How to Intermittent Fast - 7 Tips to Get Started

Intermittent Fasting - The Basics

Today's modern world seems purpose-built to throw off our circadian rhythms—the natural, daily rhythms of your body, mind, and behavior that dictate everything from when you eat to when you sleep. Influences like artificial lighting, odd work shifts, lots of screen time, and 24-hour access to food all wreak havoc on these natural, daily rhythms of body, mind, and behavior that dictate everything from when you eat to when you sleep. So why not realign our eating habits to match those buried circadian rhythms?

That's one snapshot of the prevailing logic behind intermittent fasting, which enthusiasts pursue for weight loss, improved energy, or simply resetting their daily eating habits. Intermittent fasting has also gained popularity as a dietary strategy that lets you eat whatever you want, at least on some days out of the week, with the other days allocated to a restricted calorie count. But as always, finding the best weight loss or dietary strategy for you boils down to choosing what suits your lifestyle and body the best. If you're trying out intermittent fasting, here are seven tips to help you get started and enjoy the best results.

1. Consult With Your Doctor First

2. Identify Personal Goals

3. Choose the Right Type of Intermittent Fasting for You

The Daily Approach, or Time-Restricted Eating

This type of intermittent fasting restricts eating to a set period of time in the day, with the rest of your time spent fasting. Typically, the 'eating time' ranges from six to twelve hours. For example, you might choose to eat over a set six-hour time span, then fast for the next eighteen hours. Or, you could decide to eat within a twelve-hour stretch, then fast for the next twelve hours.

Periodic Fasting

For periodic fasting, you alternate periods of unrestricted, or at least normal, calorie intake with days of restricted calorie intake—the latter are your 'fasting' days. One of the most popular periodic plans is 5:2 fasting: You eat normally for five days a week but eat a very restricted diet for the other two days, usually around 400 to 500 calories per restricted day.

Alternate-Day Fasting

During alternate-day fasting, you eat a normal diet one day and eat a very small meal the next day, usually around 500 calories. This is the exception mentioned above, as some choose to fast completely (eating no food whatsoever) on their fasting days.