21 Day Intermittent Fasting PLAN

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.


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:

  • Water
  • 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.

Intermittent fasting 21 day challenge how to do intermittent fasting


and get:

  • Full 21-Day daily Intermittent Fasting plan
  • E-book 21-Day Intermittent Fasting Challenge Guide (pdf) with everything you need to successfully master the Intermittent Fasting diet and lifestyle​
  • Probably the most comprehensive FAQ section, answering questions such as what exactly you can drink while fasting, how to combine Intermittent Fasting with exercise and much more​
  • 21-Day Intermittent Fasting progress tracking sheet​
  • Exclusive community of like-minded people from all over the world

⬇ Be like Josh. ⬇

What to drink when doing intermittent fasting

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What to eat during Intermittent Fasting?

For your first day make yourself a protein smoothie to break your fast or have later in the day to recharge your body after a workout. 

A smoothie doesn’t require much effort to mix and is easy to take with you on the go if needed. 

You can also make a meal out of your smoothie by adding more healthy fats like nuts, seeds and/or avocado, see our favorite recipes here.


Make yourself a high protein lunch, such as a simple salad or steamed/grilled veggies with a protein of your choice (meat, poultry, fish, tofu).

Want some Intermittent Fasting meal ideas? What about this summer grapefruit salad with wild salmon.

We recommend a high protein diet if you want to shred some excess weight and get leaner.


Being part of a community helps you to succeed and feel more accountable. There is something magical about being able to share your ups and downs with a group of like-minded people!

Join our 21 Day Hero Facebook group (for closed members only), share your story, interact with others, post your meal ideas, ask questions and simply get inspired!


Go for a walk just before you break your fast. Even a quick 20 min walk will do the trick.

Walking is a great way to improve your overall fitness, your mood and simply get some fresh air.

Most importantly, going for a walk will switch your focus from hunger and help you pass those last hours of fasting easier.


Coffee is full of antioxidants and many Intermittent Fasting followers swear coffee helps to curb hunger when when fasting.

Keep in mind: Intermittent Fasting Coffee is black coffee. Meaning, don’t add any sugar, milk or creamers to it – no cappuccino, latte or flat white, only black coffee.

If you must have something sweet, add natural sweetener stevia, but be careful as it might instigate hunger.

Day 6: make a nice dinner

You’ve been following Intermittent Fasting for 6 days already, great job!

Make yourself a nice dinner or even better, invite some friends over for a celebratory dinner. Treat yourself with something healthy and delicious.

Some meal ideas:
Paleo burgers with sweet potato buns
Chicken tikka skewers
Simple Greek salad.


It’s important to reflect on your results as time goes by. Take a full body photo, record your weight and compare them with your starting weight/photo. 

In addition, answer below questions as a way to reflect on your progress: 

  • How do you feel? Have you noticed any changes in your energy, mood, skin?
  • What has been the toughest moment so far? Has it gone any better?
  • If not, how can you improve it? 

E.g., maybe your eating/fasting schedule needs to be adjusted to better fit your lifestyle? What about sharing your struggles and/or tips with the Facebook community to see if anyone else is going through the same? 

Don’t worry if the results are not that big yet. Don’t give up and simply keep going for the remaining 13 days! 

Learn More about Intermittent Fasting

Would you like to access full 21-day Intermittent Fasting plan, learn more about intermittent fasting and have somebody help you to successfully implement it to your life? 

Join our 21-Day Intermittent Fasting Challenge and get all the information you need in one place to successfully master the Intermittent Fasting lifestyle.

More Resources



Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type group training and cooking gourmet meals almost every day. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!

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Post: 21 Day Intermittent Fasting Daily Plan


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