Intermittent Fasting – The Ultimate Guide

What is Intermittent Fasting

Intermittent fasting isn’t like any regular diet.

It offers a chance to lose weight without cutting back on your daily meals.

With most diets, you have a specific meal plan you stick with; there are certain foods you can or cannot eat.

With Intermittent fasting, you eat the way you usually would, but there are certain times you can and cannot eat.

What’s great about this is you usually fast every day even if you don’t know it.

That’s right sleep time counts as fasting.

One of the best things about this weight loss plan if you add a little more time to your sleep time fasting, you can lose weight.

You can do this by skipping breakfast.

Skipping breakfast is the most popular strategy, called the 16/8 method.

For this fast, you start eating at noon and stop at 8 p.m.

With this type of fasting, you’ll be fasting for 16 hours.

Sixteen hours of fasting might sound impossible, but 7-9 hours will be while you sleep, it will be easier than you think.

Types of Intermittent Fasting


We already talked about 16/8 fasting. 16/8 fasting is probably the most popular and easiest to do.


20/4 fasting, also known as the warrior diet, is probably one of the most challenging methods.

For this one, you fast for twenty hours, and then you eat as much as you want for four hours.

The twenty hours is not a total fast; they allow you to have small amounts of dairy products such as raw fruits, vegetables, hard-boiled eggs, and lots of non-calorie fluids.

Even though you are allowed to eat whatever you want during the four hours, they recommend healthy foods.


With the 5:2 diet, you eat regular meals for five days.

For the next two days, they limit you to 500-600 calories.

You can choose whichever days you like as long as they have one non-fasting day between them.

For example, you wouldn’t want to fast Monday and Tuesday, but you could fast Monday and Thursday.

However, on your non-fast days, it’s crucial to eat the way you usually would.

Don’t eat junk food.

24 Hour Fast

Twenty-four-hour fast, also known as eat-stop-eat, involves fasting for a full 24 hours.

For example, if you finish dinner at 8 p.m., you don’t eat again until 8 p.m. the next day.

You can choose your times as long as they last for 24 hours.

You can do this one or two times a week, whichever you prefer.

Just remember one thing the more effort you put into your diet, the more you’ll get out of it.

36 Hour Fast

For a 36 hour fast, you fast a full day.

For example, if you would finish dinner on day one at 6 p.m., you would skip all your meals on day two and wouldn’t eat again until 6 a.m. on day three.

That would give you a total of 36 hours.

Thirty-six hours is a long time to fast and not a good idea for beginners.

Alternate Day Fasting

In alternate-day fasting, you fast every other day.

There is more than one way to do it.

With one version, you can have 500 calories a day on your fasting days.

This one is very advanced probably, not the best one for beginners.

Spontaneous Fasting

For this method, you skip meals whenever you don’t feel hungry. Or just whenever you feel like skipping meals.

You need to make sure that when you do eat, it’s reasonably healthy.

Spontaneous fasting is probably not the best option if you’re trying to lose weight.

It’s hard to lose weight without having some form of plan.

Honestly, how many times do you feel like skipping a meal?

If you’re like me, probably not very often.

Is Intermittent Fasting Safe

Intermittent fasting will be safe for most people.

However, you should consult your doctor before starting intermittent fasting.

Intermittent fasting may be dangerous for people with low blood pressure or if you’re pregnant.

Best Intermittent Fasting Times

The 16/8 intermittent fasting is excellent for beginners.

It’s simple enough to allow you to get used to it but advanced enough to see results.

We recommend that you start eating at 10 a.m. and stop eating at 6 p.m.

This way, it’s like having a late breakfast and an early supper.

Another benefit of these times is your body is less efficient, putting sugars away later in the day.

What to Eat When Doing Intermittent Fasting

There’s no exact meal plan you have to follow during intermittent fasting, but you should try not to eat junk food.

Here is a list we made of high fiber foods to eat during your intermittent fasting non-fast period.

  • Nuts

Nuts are perfect for a weight-loss snack.

Nuts are very filling. They’re a good source of healthy fat and also contain fiber and protein.

Nuts also have other benefits like reducing the risk of heart disease. On top of all this, nuts have lots of vitamins and minerals.

Each type of nut has its advantages. It’s best to stick to a variety of nuts.

  • Beans

Black beans are rich with vitamins and minerals. The first benefit is the protein.

Black beans are a good source of protein. Your body does not store protein.

