Intermittent Fasting for Beginners: A Simple Guide by H.S. Dhillon
Let’s keep it real.
This isn’t another trendy diet article filled with buzzwords and overpromises. I’m not here to sell you a quick fix. I’m just sharing a simple, flexible tool that’s helped me—and might help you too.
Intermittent fasting (IF) isn’t a magic pill. It’s not even a diet, really. It’s just an eating pattern that gives your body structure, space, and a little more balance. If you’ve been curious about it but don’t know where to start, you’re in the right place.
What Is Intermittent Fasting? (It’s Simpler Than You Think)
Intermittent fasting is just a way of organizing your day around eating and not eating. That’s it. You’re not counting calories, cutting food groups, or starving yourself. You’re just creating a window of time for meals—and letting your body take a break from constant digestion.
The most common version is the 16/8 method. In simple words what it means is that you fast for 16 hours and eat during an 8-hour window.
For example:
You eat between 12 PM and 8 PM, and you fast the rest of the time.
Other styles you might hear about:
- 14/10 – Good for beginners. Eat from 10 AM to 8 PM.
- 18/6 or 20/4 – More advanced, tighter eating windows.
- OMAD (One Meal a Day) – Extreme version, not necessary for most.
- 24-hour fasts – Optional once-a-week approach.
Why Try Intermittent Fasting?
Here’s why I gave it a shot—and why I still use it:
- Simplifies your day – No need to plan 5-6 meals. Saves you time and energy that you can use towards other things. I personally use that time towards my workouts which is another important pillar of creating healthy lifestyle. (Try these free 30 simple workouts that can be done at home or gym along with Intermittent fasting to boost your progress)
- Supports fat loss – Fewer meals, fewer calories (without obsessive tracking). Just to be clear Intermittent Fasting does not automatically loses fat. Calorie in vs Calories out is always the most important factor when it comes to fat loss. But i do find that eating only few meals a day helps me eat less calories automatically.
- Mental clarity – You’re more focused without a heavy breakfast fog. This can vary from person to person so give it a try see how you personally feel.
- Better digestion – Your gut gets a rest. Every time you eat your body has to use energy to process that food and digest it. During fasting your digestive system gets a break.
- Potential health perks – Some research suggests that fasting improves insulin sensitivity and cellular repair.
Bottom line? IF helps you feel more in control of your eating without obsessing over it.
How to Start Intermittent Fasting: Step-by-Step
You don’t need to dive straight into 16-hour fasts. Start slow and listen to your body.
1. Pick Your Eating Window
Start with a 14/10 schedule. Example:
- Eat from 10 AM to 8 PM
- Fast from 8 PM to 10 AM
Once you’re comfortable, shift to 16/8 if you want.
2. Stay Hydrated
Water is your best friend. You can also have:
- Black coffee (no sugar or milk)
- Green or herbal tea
- Electrolytes (no calories)
3. Eat Balanced Meals
When your eating window opens, focus on eating real food:
- Lean protein (eggs, chicken, paneer, lentils)
- Veggies
- Healthy fats (nuts, seeds, olive oil)
- Carbs (rice, sweet potatoes, roti—yes, carbs are fine!)
4. Don’t Binge Eat
Fasting isn’t an excuse to eat 3,000 calories in one sitting. Eat until you’re satisfied, not stuffed. Keep your meal size same as you would normally eat.
5. Be Flexible
If your schedule changes or you feel super hungry one morning, adjust. IF isn’t all-or-nothing.
Common Myths About Fasting (Let’s Clear the Air)
❌ “Fasting Burns Muscle”
Not if you’re eating enough protein and staying active. Muscle loss happens when you under-eat for weeks, not because you skipped breakfast.
❌ “Breakfast Is Essential”
Maybe for some, but not everyone. What’s essential is doing what works for your lifestyle.
❌ “Fasting = Starving”
Fasting is intentional. Starving is not. There’s a big difference—and your body knows it.
What Intermittent Fasting Is Not
- It’s not a punishment for overeating.
- It’s not a weight loss shortcut that replaces eating well.
- It’s not for everyone—and that’s okay.
If fasting doesn’t feel right, don’t force it. There are plenty of other paths to better health.
My Personal Take: Why I Keep Fasting Simple
I started intermittent fasting when life felt chaotic. Constant meal prep, calorie tracking, and diet rules burned me out. IF gave me freedom—freedom to stop obsessing over every bite.
I felt clearer. Lighter. More in control. It didn’t solve everything, but it gave me breathing room—and that was enough to keep going.
And if it helps you feel a little more balanced too? Then it’s worth a shot.
Final Thoughts: You’re in the Driver’s Seat
You don’t need to be perfect to make progress.
Fasting isn’t about discipline or willpower—it’s about experimenting. It’s about getting to know your hunger cues. It’s about simplifying, not suffering.
Start slow. Stay curious. Adjust as needed. This is your journey.
And if you ever feel stuck, just remember: the goal isn’t to follow a perfect plan. The goal is to keep showing up—for yourself.
Stay strong,
— H.S. Dhillon
