Last Updated on November 10, 2021 by Lori Geurin
Here are 12 intermittent fasting tips for beginners to help you learn all the insider secrets and get your fasting journey off to a successful start!
Intermittent fasting has many health benefits and is one of the quickest ways to lose weight with the least amount of effort. These strategies are useful if you’re just getting started with intermittent fasting or simply need to reboot your healthy lifestyle. These tips and tricks aren’t hard and fast rules but more like insider secrets that will power your momentum from the very start.
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12 Intermittent Fasting Tips For Beginners
1. Stay hydrated by drinking plenty of water.
Drink 16 ounces of fresh water first thing when you wake up. This is the perfect way to start your day. Then continue drinking water throughout the day. This keeps hunger pangs away and prevents dehydration. Plus, it’s simply healthy.
When you’re fasting you may find it helpful to add a pinch of pure sea salt or, my personal favorite, Himalayan pink salt to your water for the electrolytes.
Related: 9 Surprising Benefits Of Lemon Water
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2. Drink green tea and coffee during your fast.
Also, try to avoid fruity teas because they can contain added sugars that could break your fast. For more on this be sure to check out What Is Clean Fasting And How Does It Work. Caffeine naturally suppresses the appetite so that’s an added benefit.
Here are some high-quality teas to try.
4. Start your fast after dinner.
This is the easiest time for most people to start fasting because this means that you’ll be sleeping for the majority of the fast. There’s no reason to make it hard on yourself, right?
So enjoy a delicious, healthy dinner, then start your fast. Going to bed feeling satisfied will help you sleep better and you’ll be fasting while you catch all the zzz’s.
5. Break your fast with healthy food.
Wondering what to eat when you’re fasting? Make sure you break your fast with plenty of nourishing real food. And stay away from processed junk food and sugar as much as possible.
Focus on eating plenty of
- fresh vegetables
- nuts and seeds
- lean protein like grass-fed beef, fish, and vegetable protein
- healthy fats such as nut and seed butter, olive oil, and avocados
- leafy greens
- cruciferous veggies like cauliflower and broccoli
- unrefined whole grains, like quinoa, amaranth, millet, and wild rice (unless you’re strictly keto)
6. Be aware of portion sizes.
Chew your food slowly and savor the flavors. When you practice intermittent fasting regularly your body is better able to absorb the nutrients in your food. So don’t worry about trying to eat more to make up for the meals you missed. It’s not necessary. Just make sure that what you eat is nutritious.
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7. Try Intermittent Fasting for at least 3 or 4 weeks.
This gives your body time to adapt to the new timing schedule. It also gives you a fair amount of time to examine the benefits and decide if you want to continue.
Here’s a quick TikTok video about the benefits of fasting.
I suggest gradually increasing the amount of time you’re fasting each day until you reach your goal. Below is a rough example for someone who wants to follow a 16:8 IF plan. This means you would ultimately be fasting for 16 hours and eating within an 8-hour window. This shows how you could transition into the 16:8 lifestyle within a weeks’ time.
This is a fairly quick transition to the new meal schedule in my opinion. Transitioning to the fasting lifestyle took longer for me, but I was dealing with severe hypoglycemia symptoms on top of chronic Lyme disease so I took it pretty slow in the beginning as my body adjusted. You could do it slower if you wanted also. It’s totally up to you.
16:8 Intermittent Fasting Schedule Examples
Please note in the below schedule that you can drink black coffee, tea, and water as much as you want. I just left that out for simplicity’s sake.
WEEK 1 FASTING SCHEDULE
|Breakfast||8 am||8:30 am||9 am||9:30 am||10 am||10:30 am||11 am|
|Lunch||12:00 pm||12 pm||12 pm||12 pm||12 pm||12 pm||12 pm|
|Dinner||5:00 pm||5:30 pm||6 pm||6 pm||6 pm||6 pm||6 pm|
WEEK 2 FASTING SCHEDULE
|Lunch||12 pm||12 pm||12 pm||12 pm||12 pm||12 pm||12 pm|
|Dinner||6 pm||6 pm||6 pm||6 pm||6 pm||6 pm||6 pm|
The beauty of intermittent fasting is that there are a hundred different ways you can do it. And YOU get to determine your own eating schedule. The one above is just one I came up with on the fly. You can take it and tweak it however you like. Or maybe you’d like to follow it exactly. It’s really whatever works best for you. What fits your life’s demands and schedule best.
Here are 50 things to do instead of eating when you’re intermittent fasting.
8. Be flexible and expect ups and downs.
This is normal, just like the ups and downs in life. So focus on relaxing through these times and remember this too shall pass. Get outside if possible and do something you enjoy to relieve stress.
Fasting isn’t easy (at first) but is sure does simplify your life.
In the meantime, learn all that you can about IF and focus on all the positive healthy changes you’re making for yourself.
Need some inspiration for your fasting lifestyle? Get 42 powerful intermittent fasting quotes to motivate you.
9. Stay busy and be productive.
You may find your most productive time is during your fast. This has been my experience. In fact, I’m writing this article while fasting.
In the early days when you’re first starting out you may find yourself a little more distracted while you adjust to this new way of living. If so, consider taking up a new hobby, writing in a gratitude journal, or calling a friend you haven’t talked to in a while.
10. Move your body.
There’s no need to overdo it here, especially if you’re just getting started, but you might lift some light weights, do a kettlebell workout or go for a gentle walk. The important thing is to move your body and do something you enjoy!
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11. Allow time for quality sleep.
Everyone is different but work on making sleep a priority in your life. Most adults need 7 to 8 hours of quality sleep.
If you have trouble sleeping, here are 12 Quick Tips To Help You Sleep Better Tonight.
12. Listen to your body.
Pay attention to your energy levels, moods and emotions, hunger and food cravings, and how you feel overall. Fasting is the perfect time to get in touch with your body’s cues.
With all the distractions in our everyday lives, it’s easy to get out of touch with these signals. But our bodies often show us what they need. You’ll find that over time fasting can help you get back in touch with these cues.
Summary – Insider Fasting Tips Perfect For The Beginner
I hope you’ve found these tips for intermittent fasting to be helpful. Different things work for different people, but I’m really loving IF for better concentration, weight loss (1), fewer sugar cravings, and many more health benefits.
But, whether you decide to try fasting or not, I know you’re a rockstar!
Have you tried intermittent fasting? What tips can do you have?
If you would like more intermittent fasting tips perfect for beginners you’ll want to check out:
- Intermittent Fasting: The Ultimate Quick Guide
- 9 Health Benefits Of Intermittent Fasting
- 5 Favorite Intermittent Fasting Methods Explained
- 9 Essential Questions About Intermittent Fasting Answered
- Intermittent Fasting: The Effortless Way To Lose Weight