Free Intermittent Fasting Plan – Step-by-Step Guide

author avatar Dr. Eric Berg 06/01/2024

Intermittent fasting has become a popular strategy to improve health, promote weight loss, and support brain function. 

However, navigating the wealth of information available can be daunting when starting a fasting routine. This free intermittent fasting plan is here to cut through the complexity and provide a straightforward path to long-term success. 

This intermittent fasting guide ensures that you understand both the how and why behind each step, empowering your fasting journey with knowledge and confidence.

Intermittent fasting concept healthy food

What is intermittent fasting?

Intermittent fasting is a strategic method of eating and fasting throughout the day.

During fasting periods, the body benefits from an extended break from digestion, which can’t be achieved with conventional eating patterns comprising several meals a day and snacks.  

There are many intermittent fasting techniques, such as one meal a day (OMAD), alternate-day fasting, the 5:2 diet, and time-restricted eating, which is the most popular. 

The most common intermittent fasting eating pattern is the 16:8 time-restricted eating interval. This type of fast involves consuming all your meals within an eight-hour eating window and fasting for the remaining 16 hours.

Watch this video to learn more about how to do intermittent fasting.

How To Do Intermittent Fasting?

Why do intermittent fasting?

Fasting can trigger various beneficial metabolic processes, including fat burning, cell renewal, and improved insulin sensitivity.

"One of the best things you can do for your health is intermittent fasting. It can help manage and prevent so many health problems by addressing the deeper root causes, such as insulin resistance and mitochondrial damage," says Dr. Berg.

Here are three health benefits of intermittent fasting.

1. Improves metabolic health

Intermittent fasting involves eating during a time-restricted window and fasting for the remainder of the day. During periods of fasting, blood sugar levels remain stable. This reduces the body’s need for insulin, which is associated with various metabolic benefits.    

According to research published in the International Journal of Endocrinology, intermittent fasting has been shown to improve blood sugar and cholesterol levels, promote weight loss, and enhance insulin sensitivity in patients with metabolic disorders.

2. Cell renewal and regeneration

Around the 16-hour mark of a fast, the body triggers autophagy, a process that recycles old, damaged cells and helps eliminate pathogens. This can reduce the risk of several diseases, including infections, neurodegenerative disorders, and cancer, while promoting longevity.

A study published in Nutrients summarizes the benefits of intermittent fasting, “Time-restricted feeding (TRF) is a novel form of intermittent fasting that improves cardiometabolic health, slows tumor progression, delays aging, and increases lifespan.

3. Weight loss

Intermittent fasting helps facilitate several metabolic processes that contribute to successful weight management, including enhancing mitochondrial function, hormone regulation, and insulin sensitivity. 

Furthermore, by stabilizing insulin levels, intermittent fasting can help relieve post-meal fatigue, leaving you with better focus and more energy throughout the day. 

Pregnant women holding belly

Who shouldn’t do intermittent fasting

Although it’s associated with profound health benefits, intermittent fasting may not be the right choice for everyone.

Because pregnant and breastfeeding women have a heightened need for nutrients and calorie intake, they should avoid intermittent fasting unless instructed by a medical professional.

Additionally, you should avoid fasting if you are underweight, have a history of disordered eating, or are taking certain medications, such as antidiabetic drugs or insulin. 

Always consult your healthcare provider before starting a new dietary regimen, especially if you have an underlying medical condition or are taking prescription medication.

young dizzy women

Potential risks of intermittent fasting

While intermittent fasting can trigger several healing mechanisms throughout the body, it's essential to understand the potential dark side of fasting.

A common mistake many people make while practicing fasting is failing to consume enough nutrient-dense foods during their eating window.

Lack of adequate nutrient intake can lead to deficiencies associated with symptoms such as fatigue, dizziness, nausea, and mood swings

This underscores the importance of combining intermittent fasting with a nutrient-dense diet such as Healthy Keto® that focuses on organic produce, high-quality protein, and healthy fats to maximize the benefits of fasting and maintain optimal nutrient levels. 

women with successful weight loss

Get started with this free intermittent fasting plan

If you're new to fasting,  How does Intermittent Fasting work? is a free downloadable guide that will serve as an invaluable resource that gives you knowledge and confidence.

Delivered straight into your inbox, this simple and comprehensive guide provides a fundamental understanding of the mechanisms behind intermittent fasting and how to ease into the process to achieve long-term success.

This intermittent fasting plan provides detailed insight into each phase of fasting and explains how you can successfully extend your fasting periods to reach your health goals.  

Understanding the science behind fasting helps you to make informed choices and empowers you to stay motivated and on track with your fasting routine. 


Healthy food fasting clock

Key takeaways

Intermittent fasting is a powerful tool for improving overall health and maintaining a healthy weight.  

While intermittent fasting offers numerous benefits, it's essential to approach it gradually and ensure you consume nutrient-dense, whole foods during your eating windows. 

Use this free intermittent fasting plan to learn how to implement intermittent fasting into your lifestyle and benefit from its many health advantages. 


1. Is there a free intermittent fasting plan?

Yes, How does Intermittent Fasting work? is a free intermittent fasting plan. This downloadable guide is delivered straight into your inbox and explains in detail the science behind intermittent fasting and how to get started. 

2. How do you start intermittent fasting as a beginner?

Gradually extending your fasting period can help your body transition into prolonged periods of caloric restriction.  

It’s also crucial to focus on eating nutrient-dense, whole foods during your eating window. This supports overall health, prevents nutrient deficiencies, and helps you lose weight.

3. Is there a free day in intermittent fasting?

A time-restricted fast involves fasting daily for a set number of hours, typically 16 to 23 hours. However, other types of fasts, such as alternate-day fasting, provide complete fasting breaks on certain days. 

4. Is it better to fast for 12 or 16 hours?

A 16-hour fast generally offers more significant metabolic benefits compared to a 12-hour fast. 

However, for those new to intermittent fasting, starting with a shorter intermittent fasting schedule, such as a 12-hour fast, can help the body adapt to prolonged periods of caloric restrictions. 

5. What are the best hours for intermittent fasting?

Many people find skipping breakfast and breaking their fast later in the day an effective approach, as it allows the bulk of the fast to occur during sleep. 

However, the most suitable time-restricted feeding schedule for you depends on your lifestyle and personal preferences. 

6. Can you do the keto diet while practicing intermittent fasting?

Yes, a nutrient-dense low-carb diet such as Healthy Keto® works synergistically with intermittent fasting as it keeps the body in fat-burning mode even during the eating window. 




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