The Essentials for Starting Intermittent Fasting

This is an essential checklist for everything you need to fast successfully, especially if you’re just starting.

If you have just started, you will be making the transition from sugar-as-fuel to fat-as-fuel (ketosis) while trying to stave off the dreaded ‘keto flu’.

The transition can be a bumpy one but if you follow this articles advice then your keto flu symptoms will be reduced or completely eliminated.

  • Drink more water
  • Increase your intake of sodium (unrefined salt), potassium, and magnesium
  • Exercise regularly
  • When you break your fast, eat more fat (especially MCTs)
  • Make sleep a top priority

So, it’s your first day and you wake up a bit more groggy than usual (this is normal). Dinner last night ended at 7pm and it’s now 9am. Your blood sugar is low. Getting out of bed and feeling half decent is your only objective.

Drinking black coffee is one of the best things you can drink while fasting. It is packed with polyphenols and antioxidants. Not only this but it has caffeine which has been proven to reduce hunger cravings and promote fat loss…..especially while fasting.

Throughout this article we are going to highlight and recommend some of the products we have found over the years that have really helped, starting with the coffee that wakes us up every day:

Black Coffee

Anthony’s Organic Instant Coffee

For organic energy on the run

Importantly for us, this is gluten free, GMO-free, batch tested and is made with organic high aroma arabica beans. Mmm! Add to your morning boost by adding MCT oil, too.

Mission accomplished, your up and moving. Now let’s get moving a little more vigorously. Completing a short bout of high-intensity interval training will ensure you deplete the last bits of dinner, taking your body closer to ketosis.

Resistance bands are an awesome way to increase the intensity and energy demand for an on-the-go workout that you can do at home, at the gym or at work. We’ve tried loads of these throughout the years, and these are the best ones:

Resistance band

Set of 4 Intey Resistance Bands

Perfect for supporting & increasing the effectiveness of exercise

Around 1/2 the price of most resistance bands, but twice as good! The four bands allow you to decrease the support you need as you get stronger. Comes with a gift bag and some support on how to use.

Wake up – tick. Exercise – tick. You’re well into your fast and have sweated out the last of the fluid in your body. With intermittent fasting, bloating disappears VERY quickly! Whilst the bloating stops, we also lose an essential mineral quickly, too… sodium.

Adding a pinch of salt to your water will help replenish your sodium levels during your fast, making the transition to ketosis more bearable. It’s basically a natural Berocca that doesn’t break your fast. 


Sherpa Pink Himalayan Salt, Extra-Fine Grain

The best Himalayan Pink out there

Kosher-certified, non-GMO and no MSG, soy, gluten, dairy or anti-caking agent. This salt is absolutely packed with the right trace minerals, including sodium. Himalayan pink salt has become famous for it’s health benefits, and this one is the best we’ve found!

When you break your fast you will want to give your body the nutrition it needs. Remember: the priority is to have your body burning fat rather than glucose/carbs/sugar. You can break your fast however you like, but MCT oil is the best fuel for your body to create ketones (the energy source for your brain and body whilst in ketosis). Check these out:


Viva Naturals USDA Organic MCT Oil (32 fl oz)

The best MCT oil for fat-burning potential

We use this as a perfect add-in to our coffee and is odorless and tasteless. Really perfect for low carb diets, but giving you the extra fat you need to burn.

Our last piece of advice, is to supplement your diet with magnesium and potassium. This will also make this whole journey much more enjoyable. Potassium will be lost in the same way sodium is lost, whereas magnesium won’t be. Both of these supplements will help alleviate fatigue, cramps, headaches, diarrhea and constipation (which can be common whilst your body is changing).

It will also improve sleep quality which is very important for controlling cortisol when intermittent fasting.

Potassium & Magnesium product

Keto Vitals Electrolyte Capsules

The energy supplement for a low carb/IF diet

Bit of a secret ingredient to our daily routine. We use this to eliminate the fatigue that naturally comes with eating less, and exercising. High doses of electrolytes, sodium, magnesium, potassium and calcium.

Got any questions? We love to help, so if you have any more recommendations for us to try out or you want some support in starting your journey then simply message us on our Instagram @fastingnews.

Good luck!

The latest and greatest about everything intermittent fasting. We share the why and how intermittent fasting can help you live a long and healthy life.
The latest and greatest about everything intermittent fasting. We share the why and how intermittent fasting can help you live a long and healthy life.

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