Intermittent Fasting Do's and Don'ts: Best Practices for Beginners
- Jun 7, 2022
- 10 min read
Intermittent fasting has become one of the most popular approaches to healthy eating—and for good reason. Many people try it to support healthy weight management, maintain healthy blood sugar and cholesterol levels, or simply feel better throughout the day. But here's the challenge: most people don't stick with it long enough to experience the full benefits.
The good news? Intermittent fasting doesn't have to be complicated. You don't need an extreme diet or perfect willpower to succeed. A few simple habits—and the right routine—can make all the difference.
Whether you're just getting started or looking to improve your results, these intermittent fasting do's and don'ts will help you avoid common mistakes, build healthy habits, and find an approach you can actually stick with. And later, we'll share how our Feel Great program can help make intermittent fasting feel even more manageable.
What Is Intermittent Fasting?
Let's start with the basics. Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting. Instead of focusing on what you eat, intermittent fasting focuses on when you eat.
During your fasting window, you avoid foods and calorie-containing beverages, giving your body a break from digestion. During your eating window, you enjoy balanced meals that provide your body with the nutrients it needs.
Most of us already fast every night while we sleep. Intermittent fasting simply extends that natural fasting period by delaying breakfast, eating dinner a little earlier, or a combination of both.
One of the reasons intermittent fasting has become so popular is its flexibility. Whether you're an early riser, work late hours, or have a busy family schedule, there's usually a fasting routine that can fit your lifestyle.
Why People Try Intermittent Fasting
People start intermittent fasting for all kinds of reasons, but most have one thing in common—they're looking for a simple, sustainable way to improve their health.
Some people want to better manage their weight. Others hope to support healthy blood sugar or cholesterol levels. Some simply want to snack less or feel more in control of their eating habits.
Researchers continue to study how intermittent fasting may support these areas when it's paired with nutritious eating, regular physical activity, and other healthy lifestyle habits.
While everyone's experience is different, here are some of the reasons intermittent fasting has become such a popular approach.
It Can Support Healthy Weight Management
One of the biggest reasons people try intermittent fasting is to help manage their weight.
Eating within a shorter window naturally reduces opportunities to snack throughout the day, and many people become more aware of when they're truly hungry versus when they're simply eating out of habit.
Intermittent fasting isn't a magic solution, but combined with balanced nutrition and an active lifestyle, it can become one useful tool for supporting long-term weight management.
It May Help Support Healthy Blood Sugar and Cholesterol
Healthy eating habits don't stop being important just because you're eating during a shorter window.
Research continues to explore how intermittent fasting may help support healthy blood sugar regulation, healthy insulin function, and healthy cholesterol levels already within the normal range. These benefits are most often seen when intermittent fasting is paired with meals that emphasize vegetables, fruits, lean protein, healthy fats, whole grains, and fiber.
It Can Help You Better Understand Your Hunger
One of the most surprising things many people notice after a few weeks of intermittent fasting is that they don't feel hungry as often as they expected.
Part of this is simply learning the difference between true hunger and eating out of habit. Your body's natural hunger and fullness signals also begin to play a bigger role.
Hormones like GLP-1, leptin, ghrelin, insulin, and cortisol all help regulate appetite. Learning how they work can make it easier to understand why you feel hungry at certain times—and why consistent habits matter.
Learn more about the hormones that regulate appetite and how they influence hunger and fullness.
It's Part of a Bigger Picture
Intermittent fasting isn't meant to do all the heavy lifting on its own.
Healthy metabolism depends on many factors, including nutrition, physical activity, sleep, stress management, hydration, and consistency over time. Intermittent fasting can become one helpful piece of that bigger picture, especially when paired with other healthy habits.
Find a Schedule That Fits Your Life
One of the biggest misconceptions about intermittent fasting is that everyone needs to follow the same schedule. They don't.
While the 16:8 intermittent fasting schedule is the most well known, it isn't the only option—and it certainly isn't the only way to be successful.
The best intermittent fasting schedule is the one you can comfortably maintain over the long term.
Start Smaller Than You Think
You wouldn't jump straight from the couch to running a marathon. The same idea applies to intermittent fasting.
If you've never fasted before, start with small, achievable goals. Skip late-night snacks, eat breakfast an hour later than usual, or finish dinner a little earlier each evening.
You may be surprised how quickly those small changes begin to feel normal. Once they do, extending your fasting window becomes much easier.
