Intermittent Fasting for Beginners

Intermittent fasting is not a diet, but an eating pattern. You cycle between eating and fasting periods.

Popular Methods

• 16:8 (fast 16 hours)
• 5:2 (eat low calories 2 days)
• 24-hour fast once a week

How To Start

Begin with 12 hours fasting. Increase slowly to 16 hours. Drink water, black coffee, tea (no sugar).

What to Eat During Eating Window

• Protein
• Vegetables
• Healthy fats

Example Day

12pm: Chicken + rice
4pm: Yogurt + nuts
8pm: Fish + salad

Benefits

• Fat loss
• Improved insulin
• Better digestion
• Cell repair

Who Should Avoid?

• Pregnant women
• Diabetics (without doctor)
• People with eating disorders

Common Mistakes

• Eating junk food
• Not drinking water
• Overeating after fast

FAQ

Q: Can I drink coffee?
A: Yes, black coffee only.

Q: How long until results?
A: 2 weeks.

Disclaimer: Educational purposes only.