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The Complete Guide to Intermittent Fasting


One of the most common diet trends in recent years is intermittent fasting. But what is the intermittent fasting exactly, and how does it function? The advantages of intermittent fasting, different methods, and suggestions for getting started are all covered in this detailed book. Additionally, to support you on your journey, we’ve included 10 scrumptious and healthy intermittent fasting dishes.

What is Intermittent Fasting?

The Intermittent fasting (IF) is an eating pattern that involves the cycling between the periods of fasting and the eating. It doesn’t specify the which foods you should eat, but rather when you should be eat them. The most common intermittent fasting methods that involve the daily 16-hour fasts or fasting for the 24 hours, twice per week.

Intermittent fasting is different from caloric restriction in that calorie intake is not controlled or restricted. You simply limit your eating window rather than focusing on reducing calories. This enables the condition of metabolism of the ketosis state in which your body burns fat for electrical power.

Benefits of Intermittent Fasting

Numerous studies have shown that intermittent fasting can provide powerful health benefits, including:

  • Weight loss  By limiting eating to specific time windows, you reduce overall calorie intake without having to consciously restrict calories. Intermittent fasting makes it easier to lose weight and body fats . 1Intermittent Fasting
  • Heart health Studies show intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These lead to a reduced risk of heart disease.2Intermittent Fasting
  • Brain health  Intermittent fasting increases a brain hormone called BDNF, which may boost brain function and prevent brain diseases like Alzheimer’s and Parkinson’s.3
  • Anti-aging  By reducing oxidative stress and inflammation in the body, intermittent fasting may help prevent cell damage and slow the aging process.4Intermittent Fasting
  • Cancer prevention Some animal studies suggest intermittent fasting may prevent cancer by enhancing immune function and reducing cell proliferation.5
  • Diabetes prevention  Intermittent fasting can improve insulin sensitivity by lowering insulin levels and increasing insulin-mediated glucose uptake.6Intermittent Fasting

Intermittent Fasting Methods

There are several different intermittent fasting methods, including:

16/8 Method

This involves fasting for 16 hours per day, and restricting eating to an 8-hour window. For example, you might eat from noon to 8pm, and fast the remaining 16 hours of the day. The approach that was of intermittent fasting that is employed most frequently is this one.

Eat Stop Eat

This method involves fasting for 24 hours once or twice per week, and eating normally the other days. For example, you might eat dinner on Monday, fast all day Tuesday, and resume eating on Wednesday morning.

5:2 Diet

This method involves eating normally for 5 days per week, and fasting for 2 days per week. On fast days, you reduce calorie intake to about 500-600 calories.

Alternate Day Fasting

In this, fasting days and non-fasting days are alternated. On fast days, you either completely abstain from food or limit calories to about 500.

The Warrior Diet

This method involves eating small amounts of fruits and vegetables during the day, followed by one large meal at night. Typical fasts last 20 hours per day.

10 Tips for Getting Started with Intermittent Fasting

Here are the some common tips to get started with the intermittent fasting:

1. Start slowly – Try doing a 12-14 hour fast for a few weeks, then increase to a 16-hour fast. This allows your body time to adjust easily.

2. Drink water – Staying hydrated with water, herbal tea, black coffee, and other non-caloric beverages makes fasting easier.

3. Listen to your body – Hunger comes in waves; it will pass. But stop fasting if you feel weak or ill.

4. Stay busy – Plan activities to distract you from food cravings and hunger. Fasting gets easier with time.

5. Don’t binge after fasting – Resume normal healthy eating when the fast is over. Don’t use fasting as an excuse to eat excessively.

6. Supplement if needed – Take electrolytes, B vitamins, magnesium, or other supplements if fasting negatively impacts your energy, mood or sleep.

7. Exercise – Continue your normal exercise routine during intermittent fasting. Exercising in a fasted state that can burn the more fat.

8. Rest and relax – Use your extra free time from not eating to build relaxing activities into your day. Get a massage or take restorative yoga class.

