Intermittent Fasting 101: A Simple, Evidence-Informed Guide to Get Started (and Actually Feel Good)
- Travis Montique
- Oct 24
- 3 min read
At Ocean Ki Wellness, we see intermittent fasting (IF) help many patients regain energy, curb cravings, and simplify nutrition. The big idea: give your body regular breaks from constant eating so it can rely more on fat-burning instead of sugar-burning—and do it in a way that’s safe, comfortable, and sustainable.
Important: IF isn’t for everyone (e.g., pregnancy, eating disorders, certain medical conditions, some medications). Always check with your clinician before you begin.
Why consider intermittent fasting?
Weight & metabolic health: Multiple trials suggest time-restricted eating (TRE)—e.g., an 8-hour eating window—can support modest weight loss and glycemic improvements in some adults, including those with type 2 diabetes. Results vary by individual and protocol. JAMA Network+2PubMed+2
Appetite & adherence: Evidence is mixed. Some participants find fasting simplifies choices; others don’t experience reduced drive to eat versus standard calorie restriction. Plan for a short adjustment period. PMC
The core goal (and the #1 success indicator)
We want to shift from constant sugar-burning to fat-burning between meals. The best real-world sign you’re adapting? Your appetite eases and fasting windows feel comfortable (not a battle). That adaptation typically improves over the first 1–3 weeks for many people. (If hunger feels intense, dizzy, or weak—eat and reassess with your clinician.)
How to start (the simple 18:6 plan)
Delay or skip breakfast. Nudge your first meal closer to noon, then have dinner around 6 pm—an eating window of ~6 hours and a fasting window of 18 hours. PMC
Keep carbs modest at lunch and dinner (whole-food carbs, fewer refined starches/sugars). Many find 20–40 g net carbs per meal helps morning hunger fade within days.
Front-load fiber & micronutrients. Start meals with a big salad or cooked veggies to deliver potassium, magnesium, and fiber that support satiety and blood sugar steadiness.
Add satisfying fats. Olive oil, avocado, nuts, seeds, fatty fish, or a portion of higher-fat protein at the end of the meal can help you feel full without snacking.
Don’t graze between meals. Each snack spikes insulin, which works against fat-burning. Water, unsweetened tea, or black coffee are okay unless otherwise advised.
Tip: Early-day hormones (like cortisol) can briefly make you feel hungry around 7–9 am even if you’re adequately fueled. The sensation often passes in ~15–30 minutes. If you feel shaky or unwell, eat.
Troubleshooting common sticking points
“I’m hungry in the morning.”
Review last night’s dinner: was it refined-carb heavy? Swap in veggies + protein + healthy fats.
Green tea during the fast may modestly support glucose control for some people. (Results vary; think “small assist,” not magic.) PMC+1
“Nighttime snacking is my downfall.”
Eat a larger, balanced dinner (protein + fibrous veg + healthy fat).
Clear the pantry of trigger snacks; plan an evening routine (walk, stretch, shower, read).
Try sparkling water, herbal/green tea, or diluted ACV + lemon water with dinner if you like the taste; vinegar has small, mixed evidence for glycemic effects. Frontiers+1
“Will fasting + low-carb wreck my cholesterol?”
On carb-restricted diets, some people see LDL changes; particle profiles often shift toward larger, less-dense LDLand fewer small particles, but responses differ. Discuss advanced lipids with your clinician if this concerns you. PubMed+1
What about exercise, coffee, and supplements?
Exercise: You can train in a fasted state if you feel good. Many skip pre-/post-workout calories to preserve the fasting window (water/electrolytes are fine).
Coffee/tea: Black coffee or unsweetened tea is generally compatible with fasting. If you add calories (cream, MCT, etc.), you’re technically “breaking” the fast—some still find a small amount workable; others prefer strict zero-calorie.
Electrolytes: If you feel “keto flu” (fatigue, cramps, lightheadedness), ensure adequate electrolytes (sodium, potassium, magnesium) and hydration—especially early on.
A note on liver health (why less snacking helps)
Reducing refined carbs and extending time between meals can help the liver offload stored fuel. Ketogenic and fasting-style interventions have shown reductions in liver fat (now termed MASLD/NAFLD) in some studies; work with your clinician, especially if you have diagnosed liver disease. PNAS+2PMC+2
A realistic mindset (what success looks like)
Expect gradual, sustainable changes—better energy, focus, and craving control often arrive before large weight shifts.
Give it weeks, not days. Health changes outlast quick fixes.
Putting it all together: a one-week gentle ramp
Days 1–2: Eat your usual foods, but no snacks; finish dinner 3 hours before bed.
Days 3–4: Move first meal to 10–11 am; keep dinners balanced; avoid refined carbs.
Days 5–7: Settle into 12 pm–6 pm eating window (18:6). Adjust portions to feel satisfied.
If you feel unwell at any point, pause and check in with your healthcare provider.
Ocean Ki Wellness can help
Our team in Middletown and Warwick, RI blends acupuncture, nutrition coaching, and lifestyle planning to personalize fasting windows, meal composition, and recovery so you feel good—not deprived.
📞 401-862-4894
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