Intermittent Fasting – Everything You Need to Know Before You Start!

Intermittent fasting has become one of the most popular health and fitness trends in recent years. Unlike traditional diets that focus on what you eat, intermittent fasting focuses on when you eat. By alternating periods of eating and fasting, this method can help improve metabolism, support weight loss, and promote overall well-being. Many people choose intermittent fasting not only to slim down but also to boost energy, enhance focus, and simplify their daily routine.

Intermittent Fasting – Everything You Need to Know Before You Start!

In this complete guide, we’ll explain how intermittent fasting works, the different methods available, its health benefits, and practical tips to help you get started. Whether your goal is to lose weight, improve digestion, or adopt a healthier lifestyle, this article will give you the tools you need.

Intermittent Fasting:

Intermittent Fasting – Everything You Need to Know Before You Start!

Table of Contents:

• How Intermittent Fasting Works.

• Intermittent Fasting: Benefits and Effects.

• Intermittent Fasting: What’s Allowed?

• Losing Weight with Intermittent Fasting.

• Our Tips to Get Started.

• Intermittent Fasting Schedule.

Water fasting, juice fasting, healing fasting, basic fasting, and now intermittent fasting. The latter is enjoying growing popularity, particularly in the fitness world. 

But why? 

Is intermittent fasting healthy, the perfect weight-loss method, or just another dietary trend that will soon be forgotten? And what exactly is behind intermittent fasting? We’ll answer all of these questions in detail.

Would you like to try intermittent fasting but don’t know where to begin? You’re in the right place. Here, you’ll find all the essential information, practical tips, and simple instructions to get started.

What Is Intermittent Fasting and What Types Exist?

Fasting means refraining from eating or consuming calories. Unlike therapeutic fasting or other well-known fasting methods, this one doesn’t last for days or weeks. Intermittent fasting is short but regular. Over time, various methods have developed. The most popular are the 16-hour fast, the 5:2 method, and the OMAD (One Meal a Day) plan.

The 5:2 Method

This type of intermittent fasting involves eating normally for five days and then fasting for two days—or limiting calorie intake to a maximum of 500 calories for women and 600 calories for men. Most of these calories should come from protein-rich foods to prevent muscle loss.

The 16-Hour Fast

Probably the most popular type of intermittent fasting: 16 hours of fasting followed by an 8-hour eating window. You decide whether to skip breakfast or dinner, adapting it to your routine. What matters most is avoiding calories during fasting hours. That means no food and careful drink choices: water, unsweetened tea, black coffee, or calorie-free sparkling water are fine. Light or diet drinks should only be consumed in moderation.

OMAD (One Meal a Day)

This is intermittent fasting for advanced fasters: just one meal per day. That means fasting for about 23 hours and eating once. It’s ideal for those who are comfortable with the 16-hour fast and can manage larger portions. Like the 16-hour method, no calories should be consumed during the fast. The entire daily energy requirement must be covered in one meal.

Intermittent Fasting: Benefits and Effects

• The body doesn’t go into “starvation mode”:
  Since fasting doesn’t last several days or weeks, the body doesn’t slow its resting metabolism. Unlike prolonged fasting, there’s no systematic yo-yo effect when losing weight.

• Relief for the body:
  With less time spent digesting, the body can focus on regeneration and cell renewal. This may not only extend lifespan but also help prevent degenerative diseases* and improve gut health.

• Increased secretion of growth hormone (GH):
  GH (Growth Hormone) influences protein synthesis (key for muscle building) and fat breakdown. The result: reduced body fat while maintaining or even increasing muscle mass—especially with exercise.

• Improved insulin sensitivity:
  Constant snacking spikes blood sugar, leading to frequent insulin release. Over time, cells become insulin-resistant, raising type 2 diabetes risk. Intermittent fasting helps counter this. If you already have diabetes, it may be beneficial, but always consult your doctor first.

• Possible anytime, anywhere:
  Whether on vacation or at parties, intermittent fasting can continue without major disruption.

• A considerable time-saver:
  Skipping breakfast or dinner frees up time for yoga, walking, or even extra sleep—adding balance to your day.

