Diet & Nutrition

The Ultimate Intermittent Fasting Weight Loss Guide For Beginners

At the time of writing this, I’ve lost over 50 pounds – and I owe it all to intermittent fasting. I went from 196 pounds at my highest, down to 143. Though I’ve got a way to go until I reach my ultimate goal, I know first-hand what it’s like to try all of the things and wind up even heavier than you started.

It hurts. Bad.

While I’ve had great success recently, it hasn’t always been easy. But at this point I can say for sure that I’ve learned a metric ton about fasting since giving it a try. And today I’m going to share everything I know in this comprehensive guide!

But before we get started, enter your details now to join the FREE 14-day Intermittent Fasting Weight Loss Challenge I put together for you!

I’ll personally guide you through your very first days and weeks fasting so you’ll have the best chance possible at losing as much weight as you can!

1- What Is Intermittent Fasting?

Diets restrict things and they don’t even work! In my experience at least, deprivation is the fastest possible track to failure.

Intermittent fasting is super-flexible in that you can technically eat whatever you want, as long as you do it within a certain period of time. More on that later.

Without intentionally restricting the period of time that we’re allowed to eat, most people have a steady stream of food every couple of hours from waking up until falling asleep at night. If you’re fasting, depending on the schedule you select, you won’t be doing that. You’ll automatically restrict caloric intake because you’re not eating constantly.

This is a good thing.

2- Why Intermittent Fasting?

There are so many benefits to intermittent fasting for weight loss, it’s incredible.

If you’re anything like me, you’re capable of eating perfectly clean and exercising on a regular schedule – but for a limited time only. Eventually the super clean foods get boring and you just crave the things you really want, right?

Or life happens and you fall off your exercise routine, the weight creeps back up and you’re demoralized so you throw the whole plan away.

Intermittent fasting is so great because it allows flexibility with what you eat, AND you don’t have to work out as much.

You still have to put in some conscious effort, mind you. But there’s room for any food that you like at least some of the time. AND, if you stay on your fasting schedule and eat reasonably well over all, you don’t have to kill yourself in the gym either.

3- How Does Intermittent Fasting Work?

As stated briefly before, it works by limiting the time during which you’re allowed to eat. In the next section we’ll talk more about the most popular intermittent fasting schedules. But for now, a quick example would be instead of allowing yourself to eat whenever you’re hungry, you say you’re only going to eat within an eight hour window. So, 12 noon to 8pm.

4- Intermittent Fasting Schedules

Intermittent fasting really is so flexible. Though there are a few common schedules that almost everybody who tries fasting sticks to, you can really do almost whatever you want.

Keep in mind you do need to try to fast for at least 12 hours or so to even scratch the surface – or you’re coming too close to NOT fasting at all. Some people say 12 hours isn’t even enough, but I completely disagree.

I had great success losing 12 pounds in a month fasting just 12 hours. Going much lower than that wouldn’t be ideal. I went just 11 hours a handful of times, but I definitely wouldn’t make a habit of it.

Now that that’s out of the way, we’ll briefly discuss five different intermittent fasting schedules. Just for clarity, the format for the title of fasting is such that the first number is number of hours fasting, and the second is the number of hours feeding in a 24-hour period.

So “16/8” means fasting 16 hours, eating for 8. “20/4” means fasting 20 hours, eating for 4”.

4 Daily Intermittent Fasting Schedules To Fit Your Lifestyle

Here we’ll discuss the four main daily intermittent fasting schedules. Some people like to add in extended fasts (fasting over multiple days or even weeks at a time), while others like alternate day fasting (where you fast 2 days out of the week and eat normally 5 days).

I’m writing and sharing from personal experience, however, and have not tried those. So, I’m going to cover what I know first-hand.

That’s different ways of fasting within a 24-hour period only – and still losing weight.

16/8 Intermittent Fasting Schedule

First is by far the most popular fasting schedule – 16/8 fasting. It’s pretty simple. Fast 16 hours each day, then eat all your day’s food within 8 hours.

For most people this means sleeping through the night, skipping breakfast, eating lunch around 12 or 1pm, then eating dinner by 8pm or so, and doing it all again the next day.

If you work a different schedule, like night shift for example, the hours would be a little different.

The way to figure it out would be to start your fasting window whenever you go to sleep, then when you wake up tack on whatever hours you need to get you to 16.

