I bet you will agree:
Intermittent fasting sounds amazing, offers great benefits and you’d love to try it. But… it all just feels too overwhelming and you are not sure how to start. If only someone could guide you through exactly what you should do each day..!
I hear you. And in fact, this is the reason I am writing this post.
I want to share with you an information about intermittent fasting basics and a simple 21 Day Intermittent Fasting Guide which you can follow when starting your Intermittent fasting (IF) journey.
I will answer questions that are on every intermittent fasting beginners mind like:
- How to start intermittent fasting and what are the most common schedules
- What to eat during intermittent fasting
- What to drink during intermittent fasting
Moreover, 21 Day Intermittent Fasting Daily Plan will give you information on what to do every day and tips on how to fit intermittent fasting into your busy schedule.
So scroll down and let’s get started!
How to start intermittent fasting
To begin with intermittent fasting it is important to understand the various types of intermittent fasting. That’s how you will find the one that works the best for you and fits into your lifestyle.
Here are the most popular intermittent fasting schedules.
Intermittent fasting 16/8
How: fast for 16 h and eat 8 h
By following this intermittent fasting type, you fast for 16 hours and restrict your eating to an 8-hour eating window.
You can adapt the schedule according to your lifestyle, however, most practitioners choose to fast from dinner to lunchtime – which means simply skipping breakfast. Important is to maintain a consistent eating time. Being consistent with your schedule has proven to produce better results, see our interview with IF expert and clinical researcher Megan J. Ramos.
Exercising should be done in a fasted state just before you eat your first (and preferably biggest) meal of the day.
Intermittent fasting 16/8 is suggested for our challenge in this guide.
INTERMITTENT FASTING 5:2 a.k.a The Fast Diet
How: 2 days per week calories restricted to 500-600, 5 days per week normal eating days
This type of intermittent fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days keep in mind that there should be at least one regular eating day in between.
If your goal is to lose weight, it is important to stick to healthy eating also on those 5 days during which you are not fasting.
Intermittent fasting 20/4 A.K.A. WARRIOR DIET
How: fast for 20 h and eat for 4h
In contrast to other methods, you are allowed to eat some raw fruit and vegetables, and some lean protein during the 20 hr fast period.
The 4-hour eating window shall be in the evening and you should follow a special order of eating specific food groups: starting with vegetables, proteins and fat, and eating carbs only if you are still hungry.
Exercising shall be done in a fasted state.
24 HR FAST A.K.A. EAT STOP EAT
How: fast for 24 h 1-2 times a week
Fast for 24 hours 1-2 days a week and eat normally on other days. That way you should reduce overall calorie intake by ca 10%.
There are various other intermittent fasting types like one meal a day (OMAD) and multiple types of prolonged fasting.
For our challenge, we recommend the most popular method – intermittent fasting 16/8.
16/8 also happens to be the most popular method among celebrities. If you are curious to know how they practice fasting and what are the main benefits (Coldplay soloist Chris Martin even believes it helps him to sing better), check out How to do Intermittent Fasting According to 40 Famous People.
what to eat during intermittent fasting
A popular misconception is that you can allow yourself to eat anything while doing intermittent fasting, including fast food, sugary and highly processed dishes. If your goal is to lose weight, improve productivity and simply get healthier, it is important to stick to healthy meals.
This means eating whole foods and avoiding the usual suspects such as sugar, processed foods, empty carbs etc.
The type of diet you choose is up to you. For many keto diet has proven to be a great supplement to Intermittent Fasting as it may help you burn more fat.
Are you looking for a healthy meal plan to make your intermittent fasting journey easier? Great news – together with a professional dietitian we are preparing a 21-Day Intermittent Fasting meal plan! You can order now and be the first to receive it.
what to drink during intermittent fasting
To get all the health benefits of intermittent fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food. But you can still consume non-caloric beverages because they do not break the fast and allow you to get all the benefits of fasting.
This is because non-caloric beverages do not cause the release of insulin and as a consequence, do not interfere with fat burning and/or autophagy (cellular cleanup).
This would include:
- Sparkling water
- Mineral water
- Plain black coffee
- Plain tea
Still got some questions about intermittent fasting and drinks? We’ve got more information in our blog post What Can You Drink During Intermittent Fasting.
Need help to track your intermittent fasting?
Sometimes technology can really be our best friend and help us stick to our commitments.
If you need extra support or simply want to make your life easier, there are a number of intermittent fasting apps available on the market to help you out.
We have reviewed a number of apps and made our list of the top 6 Intermittent Fasting Apps:
You can find a comprehensive review of Intermittent Fasting apps here, to get more information on the pros and cons of each fasting app, costs, and other features.
Intermittent Fasting Guide: 21 day Daily Plan
21 Day Challenge plan has a detailed description of each day to guide you through your 3 weeks of intermittent fasting.
Scroll down and you will see previews of the first 7 fasting days. If you feel like it’s time to take matters in your own hands and fully get ready for your intermittent fasting journey, join our 21-day Intermittent Fasting Challenge which gives you access to the full 21-day intermittent fasting plan and all the necessary tips and tricks for intermittent fasting beginners.
Join the 21-DAY INTERMITTENT FASTING CHALLENGE
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