Intermittent Fasting For Beginners [Rules, Benefits and How To Get Started]

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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!


intermittent fasting rules

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.


Related: Do You Need To Use Intermittent Fasting Everyday For It To Work?


intermittent fasting rules

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.


Related: How Long Does It Take For Intermittent Fasting To Work?


intermittent fasting rules

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 origina