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Here are concise tips on starting intermittent fasting. This isn't so much a diet as it is an eating schedule. It's fasting part of the day. We do this already when we sleep, so it's a matter of extending that period. Why fast? To burn fat and to give more mental focus as your body is not spending energy digesting all the time.
The benefits of fasting actually start at 16 hours and increase from there, so you’ll want to fast at least that long. That would be, for example, having your last meal before 8pm and then not eating until noon the next day. If you can go 20 hours, that’s great. How often should you fast? If you’re serious about getting the benefits it’s mustn’t be an occasional thing. It’s a lifestyle change. It also makes it easier to stick to if it’s your default way. At the very least, fast every other day.
A trick to stay full for longer is to have your last meal be heavy in fiber. During the fasting period you cannot consume any calories whatsoever. You can drink water or plain tea and coffee. (Coffee has 2 calories but that’s negligible.) If you feel nauseous from hunger, having a drink could help. I didn’t start getting used to the fasting until after 4 weeks of it.
It’s better to work out during the fasting period rather than the eating period. Optimal is right in the middle of it because you’ll be weaker at the end. You won’t lose muscle while you fast as long as you eat properly during the eating period. It’s fine to think of calories and protein per week rather than per day. So you could fast every other day and eat fewer calories those days if you make up for it the other days. ‘
During the fasting period can take supplements as long as they’re not suspended in oil. But you cannot take BCAAs.
It’s a good idea to break the fast on something small and then have a bigger meal an our later. Don’t mix carbs and fats on your first meal after the fasting period because it leads to fat retention.
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