Intermittent Fasting: Where to Start?

Most people eat five times a day — three meals and two snacks — to satisfy their hunger. After eating, blood sugar spikes and triggers the pancreas to release insulin into the blood.

When you eat less frequently, less insulin is produced within the body. As a result, you are less tired, more focused, and have fewer health problems.

I recently wrote an article on the benefits of intermittent fasting here. In this article, I focus instead on how to get started.

Weeks 1-2

As stated, the average person eats three meals and two snacks a day. Start with eating three meals only — breakfast, lunch, and dinner, WITHOUT snacks.

This stage allows you to transition from sugar to fat burning. You need to add healthy fats to your meals to take you to the next meal without getting hungry. Some examples of healthy fats are nuts, avocados, and eggs.

You also need to eat green vegetables to reverse the insulin resistance problem. These foods also get rid of hunger because of their fiber content.

Weeks 3-4

Once your body has adjusted to the three meals per day, you will transition to two meals a day.

When you wake up in the morning, do not eat. Start your first meal with lunch. Normally, I substitute my morning meal with black coffee, electrolyte powder, and water and refrain from eating until 1:00 P.M.

You need to make sure your lunch is nutritious and not low in calories. You will need a few servings of protein and lots of vegetables.

After 1 Month

Once your body is adjusted to two meals a day, go to eating only one. Personally, I only eat dinner.

After 16 hours of not eating, serious fat burning occurs. Your body goes into autophagy where your cells are recycling all of its damaged parts. 

It is also cleaning up bacteria, fungus, candida, and mold in your body. You will also have better skin, memory, mood, and cardiovascular function. 

A Few Last Words

Your muscles should start to grow because more protein is retained. Measure your waist circumference as your indicator for your progress and NOT your weight.

If you have gout symptoms or lower back pain, drink lemon juice or more water. This counters the effects of a rise in the level of uric acid in your body.

If your cholesterol increases, it is only temporary. Proceed onward with the plan.