🧭 Start Here — Your First Fast

So you want to try intermittent fasting. Good. It's one of the most powerful things you can do for your health — but only if you do it right.

What Is Intermittent Fasting?

Intermittent fasting isn't a diet. It's an eating pattern that alternates between periods of eating and fasting. You're not changing whatyou eat (though you should eat well). You're changing when you eat.

The Most Common Protocols

• 16:8 — Fast for 16 hours, eat within an 8-hour window. The most popular starting point.
• 14:10 — A gentler entry. 14-hour fast, 10-hour eating window. Great for beginners.
• 18:6 — More advanced. 18-hour fast, 6-hour eating window.
• OMAD — One Meal A Day. 23-hour fast, 1 hour to eat. Not for beginners.
• 5:2 — Eat normally 5 days, restrict to 500-600 calories on 2 non-consecutive days.

How to Start (The Smart Way)

1. Pick 14:10for your first week. Skip breakfast, eat between 10am and 8pm. That's it.
2. Drink water — hydration helps with hunger signals. Black coffee and unsweetened tea are fine.
3. Eat real food — prioritize protein, fiber, and healthy fats in your eating window.
4. Listen to your body — if you feel dizzy or unwell, eat something. Fasting should never feel like punishment.
5. Be consistent — 80% of the benefit comes from showing up most days.

Next Steps

Read our detailed guides below, or grab The Complete 21-Day Fasting Guide for meal plans, schedules, recipes, and tracking sheets.