If you’re curious about intermittent fasting and want to incorporate it into your busy lifestyle, this post will cover some of the things you need to know about how to start intermittent fasting as soon as today!
I’ve written extensively about intermittent fasting on this website because as a full-time working mother to 3 kids (and over 40) I have experienced many of the benefits of intermittent fasting since I first began incorporating it into my lifestyle back in 2009.
Before you keep reading, I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
The purpose of this post is to give you an overview of how to start intermittent fasting, not to provide any professional/medical advice.
What is Intermittent Fasting
Fasting is where you refrain from eating for a time; so Intermittent fasting is a pattern in which periods of fasting and eating are cycled. In a 24-hour period, you have a fasting period and an eating period.
To benefit from intermittent fasting, you should aim to incorporate a minimum of a 12-hour fasting period; with most beginner fasting schedules suggesting a 14-hour fasting period and a 10-hour eating window. Read more about the rules for Intermittent Fasting here.
Selecting Your Schedule
When it comes to selecting your intermittent fasting schedule, there is no right or wrong answer. The best schedule is the one that works for you in a 24-hour day.
Most beginners start with a 14-hour fasting period. If you think about it, this means you stop eating at 8 pm and have your first meal at 10 am the next day. This is something many of us are already doing from time to time!
The best intermittent fasting schedule is one you can incorporate into your daily routine. And remember that it can vary day by day as long as you keep your fasting and eating windows the same.
Fasting for Beginners
If you hear the word “fasting” and your brain thinks “deprivation” you’re not alone. Many beginners have the same thoughts; which is why I’ve written an entire guide to intermittent fasting.
Intermittent fasting is not a scary thing or a diet; it’s simply having a consistent schedule for your meals.
Think of a restaurant and its hours of operation. Outside of the open-for-business hours, the kitchen is closed. This concept applies to intermittent fasting as well.
In my eBook, Intermittent Fasting for Women, I focus on being practical about intermittent fasting -since that’s truly how I operate.
So if you want to learn about the benefits of intermittent fasting without the noisy fad-diet advice from the internet, I’m your person.
I know that getting started can be overwhelming -especially when it comes to adding new habits into your already hectic schedule. So, if intermittent fasting is something you want to do safely, check out the eBook. Look at what’s inside!
Intermittent Fasting FAQ
First, let’s chat meal planning while Intermittent Fasting. I go over everything you need to know in the video below.
If you’re wondering how incorporating intermittent fasting into your day might work for you, check out these intermittent fasting FAQs below:
When done properly, Intermittent Fasting can be very beneficial for your well-being. I recommend you focus on nourishing your body with nutritious foods during your eating window and not think about intermittent fasting as a calorie-restricted diet -which it’s not.
You can absolutely continue with your exercise routine while practicing intermittent fasting. For hard HITT workouts and long runs, it’s recommended you fuel your body for the activity.
While many people who follow a Ketogenic diet incorporate intermittent fasting, you do not have to eat that way at all (I do not).
The great news is that intermittent fasting does work for weight loss while following a healthy and balanced diet.
During your fasting period, you can only have water, tea, and black coffee. During your eating window, you can resume your planned meals. More about coffee while fasting here.
When combined with healthy eating, many people find that Intermittent Fasting helps them achieve their weight loss goals. Exactly how much will vary by a person’s lifestyle, eating habits, and activity level.
Anyone that promises weight loss by Intermittent Fasting alone, without ensuring your meals are nutritious and within the right caloric intake for your body’s activity level, is lying to you.
As with all healthy eating recommendations, the best foods to eat while Intermittent Fasting are foods that will provide your body with the nutrition it needs. It’s recommended you enjoy a variety of fruits, vegetables, lean proteins, grains, and legumes; all of which I incorporate for you in the meal plan included inside the Intermittent Fasting eBook.