20/4 Intermittent Fasting Schedule

Second is a slightly more restrictive intermittent fasting schedule – 20/4. You fast 20 hours each day and consume your food within a 4 hour window.

If you’re totally new to the whole idea of fasting, you may be all like “wtf” about this. Believe me, I get it!

Though you probably wouldn’t want to start with something like this, I can speak from experience that over time you do get used to fasting and you may find yourself naturally reaching this point at least some of the time.

A big benefit of fasting longer is that it allows even more flexibility with what you can eat.

The fewer times you eat in a day, the more you can have when you do eat. This goes both for volume AND type of food.

Something to keep in mind around special occasions.

A sample schedule would be to sleep through the night, skip breakfast AND lunch, and eat around 4pm, cutting off around 8pm.

23/1 Intermittent Fasting Schedule (OMAD)

Third is an even more restrictive fasting schedule – 23/1. Also known as one meal a day (OMAD). And yes, it’s exactly what it sounds like – you eat one satisfying, totally filling meal within an hour’s time.

This is definitely not for a beginner (unless you just want to try it that way).

Again, speaking from experience, it sounds crazy, but it does have its time and place. And I swear the more you fast, the easier it gets! It really, really does!

OMAD Can Be Convenient

One of the benefits to fasting that I experience regularly is getting so focused on work. Not having to interrupt myself to eat means at least a couple times a month I get so engrossed in whatever I’m doing that time flies by and sometimes I hit 22 hours and realize I haven’t eaten. So, it’s nothing to just eat once those days.

Some people do this intentionally and regularly, though.

I do not have personal experience with this, so I can’t really say how good or easy it can get. But I’m sure you can adapt to it as easily as you can with the other intermittent fasting schedules.

You can get used to anything given enough time.

My ultimate favorite thing about this is if I know I’m going out for a major meal or celebration, I will plan a 23/1 OMAD fast. Like if I know I’m going to my favorite all-you-can-eat Brazilian BBQ restaurant, I’ll just bank all my calories for then.

I’m sure you’ll still go overboard with calories if you do it this way. But keep in mind this isn’t an everyday thing. MOST of the time you’re going to be eating reasonably. You just want to keep this little trick in your back pocket for wiggle room. So you can enjoy your life!

12/12 Intermittent Fasting

So, enough of the super long fasts, huh? Got you.

Some people say 12 hours isn’t long enough to fast, but I totally disagree.

As I stated before, I lost weight fasting just 12 hours a day (12 pounds in a month) and I highly recommend it. Especially for a few specific situations.

First, if you try 16 hours or longer and either find it too challenging to get started or keep falling off? Try starting with 12 hours just to get into the flow of things. Then you can raise it by one hour each week until you’re where you want to be.

Second, if you’ve been fasting for a while and have an upcoming vacation or something to where you know it’s going to be hard to maintain your regular schedule? Rather than falling off completely, drop it down to 12 hours so you can maintain some continuity.

I’ve done this on vacation before and I found that it was so helpful in keeping me on track! Because I ALSO went on vacation where I did NOT continue fasting in any shape or form and I regained every single pound – plus 2 more – and was unable to get back on track for two whole months.

Why totally derail yourself when you can just slow it down and have a hint of a chance at staying on track?

Finally, life happens. I’ve had a couple of times where I felt myself slipping pretty hard. Eating a little poorly too regularly. Giving in to cravings. Feeling like I’m starving super early in the morning…

During times like these? Drop that fasting window down to 12 hours.

Just don’t give up!

5- What Should I Eat To Lose Weight?

I wrote a detailed post on what to eat while intermittent fasting. But to keep it brief in this guide, you should try to eat as clean as possible, of course. But allow yourself some room.

What Is Clean Eating?

Clean eating consists of mostly fruits and veggies, the leanest meat you can find, and whole grains like brown rice, quinoa, oats, and sweet potatoes. Avoid processed carbs as much as possible (donuts, candies, cakes, French fries, ice cream). And choose baked over fried as you can, too.

I’m going to be honest with you, here. I try to eat as well as possible – home-cooked — lots of salads, veggies, brown rice, lean fish, etc….

But I have my time periods where I just… don’t want home-cooked food and crave ALL the things. Wings, pizza, burgers, fries, ice cream. There will be weeks where I’ll just go into a firestorm of eating like crap… then eventually I reign it back in.

