day.(3) To put this into perspective, if one of the obese individuals weighs 200 pounds, then this is about 4.5 pounds, or a little over 1 pound per week. Considering most people assume weight loss becomes near impossible the older we get, this is a substantial amount of weight loss in just 4 weeks.
Another study with obese type 2 diabetics lost about 1.4% of their original body weight in just 2 weeks of Intermittent Fasting for an average of a little over 16 hours per day.(1) Using the same 200 pound example, this comes in at 2.8 pounds, or about 1.4 pounds per week.
These studies utilized Intermittent Fasting (usually with a 16 hour window), but did not address the meals eaten within the eating window. Combining Intermittent Fasting with foods that are designed to help the body more easily shift back into fat burning, aka lipolysis, can further aid in amplifying weight loss results.
For example, there's Ron who lost over 70 pounds in 6 months by pairing Intermittent Fasting with fat burning and satiating meals from the Complete Intermittent Fasting Bundle. This amounts to nearly 3 pounds per week on average.
Choosing Your Intermittent Fasting Schedule
When choosing your schedule, it's incredibly important that it fits your goals and your lifestyle. The typical Intermittent Fasting schedules include:
fasting for 16 hours and having an 8 hour eating window (also known as, 16:8 fasting)
fasting for 12 hours (12:12 fasting)
fasting for 20 hours (20:4 fasting)
You can take my short quiz to determine exactly what your Intermittent Fasting window should be with the video below.
Your Intermittent Fasting Meal Plan
What you eat during your eating window is equally, if not more important to achieving your weight loss and wellness goals. Emphasizing high quality proteins, fats and fibers while limiting insulin spiking sugars and refined carbohydrates is crucial for success with Intermittent Fasting.