Best Way How to Start Intermittent Fasting for Men

Best Way How to Start Intermittent Fasting for Men

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

Best Way How to Start Intermittent Fasting for Men

As far as weight loss methods are concerned, few are as effective and safe as intermittent fasting. It is an excellent way for men to lose weight and improve their health. Although it can be tough to get started, you’ll be able to get started right away with this guide on the best way to start intermittent fasting.

Key Takeaways

  • Intermittent fasting can be an effective and safe weight loss method for men, but it’s important to set realistic and specific goals.
  • Skipping breakfast and having lunch later in the day can create a fasting window and lead to weight loss.
  • It’s important to eat enough protein and healthy fats during the feeding window, stay hydrated, and do time workouts around the feeding window.
  • Effective intermittent fasting patterns for men include the 5:2 pattern and 16:8 pattern.
  • Starting with a manageable fasting schedule and gradually increasing it can help make intermittent fasting more sustainable.

Steps Involved To Start intermittent Fasting As a Man

Here are the steps that you need to follow:

Step#1 – Set a Goal

When it comes to intermittent fasting, setting goals is key to success. After all, if you don’t know what you’re working towards, it’s easy to get discouraged and give up. However, with a clear goal in mind, intermittent fasting can be a great way to improve your health and lose weight. However, there are a few things to keep in mind when setting goals for intermittent fasting.

First, be realistic about what you can achieve. If you’ve never fasted before, it’s unlikely that you’ll be able to stick to a stringent fasting schedule. Start with something more manageable, and gradually work up to longer fasts as you become more comfortable with the process. Second, make sure your goals are specific and measurable.

Step#2 – Skip Breakfast

Skipping breakfast during intermittent fasting can help you lose weight. When you’re fasting for 16 hours (Fasting after dinner and skipping breakfast) and only eating during an eight-hour window, you’re naturally going to consume fewer calories. This can lead to significant weight loss over time.

So, if losing weight is your ultimate goal, then bidding farewell to breakfast should be your priority.

Step#3 – Have Lunch Somewhere Around Noon Or Later

By skipping breakfast and then having lunch a few hours later (When you feel hungry), you can create a fasting window of several hours. This may seem difficult at first, but you will get used to it – and you may even find that you lose weight and feel more energetic as a result. Eventually, you may work up to an 18-hour fast, which means you only eat during a six-hour window each day.

The great thing about intermittent fasting is that you can still eat the same foods you usually do, just in a different order. You may even find that you lose weight and feel more energetic due to fasting. Give intermittent fasting a try – you may be surprised at how great you feel!

What To Eat For Lunch?

You can either have a salad or leftovers from the night before. If you have leftovers, make sure to choose something low in carbs and calories.

Another option is to have a protein shake or smoothie. This will give you plenty of protein and nutrients to help you power through the rest of your day. If you’re looking for something a little more filling, you can try an egg salad sandwich or a piece of fruit.

Whatever you choose, make sure to pack your lunch with plenty of water or other healthy beverages. This will help to keep you hydrated and energized throughout the day.

Step#4 – Finally, Dinner At Night (At least 2 hours before going to sleep)

When it comes to dinner, there are plenty of healthy and satisfying options that fit within your feeding window.

For example, you could enjoy a healthy salad with grilled chicken or salmon.

You could also have a bowl of vegetable soup, or some oven-baked sweet potato fries.

As long as you avoid overeating late at night, you can enjoy a variety of healthy and satisfying dinners while intermittent fasting.

  • First, you’ll need to determine your feeding window.
  • Second, you’ll need to find foods that fit within your feeding window.
  • Third, you’ll need to make sure that your meals are satisfying.
  • Fourth, you’ll need to avoid eating too much late at night.

In A Nutshell

Night Time: Have a satisfying dinner a few hours before going to sleep (Once done, you’re fasting starts).

Morning: Skip breakfast.

Noon: Have lunch but ensure it is low in carbs.

So basically, you fast for up to 16 hours and have an eating window of 8 hours.

And, this is it! This is the complete cycle of intermittent fasting.

Things Men Should Keep In Mind When Following Intermittent Fasting

Men should keep a few things in mind when intermittent fasting.

