Intermittent fasting isn’t a diet—it’s a pattern of eating and not eating. When you eat, you trigger insulin. The less you eat, the less insulin you’ll trigger, and the more benefits you’re going to have. To make the transition into intermittent fasting easier, try doing it in stages. Gradually move to the next stage of intermittent fasting only when you feel your body has fully adjusted to the stage you’re in.Here’s how to start intermittent fasting. Stage one: Consume three meals a day without snacks. Stage two: Skip breakfast. Try to have your first meal at 12 pm and your last meal at 6 pm. Ideally, you wouldn’t have any snacks. But, if you had to, you would want to snack during your eating window (12 pm to 6 pm). Stage three: Start having your two meals closer together, so you have a four-hour eating window instead of a six-hour eating window. Have your first meal at 2 pm and your last meal at 6 pm. Stage four: Start having one large nutrient-dense meal a day, and try to have it by 3 pm. This will give you 23 hours of fasting. Stage five: Start adding periodic prolonged fasting. Once a week or once every two weeks, try a 48 to 72-hour fast. You could even try a 120-hour fast, which can produce incredible health and weight loss benefits.
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