If you’ve heard about fasting and want to use it to get leaner, sharper, and more energized—but you’re not sure where to start—this is for you.
In this beginner’s guide to intermittent fasting, I’m going to show you how to get results fast (pun intended). You’ll learn how to structure your fast, what to eat before and after, what to take during your fast to reduce hunger and protect muscle, and how to level up to longer fasts when you're ready.
Let’s break it down step-by-step.
Step 1 – Start with Intermittent Fasting (16:8 Method)
If you’re new to fasting, start light. Intermittent fasting is a great beginner protocol. The easiest version? Stop eating at 8:00 p.m., and don’t eat again until 12:00 p.m. the next day. That gives you a 16-hour fasting window.
This schedule helps you enter a fasted state without changing what you eat—just when you eat.
During the fast, no calories allowed. That means no cream in your coffee, no protein bars, no "just a little bite" of something. But you can have:
- Black coffee
- Green tea
- Sparkling water
- Electrolytes
- Water (lots of it)
These won’t spike your insulin and won’t break your fast.
Step 2 – What to Eat Before a Fast
What you eat before a fast matters. You’re setting the tone for the next 16 to 48 hours.
Here’s what I recommend:
- Start with leafy greens (volume + fiber)
- Add a high-quality protein source (chicken, steak, fish, eggs)
- Finish with slow-digesting carbs (sweet potatoes, rice, oats)
Avoid sugary foods, alcohol, or ultra-processed junk. If you go into a fast with pizza and ice cream in your belly, you’re going to feel like garbage the next day. You’ll spike insulin, crash hard, and fight off cravings the whole time. Not worth it.
Step 3 – What to Take During Your Fast (Supplements That Won’t Break a Fast)
People always ask, “What can I take during a fast?”
You’re looking for things that support hydration, blunt hunger, and protect muscle—without triggering digestion or raising blood sugar. Here’s what actually works:
Electrolytes
When you fast, your insulin levels drop, and your body flushes out sodium. This leads to dehydration, low energy, and brain fog. Use an unsweetened electrolyte blend with sodium, potassium, and magnesium to stay sharp.
FastAid (Fasting-Approved Aminos)
FastAid is my go-to during longer fasts. It’s an amino acid formula designed specifically to mute hunger, preserve muscle, and make fasting easier. I recommend taking it 3–4 times per day whenever cravings hit hard—especially during 24 or 48-hour fasts.
Magnesium
Magnesium glycinate won’t break your fast and can help reduce anxiety, support muscle function, and improve sleep—especially useful during extended fasts.
Vitamin D
Since you’re not eating much (or at all), a supplement like D3 can help maintain hormone health and energy. It doesn’t spike insulin and is safe during a fast.
Deep Mind
This is a fasting-approved nootropic that supports mental clarity during long fasts without breaking your fast. Perfect for productivity without the crash of sugar or caffeine-loaded drinks.
What Not to Take During a Fast
Avoid these if you’re trying to get the full benefit of a fast:
- Protein shakes or bars
- Bone broth
- Typical pre-workouts (most contain sweeteners and calories)
- Bulletproof coffee
Anything that contains calories—yes, even healthy ones—kicks off digestion and ends autophagy. Save these for your eating window.
Step 4 – What to Eat After Your Fast
The first thing you eat after a fast is just as important as what you ate before.
I coach clients to use one of two approaches:
Option 1: Repeat your pre-fast meal
Start with greens, add protein, finish with carbs. This keeps things simple and effective.
Option 2: Break your fast with a light nutrient-dense meal like a shake, then eat a full meal 60–90 minutes later. This is especially helpful after 24+ hour fasts.
One thing you’ll notice: you’re not as hungry as you think. After a prolonged fast, your stomach shrinks a bit. Hunger is largely based on volume, so you might feel full faster. Respect that. Eat slow. Stop when you’re satisfied. Don’t binge—it defeats the entire purpose.
Step 5 – How to Structure Your Fast for Results
Fasting once is good. Fasting consistently is game-changing.
I recommend starting with a 24-hour fast once per week. That might look like:
- Stop eating Tuesday at 6:00 p.m.
- Eat again Wednesday at 6:00 p.m.
That’s it. Simple. No calories for 24 hours.
If you’re ready to take things to the next level, work in a 48-hour fast once per week. Yes, it sounds intense—but with proper hydration, electrolytes, and support from FastAid, it’s very doable.
For example:
- Week 1: 24-hour fast
- Week 2: 48-hour fast
- Week 3: 24-hour fast again
- Week 4: Back to 48
This alternating rhythm gives you powerful fat loss, metabolic flexibility, and serious mental clarity—without crashing your hormones.
Final Thoughts
If you're new to fasting, start with 16:8. Once you’ve built the habit, experiment with 24 and even 48-hour fasts. Use the right supplements to protect muscle and reduce hunger. Plan your fasts. Stick to whole foods. And don’t overthink it.
This is one of the simplest, most powerful tools for fat loss and focus—and when used correctly, it can completely reset your relationship with food and hunger.
Want help nailing your first 48-hour fast?
Download Fit. Fast. 48.—my step-by-step guide to crushing your first extended fast, staying full, protecting muscle, and getting results fast.