Hey there! Are you curious about a popular health trend called intermediate fasting? Well, you’re in the right place! Today, I’ll explain how you can easily incorporate intermediate fasting into your routine and reap its incredible benefits. Intermediate fasting is a way of eating that involves a cyclic process between periods of fasting and eating. Don’t worry; it’s not as intimidating as it sounds! Let’s dive in and discover how you can make intermediate fasting work for you.

Step 1: Understand the Basics

Before we get started, let’s grasp the fundamentals. Intermediate fasting consists of dividing your day into two parts: a fasting period and an eating window. During the fasting period, you abstain from consuming calories, but you can still drink water, herbal tea, or black coffee (without sugar or cream). The eating window is the time when you consume all your daily calories.

Step 2: Choose Your Fasting Schedule

Now that you know the basics, it’s time to choose a fasting schedule that suits your lifestyle. One popular method is the 16/8 protocol, which means fasting for 16 hours and having an eating window of 8 hours. For example, you might start your fasting period after dinner at 8 PM and break your fast at 12 PM the next day. This gives you an 8-hour window to have your meals and snacks.

Step 3: Start Slowly and Gradually

When beginning intermediate fasting, it’s essential to start slowly and allow your body to adjust. You can begin by extending your nighttime fast by an hour or two each week until you reach your desired fasting period. This gradual approach helps your body adapt and prevents overwhelming hunger pangs.

Step 4: Hydration Is Key

During your fasting period, it’s crucial to stay hydrated. Water is your best friend! Aim to drink at least 8 glasses of water throughout the day. Additionally, herbal tea and black coffee can also be consumed during fasting periods. Just remember to avoid adding sugar or cream to your coffee. Staying hydrated will help curb your hunger and keep you feeling refreshed.

My Guide to Intermediate Fasting

Step 5: Make Mindful Food Choices

Now let’s talk about what you eat during your eating window. The goal is to make healthy and balanced food choices that provide nourishment to your body. Focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains. These foods are packed with nutrients that will keep you energized and satisfied throughout the day.

Step 6: Listen to Your Body

It’s important to listen to your body’s hunger and fullness cues when practicing intermediate fasting. Sometimes, you may feel hungry outside of your eating window, and that’s okay! If your body signals that it needs nourishment, you can adjust your fasting schedule accordingly. The key is to maintain a healthy relationship with food and honor your body’s needs.

Step 7: Monitor Your Progress

As you embark on your intermediate fasting journey, it’s beneficial to monitor your progress and how it makes you feel. Pay attention to any changes in your energy levels, focus, and overall well-being. You might even want to keep a journal to record your experiences and observations. Remember, everyone’s body is unique, so what works for someone else might not work for you.

Step 8: Seek Guidance if Needed

If you have any concerns or questions along the way, don’t hesitate to seek guidance from a healthcare professional or a registered dietitian. They can provide personalized advice and ensure that intermediate fasting is suitable for your specific health needs.


Congratulations! You’ve learned the ins and outs of intermediate fasting. By following these steps and making them a part of your lifestyle, you can experience the numerous benefits that intermediate fasting has to offer. Improved insulin sensitivity, weight management, and increased mental clarity are just a few of the advantages you can enjoy.

Remember, intermediate fasting is not a one-size-fits-all approach, and it may not be suitable for everyone. It’s crucial to listen to your body, make mindful food choices, and seek professional advice if needed.

Now that you have a good understanding of intermediate fasting, it’s time to give it a try if you’re interested. Start slowly, be patient with yourself, and remember that consistency is key. Happy fasting, and here’s to a healthier and more energized you!