A beginners guide for intermittent fasting

A guide to intermittent fasting – 5 steps to lose weight sucessfully

In one of my most recent articles, I got the question of whether there are particular exercise regimens I can recommend. So I thought it would be a good idea to go more into detail on how to start intermittent fasting when you have no clue at all or when you want to avoid failing. A lot of people, including me, have tried fasting and quit before they lost weight successfully.

A guide to intermittent fasting will lead you through this demanding process. When you follow these steps, it is more likely for you to reach your dream body fast.

How to chose the right fasting period

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As discussed in other articles on this website, you can choose between various fasting periods. The best way for intermittent fasting is to select a period during which it will be easy to implement and will thus bring you long-term success. As you might know, there is no yo-yo effect when doing intermittent fasting, but once you stop it, you will lack all the other benefits that come along with this diet.

Now, how do you accomplish this?

Your diet program can be variable

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Start with the most accessible form of intermittent fasting; eat nothing for 16 hours and have a period of eight hours in which you can eat anything. If this is difficult in the beginning, give yourself more time for adjustments.

Meaning, slowly expand the periods of non-eating. My recommendation is; to start breakfast thirty minutes later each day and have dinner thirty minutes earlier. Always try to postpone the moment of eating till you reach the point of consuming nothing for 16 hours.

This step will be different for each one of you; you might endure one week or even three weeks, but remember, we are here for the long-term success and we try to change your lifestyle to achieve all the benefits of intermittent fasting. One of them is reducing the risk of heart attacks and reducing inflammation, but more on this topic in another article.

Another great tip is to slowly eliminate in-between meals. You are allowed to eat more significant portions once you have your lunch or dinner but avoid additional snacks. Otherwise, you will continuously increase your glucose levels, and then your body will need longer to boost the fat metabolism.

It all comes down to this:

Find the right rhythm and optimize

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Each of us are different and have different obstacles to overcome. For some of you, it will be easier to have no breakfast at all. Start the day at lunchtime and have dinner later at night. For others, it will be the other way around. They might want to make full use of breakfast and take meal earlier.

In the first two weeks or even longer it is OK to go for a blowout. Since your body is lacking glucose and adjusting your metabolism to a fat burning machine, it is natural to have kind of snack attacks.

Naturally, over time, your body gets used to periods of fasting, and you will eat less. This point will come for sure but it will take time.

Feel free to mix in more extended fasting periods. For example, you can decide to extend non-eating periods on weekends or at the start of the week. If you did research already, you probably know that you can reach fasting periods up to 24 hours.

But make only one step at a time. Do not force yourself to go for the maximum of 24 hours non-eating. When you decide to do so, do it once a week, or consume nothing for eighteen hours. I cannot emphasize enough on adjusting slowly, trying out if it works for you are not. There are

Further parameters for fasting successfully

Rather than extending your fasting periods, you can implement sports in your daily life. Do more walks outside. There is no need to start doing fitness five times a week. Do it similar to the way I described above. Make small adjustments at a time, add sport once a week, then if you feel like doing more, do two or three units a week. You should never be in a hurry. Do not stress your self. We are here for the long run. 🙂 If you stress yourself you increase the risk of failure even more.

Another proper way to improve your fasting success and lose fat fast is to change your nutrition. With time this will come naturally but if you consume a salad instead of a burger at least once a week, this will have a positive effect on your overall energy level and will help you to run through the distinct stages of intermittent fasting faster.

What’s very important for me is that you

Test your adjustments for a minimum of two weeks

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Whatever changes you do, do not give up too early. Your body needs time to adjust correctly. If you judge too soon, then you might have missed positive effects on your health and lifestyle, and you miss losing pound after pound of body fat.

The good thing with intermittent fasting is not only that you will lose weight and that you can eat everything you want but that you will get to keep all your muscles and pave the way for a healthier life.

Finally, I want to encourage you to come to appreciate any achievements that might come up. This can be maintaining your weight at a consistent level while eating anything you want. That is an advantage of intermittent fasting that makes it superior to many other types of diets. Be happy if you start losing two pounds a month, but keep that weight loss sustainable. Remember, you also did not gain 10 pounds of weight every month. Give your body time to adjust and to maintain a long-lasting change.

==> If you want further guidance and a diet recommendation, click here

Today, you have hopefully learned how to start intermittent fasting successfully, and I would love to read your comments below. Feel free to ask me anything you want. I wish you

all the best, and have a nice day!

Johann

www.justawesomefit.com

 

 

 

 

2 comments on “A guide to intermittent fasting – 5 steps to lose weight sucessfully

  1. My friend and I were just talking about how she is going to lose the pounds she gained after her two-month vacation. She went on a low carb, high protein diet and is also hitting the gym once a week but she feels like nothing has happened. I mean, she has lost some pounds but she’s not really happy with how things are working out for her.

    We have read a little about intermittent fasting but my friend isn’t sure how to properly go through with it. She knows it’s going to be hard especially since our job requires a lot of physical activities but she is willing to try.

    You mentioned fasting for 16 hours and eating anything you want during the 8 hour period. Did you mean “absolute” fasting for 16 hours? No drinks, not even water? What about the 8-hour window, how much calories are you allowed to eat? And how long do you suggest one does intermittent fasting to get the best results?

    • Hi Alice!

      Welcome to my site.

      Yep, this means entirely eating nothing for 16 hours. You are allowed to drink water and tea without sugar, and if you need it, coffee without milk.

      Within the 8 hour window, you are allowed to eat as much as you like. In the beginning, you will eat naturally more, and you should eat until you are full, but I would avoid in-between meals, to keep your insulin level low and see results faster. 

      Do this at last for 3-4 weeks and then see if it works for you. Afterward, you make adjustments, repeat them for two weeks, as I described in this article and check if you are satisfied with your results.

      With adjustments I mean, check if you eat only unhealthy food, if you did drink alcohol, etc. Alcohol is a no go for dieting. Maximum one glass a week.

      I have also written other articles. If you want to check them out click here

      Cheers

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