What to Know About Intermittent Fasting for Beginners

Updated: 1/2/24

Are you tired of fad diets and endless hours on the treadmill with little to no results? Well, you’re in luck because today we are diving deep into the world of intermittent fasting. Now, before you dismiss this as just another trendy diet, let me assure you that intermittent fasting is not your typical crash diet. In fact, it’s a lifestyle change that has been gaining popularity among health enthusiasts for its numerous health benefits. Whether you’re looking to shed a few extra pounds, improve your mental clarity, or simply optimize your overall health, intermittent fasting could be the answer you’ve been searching for. So, grab a cup of green tea, sit back, and get ready to learn all about the ins and outs of intermittent fasting for beginners. Trust me, you won’t want to miss out on this game-changing trend!

What is Intermittent Fasting?

Intermittent fasting is a pattern of eating that involves restricting your food intake to certain windows of time throughout the day. There are several types of intermittent fasting, but the most popular method involves fasting for 16 hours and eating during an 8-hour window. This method is called the 16/8 method. During the 16-hour fasting window, you’re allowed to drink water, tea, and coffee, but no food.

Intermittent fasting works by putting your body in a state of ketosis. When you fast, your body has no glucose to use for energy, so it starts to burn fat instead. This is what leads to weight loss. Additionally, fasting can also increase your metabolism, lower insulin levels, and reduce inflammation in your body. It’s important to note, intermittent fasting is not a diet but rather an eating pattern. It’s best used in combination with a healthy diet, exercise routine, and lifestyle changes.

Intermittent fasting is not new. It has been practiced for centuries as part of religious and spiritual rituals. For example, Muslims fast during the holy month of Ramadan, and Christians fast during Lent. Intermittent fasting has also been used as a form of therapy for medical conditions like diabetes and heart disease. Now, it has become a mainstream practice, and many people use it for health and weight loss benefits.

Why Do People Fast Today?

Most people who fast today do it to lose weight. Several studies show that intermittent fasting can help lose weight and reduce belly fat. Fasting is often more effective than other weight loss methods like dieting and exercising. It also helps in maintaining weight loss in the long run.

Fasting has to increase metabolism by improving insulin sensitivity. It also helps to activate autophagy, which reduces inflammation in the body. Inflammation has been linked to several chronic diseases like diabetes, obesity, and even certain types of cancer.

It has been famous to improve cognitive function and mood. It increases the production of a brain-derived neurotrophic factor, a protein that promotes brain health. Fasting also helps in managing stress levels, which further improves mental clarity and mood.

Fasting has been observed in various religions like Christianity, Islam, and Judaism. These religions often connect fasting with spiritual asceticism and discipline. Fasting in these religions is often considered a way to connect with God and improve spiritual growth.

Types of Intermittent Fasting Schedules

16/8 method diet
5:2 fasting diet
Eat-stop-eat fasting diet

Now that you know a little background information, we can get into how to start intermittent fasting and the different types of fasting patterns. There are several possibly effective approaches to intermittent fasting, but it all comes down to personal preference and your body’s needs. Some people may find it easy to fast and confine meals times. But others may have a more difficult time and may need to shorten that fasting window. Here are some common types of intermittent fasting schedules:

  • The 16/8 Method: Fasting for 16 hours per day.
  • Eat-Stop-Eat: Engaging in a 24-hour fast once or twice a week.
  • The 5:2 Diet: Fasting for two days per week.
  • Alternate-Day Fasting: Fasting every other day.
  • The Warrior Diet: Fasting during the day and eating large meals at night.
  • Spontaneous Meal-Skipping: Skipping meals spontaneously when it is convenient.
Alternate-day fasting diet
The warrior diet
Spontaneous meal skipping diet

How Does Intermittent Fasting for Beginners Work? 

Insulin Sensitivity

Intermittent fasting works by helping to improve your sensitivity to insulin, the hormone responsible for regulating blood sugar levels. When you fast, your body starts to use up glucose stored in the liver and muscles. Over time, this process helps the body to become more efficient at using insulin, which can help with weight loss. Essentially, the less insulin your body needs to produce, the less fat will be storing in your body. Intermittent fasting can help to improve insulin sensitivity because it keeps blood sugar levels stable, which helps to prevent metabolic disorders such as diabetes.


Intermittent fasting can also help to improve your metabolism. By restricting the hours during which you eat, your body is forced to use up storable energy, which can help to kickstart your metabolism. When you fast, your body enters a state of ketosis, which is a metabolic state where your body starts to burn fat for fuel instead of glucose. This process can help to boost your metabolism, which can help with weight loss in the long run.

Human Growth Hormone (HGH)

Intermittent fasting has also been to increase levels of human growth hormone (HGH) in the body. HGH is essential for muscle growth and repair, fat loss, and overall vitality. By increasing HGH levels in the body, intermittent fasting can help to promote lean muscle growth and aid in weight loss. Additionally, when you fast, your body is forcing to use storable energy, which can help to promote muscle growth.

