top of page

Intermittent Fasting 101

Unless you have been living under a rock, you have probably heard of intermittent

fasting. This is being mentioned everywhere, from social media sites to health TV

shows like Dr. Oz. If you read a weight loss, fitness, or health blog, you will most likely

see it mentioned often there as well. Intermittent fasting is a new way of eating that

promotes weight loss, fat burning, muscle building, and many other health benefits

through a very simple eating pattern. Here is more information about intermittent fasting

so that you can decide if it is a good option for you.

IF is a Pattern of Eating

Many people call intermittent fasting a diet, but it is rather a pattern of eating or dieting for optimal success.

It teaches you a lot, including how to listen to your body’s hunger signals, and to follow a healthy pattern of eating. You are following a specific pattern each day, where you only eat during a shorter block of time, fasting for the rest of the day, except for having coffee, tea, and water. This pattern helps your body to burn food more quickly, so that there is more time for burning fat.

There are Different Protocols

The next thing you will learn about intermittent fasting is that there isn’t just one way to

do it, but several methods or protocols to choose from. It is very flexible, so you can

look at the different methods and choose which one works best for your schedule and

your lifestyle. Here are some popular IF protocols people like to turn to:

16:8/LeanGains – This is a popular option, allowing you to eat for 8 hours, then fast for

16 hours. You try to do it as often as possible. It can be done every day of the week.

5:2 – The 5:2 diet requires you to eat how you normally would 5 days out of the week,

then have 2 alternating days of the week where you fast for 24 hours. You can often

have a low amount of calories on fasted days, up to 500-600 calories.

Warrior Diet – With the warrior diet, you go 24 hours between eating, having just one

large meal at the end of every fasted day.

Eat-Stop-Eat/24-Hour – This is similar to 5:2, except you may only go 24 hours once a

week. You also don’t have the calories, but a full fasting day with only water, coffee, or


Tips for Starting Intermittent Fasting

Here are a few quick tips that can make this transition easier for you:

Pick your protocol first, then do plenty of planning. You want to make sure you know

when you will eat, what to eat, and how much.

Don’t go extreme on the first day.

It is best to start with the lesser protocols, like a 12-12 or 16-8 where you still have a pretty lengthy window of eating. Wait a bit before you go to the 24-hour fasting protocols.

Listen to your body. The intermittent fasting method you are using might not work good

for you, so if you notice bad side effects, go back to your normal way of eating.

How to do the Eat-Stop-Eat Diet

Intermittent fasting has many different protocols, each of which have a different eating

pattern. The eating pattern describes how long you go with eating and how long you fast


One of the popular protocols is called the eat-stop-eat diet. Instead of doing fasting

daily like with the LeanGains 16-8 protocol, you will instead fast for 24 hours 1-2 days a

week, and eat mostly what you want the rest of the week. Here is more information

about following this intermittent fasting protocol.

Basics of This Diet

Here is how the Eat-Stop-Eat diet protocol works: you eat how you normally would for

the majority of the week, fasting for 24 hours at a time, 1-2 days a week. Some people

will fast just one full day a week, while others will fast twice a week, with a few days in

between. You can also transition into it slowly, starting with one day, then increasing it

to two when you feel comfortable with that.