Intermittent Fasting: A Beginner’s Guide

Por Vanessa Gomes

Publicado em 18/05/2023 16:28

4 minute read

Intermittent Fasting: A Beginner’s Guide

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Have you exhausted all your options with low-carb diets, high-intensity workout routines, and juicing? Well, here’s a novel idea: have you ever considered not eating? The latest trend in healthy living, intermittent fasting, holds great promise and could be the key to achieving lasting fitness. But what exactly is intermittent fasting, and why is it generating so much excitement?

Today, we will delve into the concept of intermittent fasting, explore different approaches, and provide some survival tips for those who might want to give it a try. It’s not a complicated method, yet it has proven remarkably effective for many individuals. So, without further delay, join us as we present a beginner’s guide to intermittent fasting, brought to you by Nation.


Intermittent Fasting (Photo: Reproduction/Envato)

What Is Intermittent Fasting?

Intermittent fasting is a unique approach to dieting that focuses on when you eat rather than what you eat. Unlike most other diets, it doesn’t restrict specific foods or food groups. Instead, it involves setting specific eating and fasting periods within your day or week. The primary goal of intermittent fasting is to reduce belly fat and sustain energy levels throughout the day.

While there are various approaches to intermittent fasting that we’ll discuss later, the fundamental principles remain consistent. By adhering to strict eating and fasting windows, individuals can enjoy a simple and effective strategy for weight loss that eliminates the need for extreme crash diets and minimizes associated challenges.

Intermittent Fasting Benefits

Intermittent fasting has gained attention due to its numerous scientifically verified benefits. Although implementing an intermittent fasting plan may present challenges, the potential positive effects on the body make it worth considering. Here are some of the proven benefits associated with intermittent fasting:

  1. Weight loss and management: Intermittent fasting can be an effective strategy for losing weight and maintaining a healthy weight.
  2. Reduced insulin resistance: By following intermittent fasting, individuals may experience improved insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
  3. Decreased inflammation: Intermittent fasting has been shown to reduce inflammation markers in the body, which is beneficial for overall health and can potentially lower the risk of chronic diseases.
  4. Heart health promotion: Intermittent fasting may contribute to lowering blood pressure, cholesterol levels, and triglyceride levels, thus supporting heart health.
  5. Reduced cancer risk: Some studies suggest that intermittent fasting could help decrease the risk of certain types of cancers, although more research is needed in this area.
  6. Brain function enhancement: Intermittent fasting has been associated with improved cognitive function, brain health, and protection against neurodegenerative diseases like Alzheimer’s and Parkinson’s.
  7. Increased lifespan: While the research is still ongoing, some animal studies have shown that intermittent fasting has the potential to extend lifespan and promote longevity.

It is important to consult with your doctor before starting any new dietary plan, including intermittent fasting, as individual circumstances may vary. However, many healthcare professionals acknowledge that intermittent fasting can be a healthy lifestyle choice for certain individuals and may provide the necessary tools to regain control over their waistline.


Intermittent Fasting Benefits (Photo: Reproduction/Envato)

Types of Intermittent Fasting

Intermittent fasting encompasses various types that differ in the duration of fasting and eating periods, the number of meals per day, and other factors. Here’s an overview of the most popular varieties of intermittent fasting:

  1. Time-Restricted Eating: This is the most common type of intermittent fasting. It involves setting specific eating and fasting windows within a day. A popular approach is the 16:8 method, where you fast for 16 hours and limit your eating to an 8-hour period each day. However, any daily schedule that establishes eating and fasting windows falls under time-restricted eating.
  2. One Meal a Day (OMAD): This is a more extreme form of intermittent fasting where you consume all your daily calories in a single meal and fast for the rest of the day. It typically involves a fasting period of 23 hours and a feeding window of just 1 hour.
  3. Alternate Day Fasting: With this approach, you fast on certain days of the week while eating normally on non-fasting days. This can involve fasting every other day or following a specific schedule of fasting days throughout the week.
  4. 5:2 Fasting: In this method, you eat normally for five days of the week and restrict your calorie intake to around 500-600 calories for two non-consecutive days. These fasting days are not consecutive and can be spread out throughout the week.

It’s worth noting that there are other variations and flexible approaches to intermittent fasting as well. The key is finding a fasting pattern that suits your lifestyle and health goals. It’s advisable to consult with a healthcare professional or a registered dietitian before starting any intermittent fasting regimen to ensure it aligns with your individual needs.


Intermittent Fasting (Photo: Reproduction/Envato)

Fasting Tips

Adopting a new eating approach like intermittent fasting can be challenging, but with commitment and time, it can become a valuable tool for a healthy lifestyle. Here are some tips to help you navigate the transition period and make the most of intermittent fasting:

  1. Stay Busy: Keep yourself engaged and occupied during fasting periods to avoid focusing on food. Stay active, find activities that capture your attention, and make the most of your fasting windows to be productive.
  2. Hydrate with Water: Water is essential for intermittent fasting. Along with zero-calorie beverages like tea and black coffee, water should be your go-to choice. Embrace the taste of unsweetened beverages and prioritize regular water intake throughout the day.
  3. Track Your Progress: Monitoring your results can be a motivating factor in your intermittent fasting journey. Use tools such as calorie counting apps, weight loss journals, or even take progress photos to track your achievements. Reflecting on how far you’ve come can inspire you to keep going.
  4. Practice Patience: It’s important to understand that intermittent fasting may not yield immediate results. Patience is key. To truly experience the benefits mentioned earlier, commit to the practice for the long term. Stay focused, adhere to your fasting schedule, and take it one day at a time.

Remember, it’s always a good idea to consult with a healthcare professional or a registered dietitian before starting any new dietary regimen, especially if you have specific health concerns or conditions. They can provide personalized guidance and support throughout your intermittent fasting journey.

Is It Right For You?

Transitioning to a new eating routine can indeed be challenging, and it’s common to experience initial irritability, hunger pangs, and frustration. However, these symptoms typically subside within a week as your body adjusts to the new routine.

It’s important to recognize that intermittent fasting is not a universal solution for everyone’s healthy living journey. However, when combined with healthy food choices and regular exercise, intermittent fasting can be a valuable component of a holistic health and nutrition plan.

Consulting with your doctor and conducting further research online can provide you with more information and guidance regarding intermittent fasting. Ultimately, the best way to determine if intermittent fasting is suitable for you is to try it out and observe how your body responds. Everyone’s body is unique, and what works for one person may not work the same way for another. Listen to your body, pay attention to how you feel, and make adjustments as needed to find an approach that aligns with your individual needs and goals.