Intermittent fasting for beginners: How it works and the benefits you can expect
Explore fasting schedules and benefits, and discover supplements to keep you energised throughout.
Go Back
Read time:
Posted: 16/10/25
Intermittent fasting has taken off in the health world, and it’s not hard to see why. From boosting energy to supporting healthy weight loss, it’s a simple change that can have real, noticeable benefits.
If you’re wondering where to start, this guide breaks down the basics: how intermittent fasting works, how to plan your fasting schedule, what kind of results you might expect, and how you can stay hydrated and energised along the way.
What is intermittent fasting?
Intermittent fasting isn’t about cutting calories or following a strict diet. It’s about focusing on when you eat rather than what you eat. You’re giving your body a break between meals so it can reset, repair, and use up some of its stored energy.
When you fast, insulin levels drop, encouraging your body to burn fat for fuel, which is known as “metabolic switching.”1 Your digestive system also gets a breather, which may help improve things like blood sugar control and metabolism2.
How to start an intermittent fasting plan
If you’re an intermittent fasting beginner, start small. A 12-hour fasting schedule3 is a great starting point. For example, finishing dinner at 7pm and having breakfast at 7am. It’s the easiest and most natural way to get started, and you’re already fasting overnight without realising it.
Once you’re used to that, you can gradually extend your fasting window:
14:10 – 14 hours of fasting and a 10-hour eating window.
16:8 – A popular intermittent fasting plan that balances results and sustainability.
18:6 – A longer fast that some experienced fasters prefer, though it’s not right for everyone.
It’s worth remembering that fasting for longer doesn’t always mean better results. If you push too hard, you might end up tired, dizzy, or lacking focus. Your body needs fuel. Food is energy, and you shouldn’t deprive yourself of that.
Medical disclaimer: Always check with your GP before starting an intermittent fasting plan, especially if you take medication, have a health condition, or have ever experienced disordered eating.
What are the benefits of intermittent fasting?
Many people start fasting for weight loss, but intermittent fasting benefits4 go well beyond that.
Supports metabolism: Giving your body longer breaks between meals can improve insulin sensitivity 5and help regulate blood sugar levels6.
Encourages fat burning: After around 12 hours, your body starts using stored fat for energy.
Sharpens focus and energy: Once your body adjusts, many feel more alert and energised7.
Supports cellular repair: Fasting triggers a process called autophagy8, where your body clears out old or damaged cells.
May promote longevity: Early research suggests fasting may reduce inflammation9 and oxidative stress, both linked to ageing.
Of course, everyone’s experience and intermittent fasting results are different. The key is to be consistent, stay hydrated, and eat nourishing meals during your eating window.
Fasting rules: What you can (and can’t) have
Rules for an intermittent fasting plan are simple: during your fasting window, steer clear of anything with calories. You can (and should) drink water, black coffee, or herbal tea. Staying hydrated during your fast is essential and will help you avoid dips in energy.
When it’s time to eat, focus on real, satisfying food. Think protein, fibre, and healthy fats to help keep you full and energised.
These products can help you feel your best while following your intermittent fasting schedule.But remember, they’re designed to support your health goals, not replace balanced nutrition.
Stay hydrated, energised, and supported while you fast.
Explore the full range of vitamins and supplements
Intermittent fasting for beginners: How it works and the benefits you can expect
Intermittent fasting has taken off in the health world, and it’s not hard to see why. From boosting energy to supporting healthy weight loss, it’s a simple change that can have real, noticeable benefits.
If you’re wondering where to start, this guide breaks down the basics: how intermittent fasting works, how to plan your fasting schedule, what kind of results you might expect, and how you can stay hydrated and energised along the way.
What is intermittent fasting?
Intermittent fasting isn’t about cutting calories or following a strict diet. It’s about focusing on when you eat rather than what you eat. You’re giving your body a break between meals so it can reset, repair, and use up some of its stored energy.
When you fast, insulin levels drop, encouraging your body to burn fat for fuel, which is known as “metabolic switching.”1 Your digestive system also gets a breather, which may help improve things like blood sugar control and metabolism2.
How to start an intermittent fasting plan
If you’re an intermittent fasting beginner, start small. A 12-hour fasting schedule3 is a great starting point. For example, finishing dinner at 7pm and having breakfast at 7am. It’s the easiest and most natural way to get started, and you’re already fasting overnight without realising it.
Once you’re used to that, you can gradually extend your fasting window:
It’s worth remembering that fasting for longer doesn’t always mean better results. If you push too hard, you might end up tired, dizzy, or lacking focus. Your body needs fuel. Food is energy, and you shouldn’t deprive yourself of that.
Medical disclaimer: Always check with your GP before starting an intermittent fasting plan, especially if you take medication, have a health condition, or have ever experienced disordered eating.
What are the benefits of intermittent fasting?
Many people start fasting for weight loss, but intermittent fasting benefits4 go well beyond that.
Of course, everyone’s experience and intermittent fasting results are different. The key is to be consistent, stay hydrated, and eat nourishing meals during your eating window.
Fasting rules: What you can (and can’t) have
Rules for an intermittent fasting plan are simple: during your fasting window, steer clear of anything with calories. You can (and should) drink water, black coffee, or herbal tea. Staying hydrated during your fast is essential and will help you avoid dips in energy.
When it’s time to eat, focus on real, satisfying food. Think protein, fibre, and healthy fats to help keep you full and energised.
Staying hydrated and energised while fasting
To make it easier to stay hydrated and energised while fasting, energy-boosting vitamins and supplements can help. Below are some you might consider:
These products can help you feel your best while following your intermittent fasting schedule.But remember, they’re designed to support your health goals, not replace balanced nutrition.
Stay hydrated, energised, and supported while you fast.
Explore the full range of vitamins and supplements
How to get glass hair in 5 steps!
Read Now4 Need-to-know tips for your fitness journey
Read NowCommon vitamin deficiencies for men
Read NowAll you need to know about IBS
Read Now2. Effects of different types of intermittent fasting on metabolic outcomes: an umbrella review and network meta-analysis | BMC Medicine | Full Text
3. Could leaving 12 hours between dinner and breakfast benefit health? – BBC Food
4.Effects of Intermittent Fasting on Health, Aging, and Disease | New England Journal of Medicine
5.Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes – PMC
6.Diabetes and Fasting – Guidelines, Risks & Tips
7.The effects of diurnal intermittent fasting on the wake-promoting neurotransmitter orexin-A – PMC
8.Autophagy: Definition, Diet, Fasting, Cancer, Benefits, and More
9.Scientists identify how fasting may protect against inflammation | University of Cambridge
Share with your friends!
Previous Article
Next Article
The maximum allowed quantity has been exceeded. The maximum quantity that can be ordered for this product is 2.
Sorry, there is insufficient stock to add this item to your basket.