Intermittent fasting for beginners - how to do it right

Intermittent fasting is usually a big challenge for beginners. In this article, you will learn all about the 16/8 and 5 to 2 methods, as well as practical tips for beginners.

The most important facts at a glance:

In intermittent fasting, you don't eat anything for a certain period of time (at least 12 hours) and eat normally for the rest of the time.
In addition to weight loss, intermittent fasting is said to have many other positive effects (such as a longer life expectancy or more stress resistance).
The most popular variants of intermittent fasting for beginners are the "16/8" and the "5 to 2" method.
However, it is important WHAT you eat. Intermittent fasting cannot replace a balanced diet and a healthy lifestyle.

Intermittent fasting can be an intimidating challenge for beginners. However, this form of nutrition has gained many enthusiastic followers in recent years.

In this comprehensive article, you can find out what is actually true about the positive effects and what is just a myth. We also explain which interval fasting methods are suitable for beginners and give you 10 practical tips at the end of the article to make it easier for you to get started.

This nutrition guide is intended to help clarify the most important terms so that you can get an overview for yourself. Have you ever asked yourself: "What are calories anyway?" "Is fat in food the same as fat in the body?" and "What nutrients do I really need?"

Then read on if you want to learn the basics of healthy eating.

What is interval fasting again?
Intermittent fasting (also known as "intermittent fasting" or just "IF") involves not eating at all for a certain period of time. The duration of these periods can vary, as there are different models of intermittent fasting. With one method, you have to fast by the hour, with the other by the day.
In contrast to "classic" fasting, IF does not simply involve eating less and abstaining from certain foods, but rather not eating at all for certain periods of time. The idea behind intermittent fasting is that the metabolism comes to rest during the fasting phase and the body can cleanse itself to a certain extent.¹ Many studies suggest that this allows the metabolism to work more effectively and ¹
This process of natural cell cleansing is called "autophagy" and is set in motion when the body does not receive any food for a certain period of time (14 to 16 hours).[<[sup>3 Intermittent fasting has even been shown to improve overall health and prevent illness (mostly ⁴

16/8 method for beginners

The 16/8 model is probably the best-known method of intermittent fasting - and also the most suitable for beginners. As the name suggests, this form of fasting involves fasting for 16 hours and eating normally for the other 8 hours.
This variant is so popular and easy to implement because the sleeping time is already counted as part of the 16 hours of fasting. This makes it much easier for beginners to familiarise themselves with this new way of eating.
You can choose when the eight hours of eating time should take place. Some people prefer to skip breakfast, while others skip dinner.
The important thing is that you consume enough calories during the 8 hours when eating is allowed. [<[sup>5 Breakfast is not necessarily the most important meal of the day⁶ That's why it's crucial to slowly approach the ideal rhythm. It doesn't help anyone if you frantically try to fit a certain model.
Attention: In theory, the 16/8 method can be a problem for women. This is because women experience major hormonal fluctuations depending on their cycle. It has therefore been shown that women cope better with a 12/12 regime.
Alternative: Fasting with the 12/12 method
The 12 hour method is basically nothing more than the 16 to 8 method, just in a slightly weaker form. It involves 12 hours of fasting, while the other half of the day can be spent eating and drinking as normal. This method also includes bedtime as part of the fasting period.
For many beginners (including men), the 12/12 model is an excellent way to get started with intermittent fasting.

5 to 2 method

This model is not based on hours per day, but on days per week. This means eating normally on 5 days of the week and fasting on the remaining 2 days.
Many people prefer this method because they "only" have to fast on two days and can eat normally for the rest of the week.
Important: Up to 600 calories are allowed on the two fasting days.
For beginners, the 5 to 2 fast is less suitable because two days without proper food intake is a big hurdle to overcome. Most people therefore start with the easier 16/8 (or 12/12) method and then slowly work their way up to longer fasting phases.
Can you interrupt intermittent fasting at the weekend?
When it comes to intermittent fasting, the question quickly arises as to whether you can interrupt fasting at the weekend.
The short answer: Yes, of course you can break it!
No one is forcing you to fast at intervals. That's why only you can decide for yourself how intensively you want to do it. However, the health benefits - e.g. faster weight loss and more stress resistance - are greater if you also fast at the weekend.
The 5 to 2 model is ideal here because you don't have to interrupt your fast at all. If the two fasting days are scheduled for Wednesday and Thursday, for example, you can eat and drink as normal over the weekend.