It’s essential to get proper amounts of protein in your diet. Beans are also low in calories and lack saturated fats.

Although beans have large amounts of protein, we recommend you have some other form of animal-based protein.

Black beans are also a excellent source of folate. Folate is a natural form of vitamin B9.

Folic acid is essential for cell and DNA production and growth.

Folate is water-soluble, and your body does not store folate.

Because of this, it is vital to get a sufficient amount of vitamin b9.

Side effects of this deficiency can include the following.

  • Weakness
  • Lack of Mental Clarity
  • Shortness of Breath

Black beans are an excellent dietary addition for you.

Like we said earlier, black beans are high in fiber. Fiber comes in two forms soluble and insoluble.

Both of these are essential for a healthy digestive system. Soluble Fiber is made of carbohydrates.

Soluble Fiber will break down with water into a gel-like substance and can lower your cholesterol.

Insoluble fiber won’t break down. It aids in the movement of material through your digestive tract.

Lack of Fiber causes issues with your digestive system and is a significant cause of weight gain.

Also, heart attack and stroke can be associated with the lack of fiber.

Risks of major heart issues can be reduced by 30-40% by adding more fiber to your diet.

Since black beans include both soluble and insoluble fiber, it is a great choice.

Since vegetarians have a high Fiber intake, they will generally be slimmer than most meat-eaters.

Black beans can also aid the digestive system.

Over time black beans can relieve constipation issues.

Black beans can also prevent common cancers.

Studies show beans have qualities that might prevent certain cancers. Beans could help lower the risk of colon cancer.

Colon cancer is the third most common cancer in the USA.

One study shows a 50% decrease in risk for people who ate beans at least twice a weak.

  • Fruits

It’s best to eat whole fruits instead of juice.

The juice is high in calories and is not ideal for weight loss.

Whole fruit will provide the same micronutrients with fewer calories. Here is a list of a few of the best fruits below.

  • Grapefruit

Grapefruit has many health benefits.

Grapefruits are full of vitamin C, vitamin A, potassium, folate, thiamin, and vitamin B6.

Grapefruit also has calcium, iron, copper, phosphorus, and magnesium.

The most significant benefit of grapefruit, it can help with weight loss.

Grapefruit is full of vitamin C, Water, and Fiber.

Vitamin C helps your metabolic system work properly and controls the breaking down of fats and will help the body burn fat.

The fiber and water in grapefruit will help with hunger pains.

  • Apples

Apples have many essential nutrients, including, (vitamin C), (B complex vitamins), Phytonutrients, Calcium, Fiber, Potassium, and phosphorus.

Apples can prevent the risk of lung and colon cancer, protect against heart disease, reduces diabetes, strengthen your bones, prevents asthma, brightens teeth, detoxifies the liver, boosts brain health, and lower cholesterol.

Most importantly, apples can help you lose weight.

Apples are low in calories and rich in fiber.

Because Apples are rich in fiber, they will help you feel fuller for longer preventing you from overeating and helping you lose weight.

  • Berries

Berries have antioxidants such as anthocyanin, ellagic acid, and resveratrol.

Berries will protect your cells from damage and decrease the risk of certain diseases, including heart disease and cancer.

They are also a excellent source of fiber, including soluble fiber.

Soluble fiber will slow the movement of the food through your digestive tract and make you feel fuller.

Because berries make you feel fuller, this makes them great for weight loss.

  • Passion Fruit

Passion fruit contains (vitamin A,) and (vitamin C).

Vitamin A is known to be good for skin, your vision, and your immune system.

Passion fruit also has fiber, and fiber is essential when you’re on a diet.

On top of this, it can help regulate your digestive system and also maintain a healthy gut.

  • Kiwifruit

Kiwi can help manage blood pressure, protect DNA, tone skin, improve blood flow, reduce the risk of heart disease and stroke, and improve the quality of sleep.

Kiwi is also low in calories, making it a great diet snack.

  • Melons

Melons are very low in calories and rich in vitamins, minerals, and water and contain very little saturated fat.

Melons contain (vitamin A), (vitamin c,) potassium, and lycopene.

Melons can prevent asthma, reduce dehydration, reduce cancer and heart attack, and lower blood pressure.

Since melons are low in calories and have almost no saturated fats, they’re an excellent weight-loss snack.

  • Oranges

Oranges can prevent kidney stones, anemia, and heart disease.

Some vitamins and minerals in oranges include fiber, (vitamin C), (Thiamine), folate, and potassium.

