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Beginner’s Guide To Intermittent Fasting 2021 



Intermittent Fasting is fast gaining popularity as one of the best health and fitness programs in the world. Most people get into intermittent fasting to lose weight and improve their overall health.

Intermittent fasting is not a diet program. Intermittent fasting is an eating pattern where you will have eating and non-eating periods depending on the intermittent fasting method you chose. You can choose any of these intermittent fasting methods.


  • Skipping Meals
  • One Meal a Day
  • Fasting for 12 Hours a Day
  • Fasting for 16 Hours a Day
  • Alternate Day Fasting
  • Fasting 2 Days a Week
  • 24-Hours a Week Fasting
  • 20-Hours Fasting a Day

You eat only during the hours or days that are not part of your fasting hours. During your fasting hours or days, you should not take anything, even snacks or sodas. Can you have mints when fasting? Yes, you can as long as it does not contain sugar.

Rule of Intermittent Fasting

Intermittent fasting is an eating pattern. There are intermittent fasting rules you should abide by to ensure the success of your intermittent fasting program. Some of these rules include:

  • Do not take a snack between meals
  • Only take coffee and water during your fasting periods
  • Consume few or zero sugar
  • Consume only healthy foods

More importantly, stick to your intermittent fasting schedule.

Benefits of Intermittent Fasting

While most people do intermittent fasting to lose weight, it also comes with some incredible benefits.


  • Weight loss. When you eat less, you lose weight. Fasting is a healthy way to lose weight because your body uses stored fat instead of glucose for energy.


  • Reduces hunger. Fasting decreases your leptin level and, therefore reduces your hunger pangs. Too much leptin in your body, due to constant eating, makes you need more food  because you develop resistance to this satiety hormone.


  • Heart health. Intermittent fasting helps lower the risk factors of heart disease such as bad cholesterol (LDL cholesterol) allowing you to have a healthy heart.


  • Lowers your blood sugar. More sugar in your body makes you prone to cardiovascular disease in the long term. Intermittent fasting can help lower your blood sugar. It can also prevent your blood sugar from going too high or too low.


  • Reduces your dependence on sugar. The more you fast intermittently and avoid sugar means you will need less sugar in your diet.


  • Boosts your metabolism. Intermittent fasting can increase your metabolism by as much as 14%. It is a healthy boost. After all, it promotes good weight loss because short-term fasting increases your chance of losing weight while not losing your muscle tissue.


  • Allows you to maintain a personal routine. It is fundamental to have a routine. Intermittent fasting is a routine that can bring order to your life and, therefore, reduce anxiety and stress.

Food you can Eat During Intermittent Fasting

You can eat anything you want during the eating period. Eat healthy food especially vegetables and protein. You should completely avoid sugar and snacking in between meals. But if you feel you need or want a snack, then do so.

You can also drink water, tea, coffee, and non-alcoholic beverages. Do not, however, add sugar, milk, or cream to your tea or coffee.

You can take intermittent fasting mints during your fasting hours or days to keep you from getting hungry.


Most people go into intermittent fasting to lose weight. Intermittent fasting makes you eat fewer meals so you automatically reduce your calorie intake. Intermittent fasting also changes your hormone levels allowing you to lose weight.



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