  1. Always make sure you are well hydrated and drink plenty of water while fasting.
  2. Make sure you are eating enough protein and healthy fats during your feeding window.
  3. If you are working out, make sure to time your workouts around your feeding window.
  4. Make sure to break your fast slowly and eat plenty of healthy foods during your feeding window.

Intermittent Fasting Patterns That Have Proven To Work Well For Men

There are a few intermittent fasting patterns that are particularly effective for men.

5:2 Pattern

This pattern involves choosing two days of the week where you will restrict your calorie intake to 25% of what you would regularly consume. Then, on the other five days of the week, you have a free hand to follow your usual diet. And there you have it! When done correctly, the 5:2 Method can make a great difference in your weight and your overall health.

16:8 Pattern

In this one, a cycle of 16 hours of fasting and 8 hours of eating window is followed daily.

While it may sound daunting at first, the lean gains Method is actually pretty easygoing. When you factor in an 8-hour sleep during which you obviously cannot eat, this pattern involves only 8 hours of awake fasting. So simply skipping your late night or early morning meal may do the trick for you if you time yourself wisely.

One Meal A Day Pattern

As the name suggests, this method requires you to cut down your calorie intake by limiting yourself to eating only once in 24 hours. So naturally, this is best done only occasionally, with frequent ‘normal’ eating days in between.

The 24 Hour Fast Pattern

Also referred to as the Eat Stop Eat Method in the intermittent fasting community, it is one of the most strenuous cyclic eating patterns. Therefore, it should not be attempted by beginners or those with pre-existing health problems. This protocol involves abstaining from eating for an entire 24 hours at a time.

Note: The above patterns should be followed in chronological order, i.e., from 1 to 4. This is because the first pattern is the easiest to follow, while the last one is the hardest.

If you are not careful when trying these exacting intermittent fasting methods, you might suffer specific side effects. For example, hypoglycemic episodes and spells of fainting are not uncommon when you attempt an intermittent fasting method without making sure you have the stamina for it. Therefore, one must always identify their calorie deficit threshold before diving headfirst into this lifestyle.

Wrapping It Up

And that’s what we had for you today – those were the best intermittent fasting methods you can adopt as a man.

Which one of these methods do you think will work for you? What challenges do you expect to face during your weight-loss journey? And how do you plan to overcome them? Write to us in the comments below, and let us know what you think!


  • How can Intermittent Fasting help men lose weight?

Intermittent Fasting can help men lose weight by reducing calorie intake and promoting fat burning. It can also increase metabolism, improve insulin sensitivity, and reduce inflammation.

  • Is Intermittent Fasting safe for men?

Intermittent Fasting can be safe for most men, but it is always advisable to consult a healthcare provider before starting any new diet plan, especially if you have any underlying medical conditions.

  • How can men start Intermittent Fasting?

Men can start Intermittent Fasting by choosing a fasting schedule that suits their lifestyle, gradually increasing fasting hours, and maintaining a balanced diet during eating periods. They can also seek guidance from a healthcare provider or a certified nutritionist.

  • What should men eat during Intermittent Fasting?

Men should eat a balanced diet that includes whole foods, protein, healthy fats, and complex carbohydrates during eating periods. It is also important to stay hydrated and avoid overeating during eating periods.

  • Can men exercise during Intermittent Fasting?

Yes, men can exercise during Intermittent Fasting, but they should choose the right time to exercise and adjust their exercise intensity according to their fasting schedule. It is also important to stay hydrated and replenish energy levels after exercising.

  • How long should men do Intermittent Fasting?

The duration of Intermittent Fasting depends on individual goals and preferences. Some men may do it for a few weeks, while others may make it a long-term lifestyle change. It is important to listen to the body’s needs and adjust the fasting schedule accordingly.

  • What are the benefits of Intermittent Fasting for men?

Intermittent Fasting has several benefits for men, including weight loss, improved metabolism, reduced inflammation, increased energy, and improved mental clarity. It may also help prevent chronic diseases such as diabetes, heart disease, and cancer.

  • Are there any side effects of Intermittent Fasting for men?

Intermittent Fasting may cause side effects such as hunger, fatigue, headaches, and irritability, especially during the initial stages. It is important to listen to the body’s signals and adjust the fasting schedule accordingly. If any persistent side effects occur, it is advisable to consult a healthcare provider.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!