But before intermittent fasting, I could lose a TON of weight during my clean/responsible eating phase, then when I fell off, I’d always gain it back. It’s how I crept to 196 pounds in the first place.

The magic of fasting though is that when I’m eating super crazy, I exercise the ONE bit of self-control I need. I select an OMAD (or close to it) fasting schedule, and eat whatever I want just ONCE a day… and you know what?


Many places you look for weight loss and fitness advice exclusively advocate clean eating – and I get it. Of course we want to be healthy (not just slim), and care for our bodies. But for me eating clean 100% of the time has never worked! I’ve completely given up on trying to be something I’m not, and the weight is still coming off.

Super restrictive diets don’t work long-term for those of us who enjoy burgers and pizza and sweets. THIS DOES.

So, I don’t know. Take from that what you will. Hopefully your dietary habits are much better than mine. But if you fall off over and over too, consider what I’m saying. MAYBE… eat clean as much as you can. But if you really HAVE to eat like crap. Eat it just once in a day. But only SOME days.

And work out!

6- What Can I Drink While Fasting?

Almost more important than what you can eat during your feasting window is what you can – and cannot – drink during your fasting window.

You can drink whatever you want during your feasting window, but the point of fasting is to consume zero calories at all – or else it isn’t really fasting, right?

The rules are a bit murky here. Some people say a fast is no longer a fast if you consume anything other than water. Others say black coffee, plain herbal tea and water are the only things you can drink.

Some say as long as calories are total zero, you’re fine (so truly zero-calorie artificial sweetener like Splenda or sucralose would work). And still others say if you keep calorie content very low, like maybe one splash of nonfat milk in your coffee, you would be fine.

You’re going to have to try different things to see what works for you.

Some people swear they don’t lose weight when they use artificial sweetener, and totally flavorless beverages are the way to go.

I’ve tried it different ways – black coffee, sugar-free energy drinks, things sweetened with sucralose. And I lose weight no matter what, as long as the calories are practically zero. But… that’s just me!

If you’ve been fasting for a couple weeks and haven’t lost much weight, and you’re still using artificial sweeteners or the occasional bit of milk in your coffee, cut it out and see if it helps.

My recommendation based on personal experience is to just try it the black coffee/unsweetened tea way first. You just may get used to it!

But if you find it insufferable and feel like you won’t be able to fast as long without adding some flavor to your life, go ahead and add a little bit and see if it helps.

7- Intermittent Fasting And Working Out

One of the questions I get a lot is “do I have to exercise while intermittent fasting”? The answer is yes – but not as much as you would without it.

As I stated previously, I find that even when I slip off my workout schedule some, as long as I monitor my food quality and remain on my fasting schedule, I definitely don’t gain anything, and may even lose a little.

Naturally, working out will help you lose more weight more quickly. And for health reasons you should get some form of exercise most days each week – even if it’s just brisk walking. Plus, you want a nice, toned body, not to be skinny and flabby, right?

Either way, yes, you can lose weight just by fasting alone if you have a nice size calorie reduction – but just because you can do something doesn’t mean you should.

Do yourself a favor and incorporate at least 3-4 days of some physical activity into your life while fasting. You’ll be so glad you did!

When Should I Exercise While Fasting?

It’s really up to you when you should get your exercise in. You’ll have to see what fits your lifestyle and body best.

I find that cardio workouts tend to help me curb my hunger, while weightlifting makes me hungrier. For that reason, I really enjoy going for a jog first thing in the morning. I find I don’t even think about food until well in the afternoon on days I jog.

If I lift weights (which I do maybe once a week nowadays), it’s definitely after I’ve eaten.

Try different things and monitor how you feel! Just do something at some point most days of the week. That should be your goal if you’re just starting out.

8- How To Track Fasting + Fitness

So, once you have your schedule figured out, some idea of the types foods and drinks you’d like to incorporate into your diet, and a plan for getting at least a little exercise, you’ll need a way to track your progress.

Calorie Counting & Intermittent Fasting

One of the great things about intermittent fasting is that you don’t have to track calories – at least not at first. Usually just the reduction in food intake hours is enough to get the ball rolling. If you’re not losing any weight after a few weeks, however, it’s probably going to be time to spend at least a few days to a week counting calories, just to get you on the right track.


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