9. Plan your meals – Make healthy, nutritious choices when you do eat, focusing on protein, fruits, vegetables and healthy fats.

10. Listen to your body– Discontinue intermittent fasting if you have negative symptoms like brain fog, dizziness, amenorrhea or hormonal issues.

10 Nutritious and Satisfying Intermittent Fasting Recipes

To make intermittent fasting easier, be sure to eat nutritious, higher protein and high-fiber meals during your eating window. Here are 10 satisfying recipes to try:

1. Tuna and Avocado Lettuce Wraps


  • 1 (5 ounce) can tuna, drained
  • 1 avocado, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Lettuce leaves
  • Salt and pepper to taste

Instructions: Mix tuna, olive oil, lemon juice, salt and pepper in a bowl. Scoop tuna mixture into lettuce leaves. Top with sliced avocado. Enjoy!

2. Salmon Scramble with Vegetables


  • 1 tablespoon olive oil
  • 3 eggs, beaten
  • 3 ounces smoked salmon, chopped
  • 1/4 cup cherry tomatoes, quartered
  • 2 tablespoons green onion, sliced
  • Salt and pepper to taste

Instructions: Heat olive oil in pan over medium heat. Add eggs and salmon. Cook for 2-3 minutes, stirring occasionally. Add tomatoes, green onion, salt and pepper. Cook until eggs are fully set.

3. Berry Protein Smoothie


  •  1 cup almond milk
  • 1 cup mixed berries
  • 2 scoops (40g) vanilla protein powder
  • 1 handful spinach
  • 1 tablespoon nut butter
  • 1 tablespoon chia seeds
  • Blend all ingredients together until smooth.

4. Chicken & Vegetable Soup


  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 carrots, sliced
  • 2 stalks celery, sliced
  • 6 cups chicken broth
  • 2 chicken breasts, cooked and shredded
  • 1 (15 ounce) can white beans, drained and then rinsed
  • Juice of 1 lemon
  • Salt and pepper to taste


Heat oil in large pot over medium heat. Add onion, carrot and celery. Cook 5 minutes until softened. Add broth, chicken, beans, lemon juice, salt and pepper. Bring to boil, then reduce heat and simmer 10 minutes.

5. Tuna Salad Stuffed Tomato


  • 1 (5 ounce) can tuna, drained
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/4 cup diced cucumber
  • 1 tablespoon minced red onion
  • 2 tablespoons chopped fresh parsley
  • 4 medium tomatoes, cored and hollowed out
  • Salt and pepper to taste


Mix first 7 ingredients in a bowl. Season with salt and pepper. Stuff mixture into cored tomatoes.

6. Veggie Omelet with Goat Cheese


  • 2 eggs, beaten
  • 2 egg whites, beaten
  • 1/4 cup chopped bell pepper
  • 1/4 cup chopped onion
  • 1/4 cup baby spinach
  • 2 tablespoons goat cheese, crumbled
  • Salt and pepper to taste


Coat pan with cooking spray and heat over medium-low heat. Add egg mixture and vegetables. Cook and stirring the occasionally until the eggs begin to set. Sprinkle goat cheese on top. Fold omelet in half. Cook 1 more minute until cheeses melts.

7. Mason Jar Chopped Salad


  • 1/4 cup chickpeas, rinsed and drained
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumbers, diced
  • 1/4 cup bell pepper, diced
  • 2 tablespoons feta cheese, crumbled
  • 1 tablespoon red onion, diced
  • 1 tablespoon fresh basil, chopped
  • 2 tablespoons balsamic vinaigrette


Divide salad ingredients between two mason jars or containers. Pour vinaigrette over top. Seal and shake jar to mix.

