guide
Intermittent Fasting: Complete Beginner's Guide
1 min read
Everything you need to start intermittent fasting safely and effectively. Protocols, benefits, and common mistakes to avoid.
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What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It's about when you eat, not what you eat.
Popular IF Protocols
16/8 Method (Best for Beginners)
- Fast for 16 hours
- Eat within 8-hour window
- Example: Eat 12pm-8pm, fast 8pm-12pm
5:2 Diet
- Eat normally 5 days per week
- Restrict to 500-600 calories on 2 non-consecutive days
Eat-Stop-Eat
- 24-hour fast once or twice per week
- More advanced protocol
How to Start
Week 1: 12/12 Split
Start with 12-hour fast to adapt. Dinner at 7pm, breakfast at 7am.
Week 2-3: 14/10 Split
Extend fast to 14 hours. Many find this sustainable long-term.
Week 4+: 16/8 Split
Full intermittent fasting protocol. Most popular and effective.
Common Mistakes
- Overeating during eating window
- Not drinking enough water
- Starting too aggressive
- Ignoring nutrient quality
Who Should Avoid IF?
- Pregnant or breastfeeding women
- Individuals with eating disorder history
- People with diabetes (consult doctor first)
- Children and teenagers
Disclaimer: This content is for informational purposes only and is not medical advice. Consult with healthcare professionals before making any dietary changes or starting new supplements.
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