Skip to main content
Factor Logo

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

1. Consult With Your Doctor First

2. Identify Personal Goals

2. Identify Personal Goals

3. Choose the Right Type of Intermittent Fasting for You

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.
4. Figure Out Your Calorie Needs

4. Figure Out Your Calorie Needs

5. Start Small — and Keep It Intermittent

5. Start Small — and Keep It Intermittent

6. Stay Hydrated

6. Stay Hydrated

7. Make a Meal Plan

7. Make a Meal Plan

Healthy Eating,

Made Simple

Get healthy, chef-prepared meals
delivered to your doorstep.
Get healthy, chef-prepared meals
delivered to your doorstep.
*Offer only valid for new customers or former customers who deactivated over 270 days prior to using this voucher with qualifying auto-renewing subscription purchase. '50% Off + Free Shipping' offer is based on 50% off and free shipping on the first box. ‘20% off your next month’ applies to boxes 2-5. 'Free Add-Ons for Life' offer is based on a limit of two single items per box added to any plan for as long as a customer remains active; if subscription is cancelled, this offer becomes invalid and will not be reinstated upon reactivation. Discounts vary for other meal plans and sizes. Not valid on premiums, meal upgrades, add-ons, taxes or shipping fees. Shipping fee applies on all deliveries after the first box. May not be combined with gift cards or any other promotion. No cash value. Void outside the U.S. and where prohibited. Offer cannot be sold or otherwise bartered. Factor has the right to end or modify any offer at any time. Additional restrictions may apply. See https://www.factor75.com/terms for more details.