Advantages and disadvantages

By far the biggest advantage for many newcomers to intermittent fasting is that bedtime is also counted as fasting time. This eliminates 7 to 8 hours during which no feeling of hunger can spread anyway.
Intermittent fasting can also increase the average life expectancy, as a study with male mice has shown.⁷
In addition, intermittent fasting is often regarded as a "secret weapon" for weight loss. However, this argument should be viewed with healthy scepticism. It is true that intermittent fasting can help beginners lose weight quickly⁸ However, WHAT you eat at mealtimes is still crucial.
One disadvantage is undoubtedly that it is more difficult for athletes to reach their daily metabolic rate. After all, they still have to consume the same number of calories to maintain their weight - they just have significantly less time to do so with intermittent fasting.
In addition, it is often criticised that intermittent fasting stands in the way of muscle building. The human body only has two sources of energy that it can draw on: Muscle and fat. Muscle is a pure luxury for the body, while fat was essential for the survival of our ancestors.
If nothing is eaten for a certain period of time, the body has to use the stored energy. Unfortunately, the muscle reserves are the first port of call if there is no intensive strength training and protein intake. For this reason, it can become a problem if you do no sport at all during a day-long fast.
Alcohol during interval fasting
The extent to which alcohol is permitted during fasting depends heavily on the individual and the preferred method of interval fasting. For athletes, the question usually doesn't even arise. Alcohol is a no-go for them anyway because it hinders fat burning.⁹
It also depends on which model of intermittent fasting you have chosen. If you have chosen the 5 to 2 method, for example, you should logically only consume alcohol on the non-fasting days (and even then only in moderate quantities).
Since you have a maximum of 500 to 600 calories available on the two fasting days, it would not be very intelligent to consume these with alcohol. Alcohol is very high in calories and just one drink can contain over 100 kcal.¹⁰
The 16 to 8 method is a little different again. In theory, you can divide your calorie consumption between the macronutrients in a way that is ideal for you. However, we at Saturo advise against excessive alcohol consumption during intermittent fasting (and also with a normal diet).
Coffee is allowed during intermittent fasting if...
Tea and coffee are only allowed during intermittent fasting if no milk and no sugar are included. Sugar (which is also contained in milk as lactose) causes the pancreas to release insulin.
This should be avoided because one of the main reasons for intermittent fasting is to allow the pancreas to rest. This is because no fat can be burned while insulin is being released.
This is the same reason why snacking in between meals is such a big problem, because the metabolism is constantly active. It turns out that there is nothing to the misconception that snacking helps you lose weight.¹¹
Those who drink their coffee black and without additives can rest assured. A cup of black coffee contains no calories, which is why it does not stimulate digestion on its own.¹²

