Intermittent fasting for weight loss: How to get started

Are you trying to lose weight but finding it hard to stick to diets? Intermittent fasting might be the answer you’re looking for. This isn’t just another diet – it’s a pattern of eating that can help you drop pounds and improve your health at the same time.

I’ve been researching and practicing intermittent fasting for years. Through my own journey and helping others, I’ve learned what works and what doesn’t. This guide will walk you through everything you need to know to start your own fasting routine safely and successfully.

What Is Intermittent Fasting?

Intermittent fasting isn’t about what you eat – it’s about when you eat. It means going without food for set periods of time, then eating during allowed windows. The basic idea is simple: you spend more time fasting than eating each day or week.

Think of it like this: our bodies are always in one of two states – fed or fasted. When we eat all day long (like many of us do), our bodies stay in the fed state and rarely get a chance to burn stored fat. Fasting flips the switch and lets our bodies tap into fat stores for energy.

The Science Behind It

When we don’t eat for several hours, our insulin levels drop. Insulin is the hormone that helps store energy from food. With less insulin, our bodies can more easily use stored fat as fuel. This is why fasting helps with weight loss.

Fasting also helps our cells clean themselves through a process called autophagy. Think of it like taking out the trash – cells get rid of damaged parts and work better. This happens most during fasting periods.

The best part? These benefits happen even when you eat the same amount of food – just in a smaller time window. You don’t have to count calories (though that can help too).

Popular Fasting Methods

There are many ways to do intermittent fasting. You can pick the one that fits best with your life and schedule.

16/8 Method

This is the most common approach and the easiest for beginners. You fast for 16 hours and eat during an 8-hour window each day.

For example:

• Finish dinner by 8pm
• Skip breakfast
• Have your first meal at noon
• Eat between noon and 8pm only

Many people find this works well because you’re sleeping through most of the fasting time. You’re basically just skipping breakfast and avoiding late-night snacks.

5:2 Fasting

With this method, you eat normally five days a week. On the other two days, you drastically cut calories (about 500-600 calories per day).

The fasting days shouldn’t be back-to-back. You might fast on Monday and Thursday, eating normally the other days.

Eat-Stop-Eat

This method involves a full 24-hour fast once or twice a week. For example, you might eat dinner at 7pm one day, then not eat again until 7pm the next day.

This approach is more challenging but can be very effective. Start with shorter fasts if this seems too hard.

Alternate-Day Fasting

As the name suggests, you fast every other day. On fasting days, some people eat nothing at all, while others allow about 500 calories.

This method is quite intense and not recommended for beginners. It can be hard to maintain long-term.

The Warrior Diet

This involves eating small amounts of raw fruits and vegetables during the day, then having one large meal at night. Your eating window is about 4 hours.

OMAD (One Meal A Day)

With OMAD, you eat just one meal per day, typically within a one-hour window. The rest of the day is spent fasting.

This is an advanced method and not suitable for most beginners. It works for some people but can be challenging to get all your nutrients in one meal.

Getting Started: A Step-by-Step Guide

Starting intermittent fasting doesn’t need to be complicated. Follow these steps for the best chance of success.

Step 1: Choose Your Method

For beginners, the 16/8 method is usually best. It’s easier to stick with and causes less disruption to your daily life.

If 16 hours seems too long at first, start with 12 hours of fasting and gradually increase. For example, finish dinner at 7pm and have breakfast no earlier than 7am. Then slowly push breakfast later until you reach a 16-hour fast.

Step 2: Plan Your Meals

During your eating window, focus on balanced, nutritious meals. Include:

• Protein (meat, fish, eggs, beans)
• Healthy fats (olive oil, avocados, nuts)
• Fruits and vegetables
• Whole grains
• Plenty of water

Planning meals ahead of time can help you avoid making poor food choices when hungry. Meal prep on weekends can be a big help.

Step 3: Manage Hunger

When you first start fasting, you’ll likely feel hungry during fasting periods. This is normal and usually improves after a week or two as your body adjusts.

To help manage hunger:

• Drink plenty of water
• Have black coffee or plain tea (no sugar or milk)
• Stay busy during fasting hours
• Get enough sleep

Remember, hunger often comes in waves. If you feel hungry, try drinking water and waiting 20 minutes – the feeling may pass.

Step 4: Track Your Progress

Keep a journal of your fasting schedule, meals, and how you feel. This can help you identify patterns and make adjustments.

Track your weight weekly rather than daily, as daily fluctuations can be discouraging. Also consider tracking measurements like waist size, which can change even when the scale doesn’t move.

Step 5: Adjust As Needed

There’s no one-size-fits-all approach to intermittent fasting. If your chosen method isn’t working well after a few weeks, try a different one.

Listen to your body and be flexible. Some days may be harder than others, and that’s okay.

