How to Safely Use Intermittent Fasting for Weight Loss

Fast your way to the figure of your dreams!

If it feels like you’ve been dieting your entire life, it’s probably time to try something new. While fasting has been around for thousands of years, many people have only recently begun experimenting with it for weight loss. The major question that keeps popping up is, “Is intermittent fasting safe?” The answer is yes…if you do it the right way.

Are you interested in trying intermittent fasting for weight loss? The following steps will show you how to do it safely. But first, let’s talk about what it is and how you can make it work for your schedule.

What is Intermittent Fasting?

Intermittent fasting means consciously skipping meals on purpose.

Intermittent fasting is a form of dieting that requires you to make a conscious decision to skip certain meals. Most people choose to skip breakfast, but you have the option to skip dinner instead. During the rest of the day, you will consume your calories during a specific, pre-selected period of time. The most common method of intermittent fasting is the 16/8 method, which means your fasting window is 16 hours long and your eating window is 8 hours long.

Related: 5 Ways to Lose Weight Using Intermittent Fasting

For example, let’s say your eating window begins at 11 a.m. and ends at 7 p.m.. Most people eat two large meals during that eating window, but you can do whatever works best for you. Keep in mind that the whole purpose of intermittent fasting is to decrease your daily calorie intake by skipping an entire meal each day. If you’re consuming the same number of calories in your eating window as you were on your other diets, it’s not going to work. The whole point is to be in a caloric deficit at the end of each day.

Won’t it cause my metabolism to crash?

Before we go on, we must address this other pressing question. Let’s skip to the answer: No. Contrary to popular belief, fasting for 16 hours a day will not damage your metabolism. It would take several days for your body to go into starvation mode.

In one study, researchers compared calorie-restrictive dieters that ate several small meals throughout the day with intermittent dieters. They found no significant difference in weight loss. Whether you choose to eat six small meals or two larger meals per day, your body will burn the same number of calories. It doesn’t mean that one diet is better than the other; it just depends on the person.

Benefits of Intermittent Fasting

Intermittent Fasting will cause weight loss, help with diabetes and reduce stress, cholesterol, and inflammation

The benefits of intermittent fasting are actually quite plentiful. These benefits include, but are not limited to:

  • Weight loss.
  • Decreased risk of type 2 diabetes, heart disease, cancer, and more.
  • Reduction in stress, cholesterol, and inflammation.
  • Improvement in overall health and longevity.

How to Safely Utilize Intermittent Fasting for Weight Loss

As long as you consistently fast for 16 hours straight, you will lose weight!

Pick a Time Frame that Will Work for You

As mentioned earlier, most people choose to skip breakfast and eat their first meal around 11 a.m.. This means that you’d finish eating by 7 p.m.. Obviously, this schedule won’t work for everyone. Let’s say you have to be at work at 5 a.m.. Waiting until 11 a.m. may be too difficult for you, so you could move your window to begin at 8 a.m. and end at 4 p.m.. In other words, it doesn’t matter when your eating window begins, as long as you consistently fast for 16 hours straight.

Keep in mind that, during the 16 hours, no calories can be consumed. That includes beverages (yes, I’m talking about flavored coffee). Adding any kind of creamer or sugar to your coffee would  break your fast. If you need caffeine in the morning, try black coffee or unsweetened, zero-calorie green tea.

Choose Healthy Food

Eat fresh, whole food meals on your intermittent fast, such as this beautiful meal of fresh salmon and asparagus!

The whole goal of intermittent fasting is to consume fewer calories than you’re exerting each day. One of the biggest mistakes that you can make is eating too much processed food. Your meals should be comprised of mostly fish, lean meats, fresh fruits and vegetables, whole grains, and healthy fats. These foods will provide you with the nutrition that your body needs to thrive.

Related: The Whole Foods Shopping List

Processed food not only lacks valuable nutrients, but it’s also generally higher in calories, too. In other words, it’s way easier to overeat unhealthy food. This brings us to the next point…

Track Caloric Intake

One of the first things you should do is find out How Many Calories You Should Be Eating Daily to Lose Weight. You must also make sure that you’re eating the appropriate amounts of each macronutrients (protein, carbs, and fat). If you need help figuring that out, read: How to Calculate Macronutrients for Weight Loss. Once you know, you can plan your meals accordingly.

For example, if you need to eat 1,500 calories a day to lose weight, you’ll want to make sure that your two meals are around 750 calories each. Now, you may feel like you’re overeating, but you’re not. Eating a day’s worth of calories in an 8-hour window is going to make you feel full, but weight loss comes down to calories in, calories out. If you maintain a deficit, you will lose weight.

Prioritize Exercise (Preferably Before Eating)

Workout before your eating window so you can have the most benefits from your intermittent fast.

While it is not absolutely mandatory, we highly recommend working out before eating. This will promote optimal fat burn and help your muscles recover faster. If your eating window begins at 11 a.m., do your best to exercise before then. If your schedule doesn’t permit a workout that early, don’t worry; intermittent fasting will still work for you. Timing doesn’t matter as much as ensuring that you get your workout in at some point, each day.

Do you exercise in the morning? Would you like to start? Try these awesome, early-bird workout routines:

Who Should and Shouldn’t Use Intermittent Fasting?

Intermittent fasting is an effective, safe option for any healthy adult.

In terms of diet, every person has different wants and needs. This is exactly why a diet can work for one person but not the other. If you are a healthy adult, intermittent fasting is a safe, alternative choice for weight loss. Keep in mind that your body will take time to adapt to any diet, especially intermittent fasting. If you’re used to eating every few hours, the first couple of days will be a little rough. However, if you can get through the first week, we think that you’ll be pleasantly surprised with how good you feel!

If you are someone that absolutely must eat every few hours, intermittent fasting will not work for you. Furthermore, children, pregnant women, people with type-1 diabetes, and those who currently (or have in the past) suffered from an eating disorder should not partake in intermittent fasting.

There is no “magic” diet. No matter what diet you choose to participate in, it’s going to require hard work and dedication. Intermittent fasting is an effective, safe option for healthy adults. We recommend trying it for one full month before deciding whether or not it’s right for you.

It’s not necessarily better or worse than other diets; it’s just a matter of whether or not it’s better for YOU.

Are you going to try it out? Have you tried intermittent fasting in the past? Let us know what you think about it in the comment section below!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin


  1. Yes I took a 16 hour intermittent fasting challenge for 19 days. I lost 3 kilos. That was in January 2020. Put back on 1 kilo. But I lost 5 kilos without any reason, without any particular diet in July and August. I didn’t feel bad, in fact, I’m fitter than ever. Did I lose these 5 kilos 7 months later because of the intermittent fasting?

  2. I have been doing intermittent fasting off and on with not eating pass 8pm and starting foods after 1200 noon or sometimes later if I get busy and feel like I have hit a plateau. No gain but no loss

    1. Hi Charlene,

      It’s always a good idea to check with your doctor before you make changes to your diet or exercise routine. But with that said, you may want to consider increasing protein intake to be around 40% of your daily caloric intake. Also, make sure you’re consuming a moderate amount of fat (25-30%) and carbs (30-35%). Low-protein intake is one of the main reasons we stall out on fat loss– most people don’t eat enough of it! Some other things you can do are increase activity or change up your workouts. High-intensity interval training is a great way to get things moving again, and resistance training 2 to 3 times per week (if you’re not already doing that) is a great option too. Lastly, drink plenty of water and make sure you’re getting sufficient rest! Hope that helps! 🙂

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