Beginners Guide to Intermittent Fasting

Intermittent Fasting Guide for Beginners

Intermittent fasting is not unique approach to health and weight loss. Fasting has been part of various cultures for centuries. Fasting has been practiced for religious reasons for centuries.

Whether for health or religious reasons, fasting for 16-48 hours has amazing effects on aging and diseases. When you couple intermittent fasting with the Ketogenic Diet, you get results.

What is Intermittent Fasting?

Intermittent fasting is a simple process of choosing to eat for a period of time. Usually people engage in intermittent fast not so much for the weight loss, but for the overall health benefits.

To clarify, intermittent fasting is cycling in and out of period of eating and not eating.

There are a few different intermittent fasting methods:

  • 16/8: This method is a great beginners approach to fasting. Eat two meals a day, usually lunch and dinner, eating no later than 7pm if possible. This method gives your body a 16-17 hour fast before eating again.
  • Alternate Day Fasting: This method is exactly what it implies. One day with food, one day without food. You eat three meals on day one and then fast the next day. Eat three meals the next day, and fast the fourth day. This pattern repeats throughout a week.
  • 24 Hour Fast: Also called eat-stop-eat, you restrict for for one 24 hour period once or twice a week. Nothing fancy here, just select the days that are more convenient for you.
  • 5:2 Fast: This is another awesome way to break into the weekly ritual of fasting for beginners. For five days a week you eat three meals. The following two days you don’t eat.

Keto Coffee Intermittent Fasting is my favorite way to fast. It looks a lot like 16/8 method. The difference is you drink a cup of in the morning. Your coffee takes the place of your breakfast. The fat contained in the coffee curbs your hunger and cravings while you refrain from eating.

Some argue this is not true fasting because it contains far more than 50 calories and it is believed this breaks a fast. In my experience, Keto Coffee does not hinder my state of ketosis. In fact, it puts me deeper in ketosis so I can burn fat before my next meal

Health Benefits of Intermittent Fasting

Intermittent Fasting Guide for Beginners

When you refrain from food for an extended amount in time each day, you help recharge your brain and your body. Historically, humans never had set meals times. It’s only in the last few centuries that three meals a day became a norm.

Three square meals required for healthy nutrition is a man made myth that supports the commercial food industry.

Nowadays we spend way too much time in front of computers, get too little exercise, and eat way too much red meat. We don’t have to hunt for our meals. We are more complacent than we should be.

Intermittent fast helps our bodies reconnect with the way we’re naturally wired. Restricted eating actually is less about deprivation and more about optimization. Your brain and your body will experience boosted performance. Here are ways intermittent fasting is beneficial:

  • Increases weight loss
  • Boosts energy
  • Engages autophogy and cell repair
  • Reduces insulin resistance
  • Enhances longevity
  • Improves memory and brain function
  • Lowers bad cholesterol
  • Improves health at the cellular level

How to Intermittent Fast Successfully

How to Intermittent Fast Successfully

When I first started fasting I was nerve racking. I wondered if I could actually refrain from food for extended periods of time. I came to find out it got easier the more I implemented it.

Don’t be overwhelmed. I’m here to tell you, it’s easy and so rewarding. Your mindset is important. Don’t think of this as deprivation. You’re not denying your body nutrition. You are simply giving the mechanics of digestion a rest.

The easiest way to get started is intermittent fast with the Keto Diet. Practice the 16:8, eating two meals per day. After dinner, you let your body rest until lunchtime the next day.

Yup, you’re going to skip breakfast, well sort of…

You drink a cup of Keto Coffee in place of your toasted bagel or morning oatmeal. The grass-fed butter, MCT oil and caffeine boosts your metabolism. It gives your brain a boost too without engaging your suggestive system.

Keto Coffee is a way of life! Click To Tweet

Your morning Keto Coffee doesn’t have sugar or carbs, just awesome brain fuel to help you you stay focused. The greatest part about this type of fasting is that you won’t be hungry. The healthy fats keep you full while your metabolism kicks in.

Your food intake for the day includes lunch and dinner, eaten within a six-hour time frame. Your meals are balanced and contain enough calories to sustain you throughout your day.

Everyone is different. If you do feel hungry in the morning, try drinking water before lunch. You may want to start with skipping breakfast for two days out of the week and increasing the numbers of times per week over the course of the first month.

Experiment with intermittent fasting. The whole point is to find a method that works for you. As you develop the ritual of a Keto Coffee “breakfast” you may find you’re ready to be brave and extend your fasts. If so, do it! You’ve got nothing to lose and energy to gain!

Here’s and example of a Keto Coffee intermittent fasting schedule:

  • 7:00 pm – dinner is done
  • 6:00 am – Drink Keto Coffee
  • 12:00pm – Lunch: High-fat, moderate protein, low carb meal
  • 5:30 pm – Exercise (Love my walks with weights!!!)
  • 6:00 PM – Dinner: High-fat, moderate protein, low carb meal
  • You’re done eating by 7:00 pm.

You could shift your schedule to eating lunch at 2pm and dinner by 8pm. This is flexible. Figure out what works for you, your schedule, and body rhythms.

Intermittent Fasting: Beginners Guide

Intermittent Fasting Tips for Beginners

  • Don’t snack between meals. Drink tea or water. If you need to, have another Keto Coffee to stave off hunger.
  • If you know one of your meals is going to be higher in carbs, save it for the evening meal.
  • Get some sort of exercise even if it’s a light walk to support your circulatory systems. It will enhance autophogy and healing.
  • Sleep well. Sleep is important to weight loss and health. Get to bed early enough to benefit from 8-9 hours of restful sleep. This is when your body heals and repairs.

Intermittent Fasting Myth Dispelled for Beginners

Many people believe their bodies will go into “starvation mode” and slow their metabolism. This is just not true. According to the interview Dr. Mercola had with Dr. Fung, the intermittent fasting guru it’s just the opposite.

Dr. Fung revealed this:

“What happens during fasting is that after four days of fasting, the basal metabolic rate is actually 10 percent high than when you started.”

Intermittent fasting doesn’t slow your metabolism, it speeds it up. He goes on to say:

“The body has not shut down at all. In fact, what its done is it switched fuel sources. It switched from burning food to burning body fat. Once it’s burning body fat, it’s like, “hey, there’s plenty of this stuff. Let’s burn our 2000 calories…”

This means intermittent fasting is a speed pass to getting into ketosis. If you want to get a jump start on your keto results, start practicing the ritual of fasting regularly.


Intermittent fasting is one of those life hacks that can easily be dismissed because of its simplicity. Take advantage of the power of a restricted eating schedule. Your brain performs better throughout the day. Your decision-making will be sharper, your energy higher and sustained, inflammation decreases, and improve your over all health.

Learn more about how to get started on Keto by visiting our Beginners Guide to Keto. What do you do to help you maintain intermittent fasting in your weekly or monthly routines? We’d love to hear about your successes.



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