How to Do Intermittent Fasting the Right Way
- swasthyabykinjal
- 10 hours ago
- 3 min read
Ever feel tired of counting calories, eating six times a day, or following strict diets that don’t last? That’s where intermittent fasting (IF) comes in a simple, flexible way to eat that works with your body’s natural rhythm.
What Is Intermittent Fasting?
Intermittent fasting is not about what you eat—it’s about when you eat. It means cycling between periods of eating and fasting, giving your body a break to reset, burn stored fat, and improve overall health.
You’re already fasting when you sleep—intermittent fasting just extends that fast a bit longer to help your body tap into fat-burning mode.
How to Do Intermittent Fasting (Step-by-Step)
It’s easier than it sounds. You simply choose a daily schedule that includes a fasting window (no food, only water/herbal teas) and an eating window (where you have your meals). The most popular methods are:
16:8 Method – Fast for 16 hours, eat in an 8-hour window (e.g., 12 PM to 8 PM)
14:10 Method – A beginner-friendly option with a 14-hour fast
12:12 Method – Great for easing into the habit (e.g., 7 AM to 7 PM)
During fasting, stay hydrated with water, black coffee, or herbal teas—no sugar, no milk!
During your eating window, focus on wholesome, nutrient-dense foods (we’ll share ideas later in the blog).
What Happens in Your Body When You Fast?
When you stop eating for a few hours, your body stops using glucose from food for energy and begins to burn stored fat instead. This is called metabolic switching, and it can lead to:
Fat loss without muscle loss
Boosted energy and mental clarity
Reduced inflammation and better blood sugar control
Many people report feeling lighter, more focused, and less bloated—all without feeling deprived.
We’ve created easy-to-follow intermittent fasting plans designed for real life. Whether you’re just getting started or want a full detox reset, we’ve got something for you.
3-Day Intermittent Fasting Diet Plan
Perfect for beginners. Light, energizing meals to reset your body and jumpstart fat burning.
7-Day Intermittent Fasting Diet Plan
A full week of clean eating + fasting combo. Feel lighter, improve digestion, and reduce bloating.
14-Day Fasting & Clean Eating Detox
Advanced plan for serious results. Includes easy recipes, hydration tips, and guidance from Kinjal herself.
Each plan is nutritionist-approved and designed to work with your daily routine, body type, and goals.
Real People, Real Results
“I lost 4kg in 2 weeks and my skin is glowing! The 14-day plan was a game-changer.”— Riya, Dubai
“This is the first time I did intermittent fasting without feeling tired. The 7-day plan made it so easy.”— Neha, Mumbai
Read more testimonials on our website
Common Mistakes to Avoid in Intermittent Fasting
Overeating during your eating window
Skipping hydration
Eating junk food after fasting
Not sleeping enough (yes, it affects fat loss!)
Always listen to your body and don’t force it. Intermittent fasting is a lifestyle, not a punishment.
Want to Go Deeper? Explore These:
The Ultimate Yoga Routine to Support Fasting
Natural Detox Juices You Can Make at Home
Final Thoughts: Fasting That Feels Good
If you're tired of fad diets that don’t work, intermittent fasting might be your answer. It’s flexible, backed by science, and works for men and women of all ages. Whether your goal is to lose weight, gain energy, or simply feel better—start small and stay consistent.
Ready to try?
Shop Our Intermittent Fasting Meal Plans Now Let your wellness journey begin with Swasthya by Kinjal.
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