I have been intermittent fasting for almost a year now and it feels like I have found the cheat codes to my own body on how to lose weight and feel great.

Beginner’s Guide to Intermittent Fasting For Weight Loss

Losing weight and keeping it off has never been so easy.

That being said I wanted to create a guide to help others understand more about intermittent fasting because I truly believe this method will change your life.

In this guide you are going to learn about:

  • What Are the Different Types of Intermittent Fasting
  • What Intermittent Fasting Is
  • Why You Are Hungry
  • How to Overcome Hunger
  • Fasting vs Eating Less
  • Intermittent Fasting Benefits
  • Intermittent Fasting Mistakes
  • When To Workout While Fasting
  • Mid Intermittent Fasting Drink
  • Intermittent Fasting for Women
  • Intermittent Fasting Results

In order to develop yourself to become the person you want to be you must create different systems or habits. By working on developing a system to intermittent fast I assure you that this alone will help you become much healthier and it is probably the missing puzzle piece you have been searching for in order for you to reach your desired weight.

 

What Are the Different Types of Intermittent Fasting

Different forms of intermittent fasting:

  • 16:8 Fasting
  • Once a week Fasting
  • Alternate Day Fasting
  • One Meal Per Day Fasting
  • Everyone is going to have a different approach to what they choose based on how it is going to fit their lifestyle. 

    1. 16:8 Fasting Style

    This form of fasting involves a window of not eating and a timed window of eating. The 16 represents the number of hours you should not eat and the 8 represents the number of hours you can eat. This is probably the most sustainable form of intermittent fasting that you can do the rest of your life and it is the form of intermittent fasting that I personally do.

    2. Once a Week Fasting

    Once a week fasting is a very popular form of fasting because of its practicality. The basics of this type of fasting is to not eat for 1 day out of your week. Pick the day you don’t want to eat that week and have nothing for 24 hours. Many beginners often start with this approach.

    3. Alternate Day Fasting

    Alternate day fasting is probably the most intense approach out of the different forms of intermittent fasting. Immediately upon starting this form of fasting you are going to drop a significant amount of weight because your calories are going to be cut in half. This approach to fasting is good for people that need to lose weight but it is not sustainable in the long run.

    4. One Meal Per Day Fasting

    One meal per day fasting is the more extreme approach of the 16:8 style. You are still eating every day except that your meal count has been reduced to 1 meal a day. With this one meal you are getting all your required calories that you would have gotten throughout the day in one meal. This means that what you eat is going to be a very large meal and it will take time to adapt to this type of fasting. This is not be suitable for people starting out.

    What Is Intermittent Fasting?

    After learning about all the different types of intermittent fasting you can see that everything is not about what you eat, it is about when you eat.

    It is such a simple concept that when you start applying it to your life it will make you wish you started it sooner.

    If you started to apply the 16:8 approach right now without changing what you ate throughout the day I guarantee you will get leaner.

    Add a healthy way of eating on top of intermittent fasting and it will completely change your entire body. The weight you have always wanted to lose will be that much easier to get rid of.

    Now how long are you not supposed to eat.

    The basic rule of thumb is to not eat for 16 hours and have a window of eating for 8.

    Now some of you may be thinking 16 hours is a long time. Let me give you example of what I do to show you how easy it is.

    My window of eating ends at 8pm. When I go to sleep and wake up around 8 I will have already fasted for 12 hours.

    Skip breakfast and have the first meal of the day at 12pm. It is that simple.

    I know some of you may be saying that you can’t skip breakfast because you will be too hungry but there are many ways to overcome this hunger. Before we talk about that let’s get into why you are hungry in the first place.

     

    Get our FREE Intermittent Fasting Tracker Printable from our Resource Library:

    Beginner’s Guide to Intermittent Fasting For Weight Loss

     

    Why You Are Hungry

    The reason you get spikes of hunger throughout the day is because you have conditioned your body to feel hungry at certain times of the day because of your past eating patterns.

    Ever notice that you tend to always get hungry around the same time every single day?

    Or it can be caused due to a habit you have developed. I know for me whenever I would watch a movie at night or if I would start a new episode the same night, I would always have to eat something at the start of the show.

    This caused me to condition my body to feel hungry whenever I would watch something because I formed the habit of eating right before I would watch a movie.

    Now that you are aware that you will be hungry at the same time every day, you should also be aware that the feeling of being hungry will pass after 30 minutes to an hour. At first this is going to be hard but your body will eventually adapt and you will stop feeling hungry all the time.

