Getting Your Feet Wet with Intermittent Fasting: A Super Simple Guide for Newbies

So you're thinking about giving this whole intermittent fasting thing a try? Smart move, it has some pretty epic health and weight loss benefits. But getting started with intermittent fasting can seem kinda intimidating if you’ve never done it before. This handy guide will walk you through everything you need to know as a total beginner.

What the Heck is Intermittent Fasting?

Intermittent fasting just means alternating between periods of eating and periods of not eating. You get to choose a fasting/eating schedule that works for your lifestyle. Some popular ways people do it include:

• 16:8 method - Fast for 16 hours per day, eat within an 8 hour window like 12pm to 8pm. 

• 5:2 diet - Eat normally 5 days a week, cut back to only 500-600 calories 2 days.

• Alternate day fasting - Fast every other day, limit calories on fasting days.

• Periodic fasting - Occasional 24+ hour fasting periods a few times a week.

During the fasting times, you can only have zero calorie drinks like water, plain tea, black coffee. But you eat whatever you want during your designated eating window! Easy peasy.

The Health Perks of Intermittent Fastin

Studies show intermittent fasting offers benefits like:

• Weight loss - Fasting periods allow the body to tap into fat for fuel since insulin is lowered.

• Blood sugar control - IF improves insulin sensitivity and lowers blood glucose. Reverses insulin resistance. 

• Heart health - Markers like blood pressure and cholesterol improve. Lowers heart disease risk.

• Brain function - Fasting boosts BDNF, which grows new brain cells. Improves mental clarity.

• Disease prevention - Animal studies show slower cancer and tumor progression. 

• Gut health - Periodic fasting gives the GI tract time to regenerate and repair.

Intermittent Fasting Tips for Newbies  

To get started, make sure to:

1. Pick an intermittent fasting method that fits your lifestyle. More moderate fasts are best to start, like 12-14 hours daily.

 

2. Gradually increase your fasting period over a few weeks which allows your body to adapt to burning fat for fuel.

 

3. Only have zero calorie drinks during fasting periods like water, plain tea, black coffee. 

4. Eat nutritious whole foods like veggies, fruits, lean protein, whole grains during your eating window.

5. Expect some hunger, headaches, low energy in the first 1-2 weeks. This gets better as your body adapts.

6. Distract yourself from food by staying busy with hobbies, walking, light exercise. 

7. Use fasting apps to help track hours and connect with others doing IF.

Some pro tips:

• Stay hydrated with water, herbal tea, and black coffee when fasting. 

• Take mineral supplements like magnesium and potassium to prevent headaches.

• Avoid intense workouts while fasting initially keep it light. 

• Meal prep healthy foods in advance for your eating window.

• Don’t freak about counting calories. Just focus on sticking to your fasting schedule.

• Be flexible - modify your fast if needed on a given day.

Stick with it through the initial adjustment phase so your body can adapt. Then intermittent fasting starts to feel like second nature. Dive on in the water’s fine!