The Intermittent Fasting Guide
Start Your Intermittent Fasting Journey
This ancient eating technique is surprisingly simple, sustainable and is helping people lose weight and live healthier. Let’s get started on your own intermittent fasting journey!
What Is Intermittent Fasting?
Intermittent fasting is a pattern of eating that switches between periods of eating and periods of fasting. You’re probably already doing it—sleeping is a form of fasting, and is even how “breakfast” earned its name (break-fast).
Intermittent fasting is about when you eat, not what you eat. Think of it as an eating pattern rather than a conventional diet.
Is It Natural and Safe?
Intermittent fasting makes sense when you consider how our hunter-gatherer ancestors lived. They often went for extended periods without food, so our bodies evolved to survive long stretches between meals. Today, food is everywhere, and modern eating habits aren’t in sync with that evolution. By fasting intermittently, we tap into benefits for health, disease protection, and weight management.
Why Intermittent Fasting?
Several studies confirm that intermittent fasting can support weight management and promote a healthy body.
Weight Loss Benefits
- One of the most efficient ways to lose weight—without extreme diets or cutting out entire food groups.
- You typically keep the same weekly calories; only the timing changes, so no intimidating diet overhaul.
- It’s simple and generally easier to stick with than conventional dieting.
Healthy Living Benefits
- Helps prevent chronic ailments like type 2 diabetes and heart disease.
- Improves cellular repair, benefiting skin, brain health, and more.
- Lowers insulin resistance, blood pressure, and even asthma symptoms.
Fed vs. Fasting State
Your body has two metabolic states: “fed” and “fasting.” Intermittent fasting unlocks the power of the fasting state, during which the body burns stored fat for energy.
Handling Hunger & Staying on Track
Going 12+ hours without eating can feel daunting. Here are beginner tips to overcome hunger and maintain your energy:
A Balanced, Quality DietStick to whole foods rich in protein, healthy fats, and complex carbs. Avoid refined carbs (white bread, pizza dough, pasta) that burn quickly and leave you hungry sooner. |
Naturally Control AppetiteSupplements like Calocurb—100% plant-based hops extract—can help manage hunger, curb cravings, and maintain focus during fasting. |
Baby StepsGradually increase your fasting window by delaying your first meal by an hour or two each day, allowing your body to adapt. |
Stay Active & HydratedLight exercise can distract from hunger and speed up fat burning. Drink plenty of water—hunger pangs are often dehydration in disguise. |
Beginner’s Fasting Plans
The 8:6 PlanEat only between 8 am and 6 pm. You still enjoy three meals, and you fast 14 hours overnight—perfect for first-time fasters. |
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The 16/8 MethodFast for 16 hours and eat during an 8-hour window (e.g., 10 am–6 pm), giving you flexibility around workouts and social life. |
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The 5:2 DietEat normally 5 days a week; limit to 500–600 calories on two non-consecutive days. A gentler entry into full fasting. |
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Eat Stop EatChoose one day a week to fast 24 hours. It reduces routine tracking and still delivers fasting benefits, but start gradually if 24 hours feels extreme. |
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Beginner’s Checklist
- Consult your doctor. Fasting isn’t for everyone (underweight individuals, pregnant or breastfeeding women, and those on certain medications should seek guidance).
- Prepare for hunger. Plan whole-food meals, schedule activities to stay busy, and consider a natural supplement like Calocurb to help manage cravings.
- Find support. Join fasting communities, follow experts like Dr Eric Berg, or explore fasting hashtags for inspiration.
- Maintain healthy habits. Continue exercising, stay hydrated with water, tea, or coffee, and prioritize quality sleep.