  • Bananas

Green bananas are high in fiber (vitamin C) (vitamin b6) and (magnesium.

It also contains minerals, including potassium, phosphorus, magnesium, and zinc.

One banana has about 110 calories, 15 grams of sugar, 28 grams of carbohydrates, 1 gram protein, 3 grams fiber, and 450 mg of potassium.

Bananas are suitable for a heart-healthy diet, prevent chronic diseases like digestive disorders.

Because bananas have high fiber and low calories, they could also help with weight loss.

  • Avocados

Avocados contain (vitamin C) (vitamin E) (vitamin K) and (vitamin B6.)

They’re also a great source of riboflavin, niacin, folate, pantothenic, acid, magnesium, and potassium.

Avocados can help with the following digestion, detoxification, depression, cancer, heart health, and vision.

  • Rhubarb

Rhubarb contains vitamin k1, fiber, and vitamin c.

Rhubarb can lower cholesterol levels.

It can also aid in weight loss.

And some high protein food

  • Meat

When you choose meat for weight loss, try to choose lean or extra lean.

If the meat has 10 grams or less of total fat, it qualifies as lean.

It must also have 4.5 grams or fewer of saturated fat and less than 95 milligrams of cholesterol per serving.

  • Fish

Fish is excellent for weight loss; it has a high amount of protein, and the omega-3 fatty acids reduce abdominal fat.

Some of the best fish on include tuna, salmon, anchovies, and mackerel.

  • Nuts

Walnuts are excellent for intermittent fasting; they’re omega-3 rich and good for heart health.

Another benefit of walnuts they assist in weight loss and brain health.

Almonds are another excellent choice for intermittent fasting; they’re rich in fat, protein, and vitamin e.

Almonds can also be beneficial for eyes, skin, and brain health.

On top of all this, almonds are weight loss friendly.

Coffee and Intermittent Fasting

For the 16/8, the 24-hour-fast, and the 36-hour-fast, you can drink coffee, water, and other drinks that don’t have calories.

Can I Drink Lemon Water During Intermittent Fasting

You will not break your fast if you drink lemon water while doing intermittent fasting, but there is no research suggesting lemon water while on a fast will have health benefits.

Working Out and Intermittent Fasting

While exercising during fasting can help you lose belly fat is can also cause you to lose muscle.

Also, while fasting, it’s unlikely you’ll have the energy you usually would.

You should workout based on how you like to work out.

For example, if you like working out on a full stomach, you should work out after eating.

If you like to work out on an empty stomach, you should work out before eating.

Intermittent Fasting and Keto

keto is a high fat low-carb diet.

Carbs are cut down to under 50 grams a day, forcing the body to use fat for energy.

In the metabolic process called ketosis, ketones are formed when your body breaks down fats for energy.

Keto helps with weight loss but also has other health benefits.

  • Helps with Alzheimer’s
  • Reduces Blood Sugar
  • Improves Insulin Resistance
  • Lowers the Risk of Heart Disease

According to Healthline, doing both diets together could have the following health benefits.

  • Could make your body reach ketosis faster than the keto diet usually would by itself,
  • May help you burn more fat than if you were doing one by itself,

Doing intermittent fasting, along with the keto diet, should be safe. Be sure you speak to your doctor before starting any new diet.

Benefits of Intermittent Fasting

The most common health benefit of intermittent fasting is the weight loss benefit.

It’s a great system to lose weight if you have trouble sticking to a diet since there are no certain diet foods with intermittent fasting.

Intermittent fasting can lower the risk of type 2 diabetes.

It can help reduce oxidative stress in your body.

Intermittent fasting could be useful for heart health.

It could help you avoid getting cancer.

Intermittent fasting is good for brain health.

It may help you avoid Alzheimer’s in your old age.

It’s possible intermittent fasting could help you live longer. And who wouldn’t want to live longer?

How Much Weight Can You Lose in a Month with Intermittent Fasting

According to Healthline, a study showed intermittent fasting could reduce weight by 3-8% in 3-24 weeks.

People lost 0.55 lbs. With intermittent fasting and 1.65 lbs. With alternate-day-fasting in one week.

Those people also lost 4-7% of their waist circumference, which means they lost belly fat.


Intermittent fasting can be an effective strategy to lose weight without having to have a specific meal plan.

Just pick out the one that works best for you; we suggest the 16/8 method for beginners.

Comment and let us know if you think intermittent fasting is the way to go.

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