Intermittent Fasting For Beginners & How To Start Now!

Are you motivated to lose body fat and get that mighty fine beach body in prestige shape?

Have you tried to stay disciplined and ultimately fail when trying a detox or fad diet?

Dieting itself is the problem, not you.

It’s time to become a lifestyle eater, instead of a struggling dieter that is unhappy the entire time because you are fighting against your urges to remain disciplined.

Lets get back to how we were always meant to eat…

People all over the world are starting to catch on to the incredible benefits of Intermittent Fasting!

Daily fasting works wonders for fat burn because it has gone hand in hand with the history and story of human evolution and the natural dieting patterns of human beings for the vast majority our existence!

Due to the nature of how people were forced to feed and the scarcity and randomness of food supply up until the last 100 years or so, we have evolved to fast regularly without detrimental health consequences.

Learn more about fat burn 5 Key Components to Becoming a Fat Burning Machine


Important fact to keep in mind

Intermittent Fasting is NOT starvation…

“Intermittent” basically means on and off at irregular intervals.

Below are the basics to preparing and successfully getting through your first few days of practicing Intermittent Fasting and gaining the benefits of burning fat each and every day with minimal effort!

The Fasting and Feeding Windows


The most common structure of the fasting and feeding windows is the 16:8 intervals.

This is where you have an 8 hour window of which you consume all of your food in for the day, typically between the hours of 12pm and 8pm, or whatever period best suits your lifestyle or work day.

To easily make this practice a habit you can keep a simple log for at least two weeks and really focus on being disciplined and you’ll be amazed at how easy it becomes.

Before I started intermittent fasting I never thought I never thought I could ever get through a morning without eating my 7 weetbix for breakfast. I would never even wait more than 30 minutes after I woke up, it was the first thing on my mind.

Cut to today…. And often I actually have to remind myself to eat something to break the fast at noon! This proves to me that the only reason you feel that you’re hungry, is because you think you should be.

Alternate strategy

If the idea of fasting for 4-6 hours each morning seems a little too much for you, then perhaps the 5:2 strategy may better suit you.

The 5:2 strategy consists of eating normally for 5 days of the week, while the remaining 2 days are 24 hour fasting periods.

For example, you would have a dinner at 8pm on a Monday night and then not eat anything until 8pm on Tuesday night.

How To Deal With Hunger In The Morning

This is without doubt the number one concern with anyone considering trying daily fasting.

It was my first concern.

Little did I know, before I just tried it, that hunger is just a wave that your brain sends your way due to habit!

Soon after you try intermittent fasting, the mountain of hunger will be reduced to a molehill.


Here are some tips to deal with the feeling of hunger during the morning fast:

  • Drink coffee (preferably black)
  • Drink water or sparkling water
  • Keep your mind busy and be creative (fasting can greatly increase your creativity when you channel you energy and focus)
  • Don’t workout too hard (just do light activities)

Finally, Time To Break The Fast

At last you can go grab whatever you see and stuff your face!


This is the worst possible thing you can do. Just because you’ve successfully completed your first 16 hour fast, does not mean you can just pig out on whatever you want.

The best possible way to break the fast is to ease into it with fruit such as an apple, banana or pear, for example, to really gain the nutritional benefits of these foods and allow your digestive system to “warm up” for the coming feeding period.


What To Eat To Be Fully Satiated

One of people biggest hurdles to jump when trying to improve upon their diet for fat burn, is the issue of overeating.

We have all been there, myself included, when seemingly nothing can stop the feeling of hunger and the flurry or your hands shovelling mouthfuls of food down your throat.

From my experience, this only tends to happen when my choices of food have been poor beforehand. It appears to me to be a downward spiral of food choice. One chocolate leads to another. All of a sudden you’ve downed a coke and eaten half a tub of ice cream. Then the feeling of “f*!% it” lets keep going.

I get it.

The key to overcoming this is to fuel your body with satiating, nutritious, whole foods!


There is a reason your body keeps telling you that you’re hungry when your consuming empty calorie after empty calorie… it’s not getting what it needs and its screaming at you to fix it!

That is why you have the terrible, sluggish feeling of a “food baby” after you stuff your face. Your body is pushing sh*@ up hill trying to digest the glue of simple carbs and sugar that you just gave it.

Just think, has anyone ever over eaten on steak and avocado?

Who Shouldn’t Fast

  • Underweight people (BMI <18.5)
  • Pregnant or breastfeeding women
  • Children under the age of 18

Don’t forget to like, share and follow me on Instagram @jarrodmcardle to follow my journey and for more content like this!

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