10 tips for beginners

To make it easier for you as a beginner to get started with interval fasting, we have put together a list of the 10 best tips for newcomers here:
Don't think twice, just do it
You can watch as many articles and videos about IF as you like. Ultimately, however, it's crucial that you just get started. Because without this first step, you'll never find out whether intermittent fasting is right for you or not.
Slow approach
Nobody runs a marathon if they can't even run 5 kilometres in one go. The same applies to starting interval fasting. As a beginner, you should be careful not to overexert yourself. The 5 to 2 method in particular overwhelms many people who don't yet know how to do interval fasting properly.
Choose the method that suits you best
This ties in directly with the previous point. Because not everyone gets on equally well with every model of intermittent fasting. If your breakfast is sacred to you, then you shouldn't have to give it up. Having said that, please note...
The times of intermittent fasting are of secondary importance
It doesn't matter whether you break your fast at 8.00 am or at lunchtime. As long as the periods of not eating are adhered to, you are in the green zone. That's what makes the 16/8 method and the weaker 12/12 method so attractive for beginners, because they can be flexibly adapted to any daily routine.
Eat plenty for enough calories
If you don't eat and drink properly, you can't perform. That's why it's essential that you eat enough food during your meal time. Athletes in particular need to pay attention to their calorie balance to avoid losing too much body weight through IF.
Stick to foods that keep you full for a long time
Long periods of fasting, as with the 5 to 2 method, can be exhausting for the body and can sometimes make the feeling of hunger unbearable. Complex carbohydrates that keep you full for a long time can help here. Potatoes, sweet potatoes or pulses are good fillers.¹³
Hunger and thirst should not be confused
In the morning, thirst is often mistaken for a feeling of hunger. A good tip is to drink a large glass of water immediately after getting up - preferably with lemon and a little salt to make up for the minerals lost during the night. The "false" hunger often disappears again.
A daily plan helps with fasting
Are you finding it difficult to find the right times for you? Then a daily plan for intermittent fasting is a solution for you. Define in advance what time you want to break your fast and when your "curfew" is. Prominent examples, such as Eckart von Hirschhausen, show what an intermittent fasting daily plan can look like.
Find a supportive community
Exchanging ideas with others who are also fasting intermittently can provide motivation, helpful tips and new perspectives. Whether online in forums, social media groups or in a local club - a community can not only help you overcome challenges, but also strengthen your stamina. Sharing experiences about intermittent fasting methods, success stories and delicious recipes for the meal windows can make fasting easier and even fun.
Use drinking meals for flexible nutrient intake
Use the flexibility of drinking meals to ensure your nutrient intake even on intensive fasting days. They are ideal for quickly and easily absorbing high-quality proteins, vitamins and minerals without having to prepare heavy meals. They offer a practical solution, especially on days when you have little time or the meal windows are short.
Try drinking meals
If you follow these 10 tips for beginners, you will undoubtedly have an easier start to the interval diet.

FAQ on intermittent fasting for beginners

In intermittent fasting, you don't eat anything for a certain period of time. The metabolism comes to rest and can begin the self-cleansing processes.

It doesn't really matter at what times you fast. It is much more important that nothing is eaten for at least 12 hours at a time so that the body can start cleansing itself.

Hunger is normal during intermittent fasting, which is why you should only eat something when you really can't stand it any longer. Drinking plenty of fluids also helps, as thirst is often mistaken for hunger.

In principle, anything goes during mealtimes. However, it makes sense to eat a diet that focuses on lots of vegetables and complex carbohydrates so that you feel full for longer.

Yes, alcohol consumption is permitted with intermittent fasting - but alcohol would be counterproductive with the 5 to 2 method. With fasting, as with any other form of nutrition, excessive consumption of alcohol is bad for the body.

If you only eat at certain times, you also need to reach your daily calorie intake. Eating too little leads to body weight loss.

It is possible to break your fast at the weekend. However, the health benefits are significantly greater if you also fast on Saturday and Sunday. With the 5 to 2 method, however, you can eat normally at the weekend if the fasting days are divided up differently.

The 16:8 method, which involves fasting for 16 hours and eating within an 8-hour time frame, is considered the most effective form of interval fasting that is also the most suitable for everyday use. Studies show that this rhythm is particularly effective at boosting fat burning and metabolism while minimising cravings and performance losses. Ultimately, however, the most effective method is the one that you can integrate into your everyday life in the long term and stick to - be it 16:8, 5:2 or dinner cancelling.

After around 12-14 hours without eating, the body switches to a fasting metabolism: The glycogen reserves in the liver and muscles are used up, so that more fat is broken down to produce energy. Insulin levels fall, while the release of glucagon and growth hormone increases, which further boosts fat burning. At the same time, autophagy sets in - a cellular "recycling process" in which damaged cell components and proteins are broken down and utilised, which promotes cell renewal and repair. Studies suggest that regular fasting periods of 16 hours or more have a range of health benefits, from improved sugar metabolism to protection against chronic diseases and potential anti-ageing effects.