Intermittent Fasting: What’s Allowed?

There isn’t a single “right” answer to what you can eat when intermittent fasting. In theory, you can eat whatever you like during your eating window. However, for good health, energy, and better workouts, a nutrient-rich, balanced diet is highly recommended.

Intermittent Fastibg Do’s:

• Eat plenty of vegetables (especially greens)

• Focus on unprocessed foods (Clean Eating)

• Eat until comfortably full

• Exercise before breaking the fast

• Try low-carb or ketogenic diets

Intermittent fasting Don’ts:

• Avoid nutrient-poor diets

• Limit fast food, sugary snacks, and fatty junk food

• Don’t overeat

• Avoid inactivity

• Don’t drink alcohol or calorie-containing beverages during fasting periods

Losing Weight with Intermittent Fasting

Intermittent fasting is often associated with dieting. While it’s more about adapting eating habits, it’s undeniable that weight loss is possible. Eating only 2–3 times a day instead of 4–5 naturally reduces calorie intake. Add to that reduced insulin spikes and increased growth hormone, and fat loss becomes more efficient.

Studies show it’s possible to lose fat without strict calorie restriction. For many, it’s easier to avoid eating for a period than to constantly cut portion sizes or change every meal.

For sustainable weight loss without yo-yo effects, intermittent fasting is highly effective. For instance, Dr. Eckart von Hirschhausen lost 20 kg with this method. The amount of weight you lose depends on your starting point. Combined with a nutrient-dense diet and minimal processed foods, intermittent fasting can be the ideal solution for a healthier lifestyle.

Our Tips to Get Started

• Start slowly: If 16 hours feels tough, begin with shorter fasts and gradually extend. You may even move to OMAD later.

• Fit fasting into your life: Choose the method that matches your routine. For example, if you often enjoy evening meals with family or friends, it might be hard to skip dinner.

• Try low-carb eating: Low-carb or ketogenic diets pair well with intermittent fasting. They stabilize blood sugar, reduce cravings, and keep you full longer. A lunch of veggies, protein, and healthy fats (avocado, salmon, hemp oil) is better than pasta, which can cause afternoon fatigue and snacking.

• Be flexible, but consistent: Don’t pressure yourself. If you have a lunch invitation, enjoy it—but don’t let every occasion derail your plan. Often, we eat out of habit rather than hunger.

A Sample Intermittent Fasting Schedule

If you’re used to snacking or eating many small meals, intermittent fasting may feel tough at first. Planning your meals can help. Here’s an example of a no-breakfast schedule:

• 7 a.m.: Upon waking, drink 1–2 glasses of water. Coffee or unsweetened tea if you like.

• 7:30 a.m.: Do 20 minutes of yoga, walk your dog, or go for a brisk walk to wake up your metabolism.

• 8 a.m.–12 p.m.: Drink a glass of water every hour.

• 12 p.m.: Break your fast with a nutrient-rich lunch: lots of green vegetables, grilled salmon, avocado, and a tablespoon of hemp oil. For dessert, Greek yogurt with berries and nuts.

• 1–5 p.m.: Keep drinking water every hour.

• 5 p.m.: Workout time—strength training or HIIT. A pre-workout espresso is a natural booster.

• 7 p.m.: Dinner—plenty of vegetables and quality protein. If you want carbs, the best time is after training. Choose whole grains or legumes over refined carbs and sugary foods.

• After 8 p.m.: Stick to water or herbal tea.

Conclusion

Intermittent fasting is more than just a passing trend—it’s a flexible lifestyle approach with proven health benefits. By giving your body regular breaks from digestion, you can improve insulin sensitivity, boost fat burning, and even support cellular repair. Unlike restrictive diets, intermittent fasting doesn’t require cutting out specific foods—it simply asks you to change the timing of your meals.

Whether you choose the 16:8 method, the 5:2 approach, or even OMAD, success depends on consistency, balance, and listening to your body. Combined with nutritious foods, exercise, and good sleep, intermittent fasting can be a sustainable way to reach your health and weight-loss goals.

If you’re looking for a method that’s simple, effective, and adaptable to your lifestyle, intermittent fasting might be the perfect solution for you.