12:12: A Great Place to Begin
If you're completely new to intermittent fasting, start here. Fast for 12 hours and eat during a 12-hour window. For example:
Finish dinner at 7:00 p.m.
Eat breakfast at 7:00 a.m.
Because much of the fasting period happens while you're asleep, many people find this schedule surprisingly easy to maintain.
14:10: The Next Step
Once 12 hours feels comfortable, try extending your fast to 14 hours. For example:
Finish dinner at 7:00 p.m.
Eat breakfast at 9:00 a.m.
This schedule gives your body a little more time between meals without feeling like a dramatic change.
16:8: The Most Popular Schedule
The 16:8 method is the intermittent fasting schedule most people are familiar with. With this approach, you fast for 16 hours and eat all of your meals during an 8-hour window. For example:
Eat between 12:00 p.m. and 8:00 p.m.
Fast from 8:00 p.m. until noon the following day.
Many people find this schedule fits naturally into work and family life while still allowing enough flexibility to enjoy regular meals.
If 16 hours feels overwhelming at first, don't force it. There's nothing wrong with staying at 12 or 14 hours until your body adjusts. In fact, that's exactly how many successful intermittent fasters get started.
Consistency Beats Perfection
There's no prize for choosing the longest fasting window. Some people feel great following a 16-hour fast. Others find that 12 or 14 hours works better for their lifestyle.
The goal isn't to follow someone else's routine—it's to find one that you can stick with for months, not just a few days.
Because at the end of the day, consistency will always produce better results than perfection.
Intermittent Fasting Do's
Once you've settled on a fasting schedule, the goal is simple: make it something you can maintain.
Intermittent fasting works best when it becomes part of your routine rather than something you have to think about every day. These best practices can help you stay consistent and make your fasting window feel much more manageable.
Stay Hydrated
When you're fasting, your body still needs plenty of water. Staying hydrated supports your body's normal functions and can also help with one of the biggest challenges people face when they're getting started: hunger. Sometimes what feels like hunger is actually mild dehydration.
Water should be your go-to beverage during a fast, but many people also enjoy black coffee, plain tea, herbal tea, or sparkling water.
If you're ever unsure what you can have during your fasting window, we've put together a complete guide on What Can You Drink While Intermittent Fasting.
Focus on Wholesome, Filling Meals
Intermittent fasting isn't about eating less—it's about making the food you do eat count.
When your eating window opens, try to build meals around foods that will keep you satisfied long after you've finished eating. That means plenty of vegetables, fruits, lean protein, healthy fats, whole grains, and fiber-rich foods.
These foods provide lasting energy and help make your next fasting window feel much easier.
Highly processed foods and meals loaded with added sugars can have the opposite effect. They often leave you feeling hungry again sooner than expected and may lead to cravings later in the day.
Whenever possible, choose whole, nutrient-dense foods and limit ultra-processed foods.
Give Your Body Time to Adjust
If intermittent fasting feels challenging at first, that's okay.
Like any new habit, it takes time for your body—and your routine—to adjust. You may feel hungry at your usual meal times for the first week or two simply because your body is used to eating on a different schedule.
Stick with it.
Many people find those early hunger cues become much less noticeable as intermittent fasting becomes part of their daily routine.
Pay Attention to What Works for You
One of the best things about intermittent fasting is that it isn't one-size-fits-all.
As you're getting started, pay attention to how different fasting schedules make you feel. Notice your energy levels, your sleep, your workouts, and whether you're staying satisfied between meals.
Keeping a simple journal—or even a few notes on your phone—can help you spot patterns over time and build a routine that fits your lifestyle.
Remember, the goal isn't to copy someone else's schedule. It's to find the approach that works best for you.
Intermittent Fasting Don'ts
Just as important as knowing what to do is knowing what to avoid. Here are a few of the most common intermittent fasting mistakes—and how to avoid them.
Don't Turn Your Eating Window Into a Cheat Window
After fasting for several hours, it's tempting to eat everything you've been craving.
We've all been there.
But intermittent fasting isn't about making up for lost time. The quality of the food you eat still matters.
Think of your eating window as an opportunity to nourish your body, not reward it for fasting.
Choosing balanced meals will leave you feeling far more satisfied than reaching for foods high in sugar or heavily processed ingredients.
Don't Undereat
On the flip side, intermittent fasting isn't about eating as little as possible.
