How to Do Intermittent Fasting for Weight Loss?

Intermittent fasting can help with weight loss by reducing overall calorie intake and promoting fat loss through metabolic adaptations.1

Intermittent fasting is a popular way to lose weight. Here are some ways to do it:

  1. Choose a fasting method: Select a method that works for your lifestyle. Common options include fasting for 16 hours and eating within an 8-hour window or eating normally for five days and restricting calories on two non-consecutive days.
  2. Restrict eating window: During the fasting period, drink water, herbal tea or black coffee to control hunger. Eat balanced meals during the eating window staying within your calorie goals.
  3. Reduce calorie intake: Intermittent fasting naturally leads to a reduction in overall calorie intake which can help with weight loss. Just remember to choose nutrient-dense foods to the nutritional needs of your body.
  4. Promote fat loss: Fasting triggers metabolic adaptations that promote burning fat for energy, which leads to reductions in body fat over time. Additionally intermittent fasting may help preserve lean muscle mass.2
  5. Eat protein: Make sure you include sources of lean protein in your meals. Tofu, tempeh, seitan, beans or lentils are good options. Protein will help you feel full and preserve your muscle mass.
  6. Exercise regularly: Another thing you can do to promote weight loss is to exercise regularly. This can include both cardio and strength training. Exercise can help you lose weight and improve your overall health.3
  7. Prioritise quality sleep: Prioritise getting 7-9 hours of quality sleep each night. Sleep can help regulate hunger hormones and improve your metabolism which can help with weight loss.4
  8. Monitor progress: Keep track of your weight, body measurements and other indicators to assess the effectiveness of your fasting.


  1. Beneficial effects of intermittent fasting: A narrative review—PMC. (n.d.). Retrieved 20 April 2024, from
  2. Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136.
  3. Cox, C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum : A Publication of the American Diabetes Association, 30(3), 157–160.
  4. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance—PMC. (n.d.). Retrieved 20 April 2024, from

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