Close
 Loading... Please wait...
SAVE 10% ON YOUR FIRST ORDER WITH CODE 'FUEL33' – SHOP NOW >>

Intermittent fasting for beginners - 3 easy methods

Posted by James Eacott on

You now know the benefits of intermittent fasting. These three easy methods make intermittent fasting for beginners simple to try.

intermittent fasting for beginners - cycling

Everyone from elite athletes to amateurs can benefit from intermittent fasting

Intermittent fasting for beginners #1: 16/8 method

This is the gentlest introduction to intermittent fasting.

All you do is omit one meal: finish dinner at 8pm, skip breakfast and cruise through to a 12pm lunch. You’ll have fasted for 16 hours. Simple!

You then have 8-hours in which to eat two or even three meals before repeating the process (if you wish). You can progress the 16/8 method a few ways:

  1. Fast during the day rather than overnight: have a 5am breakfast and fast until 9pm
  2. Complete multiple days per week on the 16/8 method
  3. Complete consecutive days of 16/8 fasting

Intermittent fasting for beginners #2: 5:2 diet

The 5:2 diet involves eating normally for five days and restricting calorie intake to 500 per day the other two days per week.

This is a common diet and another great one to start with. Once you’ve ridden the initial hunger pangs, you’ll enjoy stable energy levels which come from tapping into your fat stores.

Boost your fasting: Complete your two 500-calorie days back-to-back.

33fuel intermittent fasting for beginers - ultimate daily greens

If you're going to try fasting, make sure you're getting high quality nutrients during your feed period.

Intermittent fasting for beginners #3: The Warrior Protocol

Popular among the paleo diet community, the Warrior Protocol has you eating like our ancestor cavemen. Eat little during the day - such as a handful of nuts and some fruit - before tucking into a large evening meal.

24 hours of intermittent fasting

In our article listing the benefits of intermittent fasting, we explain how to fast for 24-hours. Simply finish one meal and don’t eat again until the next day’s meal.

Play around with which works best for you: breakfast to breakfast, lunch to lunch or dinner to dinner.

Intermittent fasting for beginners – conclusion

Intermittent fasting is a great way to boost fat loss, improve concentration, stabilise energy levels and improve key health markers.

The key to making it work comes from starting slow and enjoying the process. Beginners often find it easier to have structure to their fasts so, whichever method you adopt, the accountability of a defined start and finish is helpful.

After a period of fasting, get the nutrients in. Our Elite Pre and Post Workout Shakes are the perfect post-fast feed: high in protein, healthy carbs and fats and crammed with nutrients. 

beginner's guide to intermittent fasting - shakes

33 Elite Pre and Post Workouts Shake: the perfect post-fast feed

More performance boosting content

From YouTube – Weight loss for athletes

From the Podcast – performance nutrition with Matt Gardner

From the Blog

Intermittent fasting – improve performance by doing nothing

How to become fat adapted

Weight loss for athletes

Coffee and athletic performance

How to increase testosterone naturally


33Fuel, the new home of 33Shake, Learn More >