Your body still needs enough protein, healthy fats, fiber, vitamins, and minerals to support your everyday activities.
Eating balanced, satisfying meals during your eating window gives your body the fuel it needs and often makes your next fast feel much easier.
Don't Give Up After a Few Days
One of the biggest mistakes people make is expecting intermittent fasting to feel effortless right away.
It usually doesn't.
Like any healthy habit, intermittent fasting gets easier with practice. If a 16-hour fast feels overwhelming, shorten your fasting window instead of giving up altogether.
A 12- or 14-hour fast that you can maintain consistently is far more valuable than a 16-hour fast that only lasts a few days.
Remember, you're building a lifestyle—not trying to win a contest.
Don't Chase Perfection
Life happens. There will be vacations, birthday parties, holidays, business lunches, and late dinners with friends. Missing a fasting window once in a while doesn't erase the progress you've already made.
The people who are most successful with intermittent fasting aren't perfect—they're consistent.
If one day doesn't go as planned, simply pick up where you left off the next day.
Healthy habits are built over weeks, months, and years—not in a single meal.
When Willpower Isn't Enough
Let's be honest—knowing what to do and actually doing it are two different things.
Most people don't stop intermittent fasting because they lose motivation. They stop because cravings, hunger, and busy schedules eventually get in the way.
If you've ever made it to mid-morning only to find yourself staring into the pantry, you're not alone.
That's exactly why we created the Feel Great program.
Watch this short video to see how Feel Great combines intermittent fasting with Unimate and Balance to help make healthy habits easier to maintain.
Two of our products—Unimate and Balance—work alongside intermittent fasting to help make longer breaks between meals feel more manageable.
Unimate
Our premium yerba mate drink helps support mood, mental stamina, focus, and motivation while helping you stay on track between meals. Many people also find it helps make their fasting window feel easier by supporting energy and helping curb cravings.
Balance
Our patented pre-meal fiber drink helps support healthy blood sugar and cholesterol levels already within the normal range while promoting greater feelings of fullness after eating.
Together with intermittent fasting, Unimate and Balance make up the Feel Great program—a simple approach that's helped people around the world build healthier habits they can actually stick with.
Learn more about Feel Great or discover how the Feel Great program can help you get the most out of intermittent fasting.
Frequently Asked Questions About Intermittent Fasting
What is the best intermittent fasting schedule for beginners?
If you're new to intermittent fasting, a 12:12 or 14:10 schedule is a great place to start. As your body adjusts, you can gradually work toward the popular 16:8 schedule if it fits your lifestyle.
Remember, the best intermittent fasting schedule isn't the longest one—it's the one you can stick with consistently.
What can you drink while intermittent fasting?
Water is always your best choice during a fast.
Many people also enjoy black coffee, plain tea, herbal tea, or sparkling water because they contain little or no calories. Drinks that contain sugar, cream, milk, juice, or other calorie-containing ingredients should generally be saved for your eating window.
For a complete breakdown, read What Can You Drink While Intermittent Fasting?
What breaks a fast?
In general, foods and beverages that contain calories end your fasting period. That includes meals, snacks, juice, soda, protein shakes, and coffee with cream or sugar.
When in doubt, stick with water, black coffee, or unsweetened tea until it's time to eat.
How long does it take to see results from intermittent fasting?
Everyone's experience is different.
Some people notice changes within the first few weeks, while for others it takes longer to adjust to a new routine. The key is to focus less on quick results and more on building habits you can maintain over time.
Consistency—not perfection—is what makes intermittent fasting successful.
Small Changes Add Up
One of the biggest misconceptions about intermittent fasting is that you have to overhaul your entire lifestyle overnight.
You don't.
In fact, the people who are most successful with intermittent fasting are usually the ones who start small. They find a schedule that fits their life, eat wholesome meals, stay hydrated, and give themselves permission to improve one day at a time.
Some days will be easier than others, and that's okay.
Progress isn't measured by a single meal or a missed fasting window. It's measured by the habits you build over weeks, months, and years.
Whether your goal is supporting healthy weight management, maintaining healthy blood sugar and cholesterol levels, or simply creating healthier habits, intermittent fasting can be a practical, sustainable way to move in the right direction.
And if you'd like a little extra support along the way, Feel Great brings together intermittent fasting with our Unimate and Balance products to help make healthy habits easier to maintain.
Start where you are. Build at your own pace. Stay consistent.
You may be surprised how much those small, everyday choices add up over time.