8. Mediterranean Baked Sweet Potato


  • 1 medium sweet potato, baked
  • 2 tablespoons hummus
  • 4 black olives, sliced
  • 1 artichoke heart quartered
  • 1 tablespoon crumbled feta cheese
  • 1 teaspoon red onion, minced
  • 1 tablespoon fresh parsley, chopped


Cut baked sweet potato in half. Top with hummus, olives, artichoke hearts, feta, red onion and parsley.

9. Trail Mix Energy Balls


  • 1 cup pitted dates
  • 1/2 cup cashews
  • 1/2 cup old fashioned oats
  • 1/4 cup dried cherries, chopped
  • 2 tablespoons chia seeds
  • 2 tablespoons almond butter
  • 1 teaspoon vanilla
  • 1/4 teaspoon cinnamon
  • Pinch of salt


Process dates in food processor until smooth. Add the remaining ingredients and the pulse until fully incorporated. Using hands, roll into balls. Refrigerate until firm.

10. No-Bake Greek Yogurt Cheesecake


  • 1 cup plain Greek yogurt
  • 1 tablespoon honey
  • 1 teaspoon vanilla
  • 1/2 cup part-skim ricotta cheese
  • 1/4 cup pumpkin puree
  • 2 tablespoons lemon juice
  • 1/4 teaspoon cinnamon
  • 2 tablespoons chopped pistachios


Mix Greek yogurt, honey, vanilla, ricotta, pumpkin puree, lemon juice and cinnamon together until smooth. Spoon into 4 ramekins and refrigerate 2 hours. Top with chopped pistachios before serving.


A healthy and environmentally friendly method for weight loss, disease prevention, and overall wellness is intermittent fasting. By periodically fasting and eating, it increases the body’s capacity to download and burn fat while lowering calorie intake. Intermittent fasting can be implemented into any lifestyle with some forward planning and preparation. Try out various techniques to see which suits your body the best. Be sure to stay hydrated, listen to your body’s cues, and break fasts that cause negative symptoms.

Pair intermittent fasting with nutritious whole foods like the recipes included here for optimal health. Intermittent fasting provides significant benefits, but also requires some patience and lifestyle adjustments. Stick with it by starting gradually, planning activities to stay busy during fasts, and focusing on building long-term sustainable habits.

Here are 10 frequently asked questions about intermittent fasting:

1. What are the different types of intermittent fasting?

Some popular intermittent fasting methods include the 16/8 method, the 5:2 diet, alternate day fasting, and the warrior diet. The 16/8 method is the most common, involving 16 hours of fasting and an 8 hour eating window.

2. How much weight can I lose with intermittent fasting?

Most people lose between 3-8% of their body weight over 3-24 weeks of intermittent fasting. Heavier people tend to lose the weight faster.

3. Can I exercise while intermittent fasting?

Yes, you can and should continue to exercise normally during intermittent fasting. Exercising in a fasted state can help burn extra fat. Just stay hydrated and the listen to your body.

4. What should I eat when I break my fast?

Break your fast with a nutrient-dense meal high in protein, healthy fats and fiber. Avoid overeating or bingeing on processed carbs and sugar.

5. Can I drink coffee while fasting?

Yes, plain black coffee and other non-caloric drinks like water, tea and seltzer are fine during the fasting window. Avoid adding milk, cream or sugar.

6. Will intermittent fasting cause muscle loss?

No, studies show intermittent fasting spares muscle mass while burning fat. Make sure to eat sufficient protein and continue strength training.

7. Is intermittent fasting safe long term?

Yes, research suggests intermittent fasting is safe for most healthy adults long term. However, consult your doctor before starting.

8. Can intermittent fasting improve gut health?

Yes! Fasting rests the digestive system and encourages the development of healthy gut flora. It might lessen inflammation and promote the regeneration of intestinal cells.

9. How long should I fast for best results?

Most benefits are seen with fasts between 16-24 hours. Longer fasts of 48+ hours can be done occasionally but should be approached cautiously.

10. Who should not fast?

People with diabetes, eating disorders, on medication, pregnant/nursing, or with other medical conditions should not fast without first consulting a doctor.

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