What to Eat and Drink While Fasting

During fasting periods, you should consume zero or very few calories. Generally allowed:

• Water (plain or sparkling)
• Black coffee (no sugar, cream, or milk)
• Plain tea (herbal, green, or black)
• Salt (if needed for electrolytes)

Some people allow themselves a splash of milk in coffee or a few calories during fasting periods. This isn’t “pure” fasting but may make it more sustainable for you.

During eating windows, focus on whole, unprocessed foods. While you can technically eat anything during your eating window, the quality of your food still matters for health and weight loss.

Common Mistakes to Avoid

Many people make these mistakes when starting intermittent fasting:

Eating Too Much During Eating Windows

Just because you have an eating window doesn’t mean you should stuff yourself. Eating too much can cancel out the benefits of fasting.

Not Drinking Enough Water

Staying hydrated is crucial during fasting. Sometimes what feels like hunger is actually thirst. Aim for at least 8 glasses of water daily.

Breaking Fasts with Huge Meals

After fasting, it’s best to break your fast with a modest-sized meal. Starting with something small and waiting 30 minutes before eating more can help prevent digestive discomfort.

Focusing Only on Fasting Times

While timing is important, food quality still matters. Eating junk food during your eating window won’t lead to good results.

Pushing Too Hard Too Fast

If you’re new to fasting, jumping into a 24-hour fast might be too much. Start with shorter fasting periods and work your way up gradually.

Common Questions

Will Coffee Break My Fast?

Black coffee has almost no calories and generally won’t break your fast. However, adding sugar, cream, or milk will add calories and can interrupt fasting benefits.

Can I Exercise While Fasting?

Yes, many people exercise while fasted. Some evidence suggests exercising in a fasted state may burn more fat. Start with light exercise if you’re new to fasting, and listen to your body.

Can I Take Supplements While Fasting?

Most supplements are best taken with food. Save them for your eating window. Exceptions include electrolytes, which can be helpful during fasting periods.

Will Fasting Slow My Metabolism?

Short-term fasting (less than 24 hours) does not slow metabolism. In fact, some studies show it can actually increase metabolic rate slightly. Only very long-term calorie restriction tends to slow metabolism.

How Much Weight Can I Lose?

Results vary widely. Some people lose 2-3 pounds per week initially, but 1 pound per week is more sustainable long-term. Remember that weight loss isn’t linear – you may have weeks with no loss followed by sudden drops.

Intermittent Fasting Schedule Comparison

Method	Fasting Period	Eating Window	Difficulty Level	Best For
16/8	16 hours	8 hours	Easy	Beginners, sustainable lifestyle
5:2	2 days of 500-600 calories	5 days normal eating	Moderate	Those who prefer normal eating most days
Eat-Stop-Eat	24 hours, 1-2 times/week	Normal eating other days	Hard	Experienced fasters
Alternate Day	Every other day	Every other day	Very Hard	Experienced fasters, faster results
Warrior Diet	20 hours	4 hours	Hard	Those who prefer one main meal
OMAD	23 hours	1 hour	Very Hard	Advanced fasters

Who Should Not Try Intermittent Fasting

Intermittent fasting isn’t right for everyone. You should talk to a doctor before starting if you:

• Are pregnant or breastfeeding
• Have diabetes or blood sugar problems
• Have a history of eating disorders
• Are underweight or malnourished
• Take medications that need to be taken with food
• Have a serious medical condition

Children, teens, and elderly people should be cautious with fasting and get medical advice first.

Signs That Fasting Isn’t Working for You

Pay attention to how your body responds. Stop fasting and talk to a doctor if you experience:

• Severe hunger that doesn’t improve
• Dizziness or weakness
• Trouble sleeping
• Hair loss
• For women: changes in menstrual cycles
• Persistent low energy
• Feeling cold all the time

These could be signs that fasting isn’t right for your body or that you’re doing it too intensely.

Final Tips for Success

1. Start slow – don’t jump into advanced methods right away
2. Stay hydrated with water, black coffee, and tea
3. Keep busy during fasting periods
4. Get support from friends or online communities
5. Plan your meals ahead of time
6. Focus on whole, nutrient-dense foods during eating windows
7. Get enough sleep
8. Manage stress through meditation, walks, or other relaxing activities
9. Be patient – sustainable weight loss takes time
10. Listen to your body and adjust as needed

Remember that intermittent fasting is a tool, not a cure-all. It works well for many people, but not everyone. If it doesn’t feel right after giving it a fair try, it’s okay to try different approaches to healthy eating.

The best diet is one you can stick with long-term. For many, intermittent fasting becomes a lifestyle rather than a temporary diet because it’s flexible and sustainable. Start your journey today and discover if it’s the right fit for you!