    For those of you starting your intermittent fasting journey let’s go over a few tips that will help your body adapt.

     

    10 Tips To Overcome Hunger While Intermittent Fasting

  • Start Small: When you first start your intermittent fasting journey you should make your non eating window small. Start off with 10 hours and build your way up to the type of fasting you want to accomplish.
  • Drink Water: A lot of time when you think you are hungry you are actually thirsty. By drinking lots of water it will reduce this feeling of hunger.
  • Drink Herbal Tea: Personally I drink green tea in the morning. Not only will this help you reduce your feeling of being hungry but the caffeine will increase your metabolism.
  • Drink Black Coffee: This is another drink people love to have in the morning while fasting. Some people still put a little bit of cream and sweetener and still see amazing results. Experiment with this because anything over 30 calories is considered breaking the fast. Do what works for you.
  • Sugar Free Gum: Many people who have started intermittent fasting chewed sugar free gum to suppress the urges of feeling hungry. Chewing gum will signal to the body that it is eating and the act of chewing will also serve as a distraction.
  • Get Sleep: If you are getting enough sleep studies have shown that your body will decrease leptin (hormone that signals to your brain that you are full) and increase your ghrelin (hunger hormone) levels.
  • Will Power: Push past the initial hunger phase. Around 30 minutes to 1 hour your ghrelin (hormones that cause hunger) levels will go down and the feeling of hunger will be no more.
  • Stay Busy: Whenever I am busy I forget to eat all the time. Sometimes instead of fasting for 16 hours I fast for 20. The next time you feel hungry distract yourself by doing some beginner yoga poses for the next 20 minutes.
  •  Brush Your Teeth: This is the best thing to do at night when you have urges to snack on anything. When you want that ice cream snack at night go brush your teeth and it will make you not want to eat anything.
  • Psyllium Husk Powder:   A PubMed study shows us that the effects of dietary fiber help you take control of your appetite by sending signals to your brain telling it you have “food” in your system. Take 2 tablespoons of psyllium husk powder mixed in 8oz of water to make this happen.
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    Fasting vs Eating Less

    Growing up I remember being told the best way to lose weight is to eat small meals throughout the day, essentially lowering your calorie intake to reduce your weight. The problem with this method is that by introducing food to your system causes you insulin levels to rise and doesn’t give your body the chance to burn its fat reserves.

    Snacking all day also causes you to be more hungry which may cause you to want to eat more. It would actually be easier to fast because your body will push past the hunger phase like we talked about before and the feeling of hunger will go away.

    I get that it sounds weird because the equation that goes on in most of our heads is if hungry, eat food to stop hunger.

    One of the best explanations for this is done by the YouTube channel “What I’ve Learned”. Linked below is his video and he talks about the many experiments that have been done with a low caloric diet vs fasting.

     

    Benefits of Intermittent Fasting

    1. Reduces Decision Fatigue

    One of the main reasons I love this way of eating is because now I know exactly when I should eat and when I shouldn’t. Knowing this information reduces my chances of over complicating my eating patterns which would result in decision fatigue causing me to eat more poorly.

    2. Increases Energy

    Instead of relying on food for quick bursts of energy that usually result in a blood sugar crash, your body will go into fat burning mode and use your extra fat as a fuel source to provide you with more consistent energy. This not only gives your a good amount of energy but it also reduces fat.

    3. Weight Loss

    This is probably the main reason why people focus on intermittent fasting in the first place. Fasting allows the body to go into fat burning mode in the morning because instead of eating breakfast and using that food as a source of energy, your body burns the fat that your body has held on to.

    4. Muscle Gain

    Fasting has been proven to increase HGH (human growth hormone), which aids in the development of muscle mass. Losing fat and building muscle at the same time is the best way to obtain a healthy body.

    5. Increases Cognitive Function

    When you start to do intermittent fasting you will notice that your ability to think more precise and clearly will have increased. Studies have shown that an increase in BDNF (brain derived neurotrophic factor) occurs while fasting.

    6. Reduces Inflammation

    Inflammation is linked to pain and for those of you that have a lot of pain you will begin to notice a reduction in that pain due to your inflammation being reduced. Studies have shown that fasting reduces inflammation.

    7. Reversing Type 2 Diabetes

    It has been proven that fasting has the potential to reverse your type 2 Diabetes. In a news report (video link