Better Mood and Concentration

Intermittent fasting is not just about weight loss; it can also have mental health benefits as well. When you fast, your body produces more ketones, which can help to improve brain function, focus, and energy levels. Additionally, people who practice intermittent fasting reporting feeling more clear-headed and better able to concentrate throughout the day.

Is Intermittent Fasting for Beginners Healthy? 

Intermittent fasting can be a challenging but beneficial practice for beginners. It’s essential to understand the different methods and benefits before embarking on the journey. If you have any medical conditions or are on medication, it’s best to consult your doctor before trying intermittent fasting. Be sure to listen to your body’s signals and take things slow in the beginning. With patience and consistency, intermittent fasting can be a fantastic tool for weight loss, improved health, and longevity.

Intermittent fasting shows to have numerous health benefits, both physical and mental. Some of the most notable benefits include weight loss, improved heart health, reduced inflammation, better brain function and focus, and increased lifespan. It can also lead to insulin sensitivity, reduced blood sugar levels and regulate the hormones responsible for appetite and metabolism.

How to Take Supplements for Intermittent Fasting

Now we’ll get into a subject that Bulk Supplements knows a thing or two about—supplements, specifically supplements for intermittent fasting. Although these may be safe for a fasting diet, it’s important to be aware of what supplements you’re taking during a fast especially in regards to intermittent fasting for beginners. Some of them may lower blood sugar, increase insulin or cause nausea. Others may require food in order to absorb properly into the body.

Vitamins to Take on an Empty Stomach

The body can absorb water-soluble vitamins without food, but excretes them during the day if you drink liquid. You do not need to take them on a full stomach, but they may cause nausea so make sure to drink plenty of fluids. Water-soluble vitamins include:

Vitamins to Take with Food

In contrast, the body absorbs fat-soluble vitamins and stores them in the liver and in the body fat. They do not dissolve in water. So you’ll need to be consuming fat from food in order for them to absorb properly. Fat-soluble vitamins include:

Vitamin A

Known as the vision vitamin, vitamin A plays a key role in maintaining healthy vision, skin, and mucous membranes. It’s also in the production and differentiation of immune cells. This fat-soluble vitamin is in animal products like liver, cod liver oil, and dairy products. Plant sources include beta-carotene, predominantly found in orange and yellow vegetables, such as carrots, sweet potatoes, and butternut squash. Do you know how much you need daily? The recommended daily allowance is 700-900 mcg depending on your gender and age. Please note: excessive doses of vitamin A can be toxic.

Vitamin D

This sunshine vitamin is important for the absorption of calcium and phosphorus, making it essential for strong bones and teeth. It’s also in immune system regulation and may help reduce the risk of certain chronic diseases. So how do you get your daily dose of vitamin D? Limited food sources include fatty fish, egg yolks, and mushroom. The majority of people depend mainly on sunlight exposure to get their vitamin D, but supplements may also be necessary. The recommended daily allowance is 600-800IU depending on your age and gender.

Vitamin E

Vitamin E is a potent antioxidant, helping to protect the body from free radicals that can damage cells. It’s also important for immune function, and nerve and muscle health. Vitamin E can be  in nuts and seeds, such as almonds, sunflower seeds, and hazelnuts, as well as vegetable oils like sunflower, safflower, and wheat germ oil. You only need 15 mg a day for most adults, and like vitamin A, excessive doses can harm you, so be careful!

Vitamin K

Finally, vitamin K goes beyond clotting and plays an important role in bone health. It can be in leafy green vegetables like spinach, kale, and collard greens, as well as some vegetable oils like soybean and canola oil. Our optimal daily intake of vitamin K varies: infants need only 2mcg, while adults need between 90 and 120mcg. However, if you are on blood thinners, it’s essential to speak with your healthcare provider before supplementing with vitamin K.

Where to Buy Supplements for Intermittent Fasting

Do you have an interest in trying any of these supplements for intermittent fasting? They are available for purchase at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements that also supplies pure ingredients to other brands. All products at Bulk Supplements are manufactured and tested according to current and proper manufacturing practices. Contact BulkSupplements.com to place an order today.

Bottom Line

Intermittent fasting is a dietary pattern that cycles between eating and voluntary fasting. Research associates fasting with dieting and weight loss because it may have positive effects on insulin sensitivity, metabolism and human growth hormone (HGH) production to increase fat burning and reduce lean muscle loss.

Intermittent fasting for beginners is safe, but it’s important to practice it safely. Fasting may not be safe for everyone, such as children and teenagers, those who have difficulty gaining weight or those who are pregnant or breastfeeding. However, research also boasts the potential benefits of intermittent fasting for health. Always consult a doctor or nutritionist before you start intermittently fasting or any other dietary regimen.

In conclusion, fasting is not just about religious discipline anymore; people fast today for their health and well-being. It helps in losing weight, improving heart health, boosting metabolism, and promoting mental clarity and mood. There are several ways to fast, and it is essential to choose a method that suits your lifestyle and health goals. It is also important to consult a medical professional before starting a fasting regimen. Fasting may not work for everyone, but for those who have found success in it, it has been life-changing.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Author: BulkSupplements Staff