Intermittent Fasting for Beginners - The Complete Guide

• Weight and body fat loss
• Lowered blood insulin and sugar levels
• Possibly reversal of type 2 diabetes
• Possibly improved mental clarity and concentration
• Possibly increased energy
• Possibly increased growth hormone, at least in the short term
• Possibly an improved blood cholesterol profile
• Possibly a reduction in the risk of Alzheimer’s disease
• Possibly longer life
• Possibly activation of cellular cleansing by stimulating autophagy
• Possibly reduction of inflammation

• Hunger is the most common side effect of intermittent fasting.
• Constipation is common. Less going in means less going out. Standard laxatives can be used to help.
• Headaches are common and tend to disappear after the first few times on fasts.
• Mineral water may help if your stomach tends to gurgle.
• Other possible side effects include dizziness, heartburn and muscle cramps.

• Drink water
• Stay busy
• Ride out the hunger waves
• Give yourself 1 month to see if intermittent fasting (such as 16:8) is a good fit for you
• Follow a low-carb diet between fasting periods. This reduces hunger and makes intermittent fasting easier.
• Don’t binge after fasting.

Shorter fasts ( less than 24hrs):

• 16:8: eating only during an 8-hour window during the day and fasting for the remaining 16 hours.
• 20:4: 4-hour eating window and a 20-hour fast.

Longer fasts (longer than 24 hours):

• 24-hour fasts: fasting from dinner to dinner (or lunch to lunch).
• 5:2 fast: 5 regular eating days and two fasting days.
• 36 hour fasts: fasting the entire day.