Try intermittent fasting

Check out the step-by-step guide below to get started.

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health & wellness | ▲▲ difficulty | ⏳ 21 days

Step-by-step guide

OK, let’s get started.

Step 1: Pick your method

Decide on a method that works for you. Here are the three most popular methods of intermittent fasting:

  1. The 16/8 method: Restrict your daily eating period to an 8-hour window of your choice, such as 1-9pm or 8am - 4pm. Then fast for 16 hours. If you’re a big breakfast person, you may want to set your eating window earlier. If you’re more of a late eater, you may want to set your window later. If an 8-hour window feels like too much, try a 10-hour window instead and work your way to an 8-hour window over the course of a month.

  2. Eat-Stop-Eat: Fast for 24 hours 1x or 2x/week. Perhaps start with 1x and build up to 2x/week.

  3. The 5:2 diet: Consume 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

For more ways to try intermittent fasting, check out the “6 ways to do intermittent fasting” link below.

Step 2: Set your boundaries

What’s your eating window? If you’re trying the eat-stop-eat method, which day(s) are you fasting for 24 hours? Make sure to align your eating schedule with your lifestyle and create a schedule that is realistic, and that you can consistently follow. 

Step 3: Create accountability

Set reminders on your phone when it’s time to fast. Or go the ol’ fashioned route and write sticky notes and place them around where you will see them.

Step 4: Try it for 2 weeks and adjust as needed

Try intermittent fasting for at least two weeks and notice how your body feels. Adjust your fasting schedule if needed.

Relevant links: