What are the basic rules of intermittent fasting?

Common interpretations of this eating style include: Eating during a 12-hour window every day (between 7 a.m. and 7 p.m., for example) and fasting for the other 12 hours. Eating during an 8-hour window every day (between 11 a.m. and 7 p.m., for example) and fasting for the other 16 hours. More items... Dec 30, 2021

Is it better to fast 12 or 16 hours?

Fasting for either 12 hours or 16 hours can promote fat burning. During a fast, the body depletes its stored glycogen and begins to rely on stored fat for energy. While both 12-hour and 16-hour fasting can promote fat burning, it's possible that a 16-hour fast may be more effective .

How to do intermittent fasting correctly?

Intermittent Fasting Plans Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day . For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.

What are the best hours for intermittent fasting?

Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods . Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging.

What foods won't break a fast?

Foods you can eat while fasting Water. Plain or carbonated water contains no calories and will keep you hydrated during a fast. Coffee and tea. These should mostly be consumed without added sugar, milk, or cream. ... Diluted apple cider vinegar. ... Healthy fats. ... Bone broth.

What happens after 1 month of intermittent fasting?

Intermittent fasting has been shown to improve insulin sensitivity, reduce blood sugar levels, and lower the risk of developing type 2 diabetes. In addition, after one month of intermittent fasting, you may notice improved metabolic health and reduced risk of chronic diseases .

Is it OK to fast 16 hours everyday?

For example, studies have found that people who regularly fast more than 16 or 18 hours a day have a higher risk of gallstones . They're also more likely to need surgery to remove the gallbladder. Eating for 12 hours and then fasting for 12 hours is likely safe for most people, Longo explains.

What is the best intermittent fasting window to lose belly fat?

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

How much weight can you lose in a month with intermittent fasting?

the amount of weight you can lose in a month with intermittent fasting and jogging depends on a number of factors, including your starting weight, your activity level, and your diet. However, you can expect to lose anywhere from 2 to 6 pounds in a month with this combination of weight loss methods.

What are the golden rules of intermittent fasting?

The absolute most important rule is “ Don't break your fast ”. Beware of foods labeled zero calories, as most will have trace amounts of calories that can break your fast if you eat enough. Drink lots of water, add a fiber source with your meals, or use a supplement to help manage hunger cravings.

Can I eat anything during intermittent fasting and still lose weight?

It's not a diet, so unless you have individual dietary restrictions, you can eat whatever you want within the eight-hour time frame . But the plan will work best for weight loss if you are already making smart, nutrient-rich choices, said NBC News health and nutrition editor Madelyn Fernstrom, Ph. D.

Intermittent fasting (2024)

Key facts

Intermittent fasting is a dietary trend that includes blocks of time when you eat normally and blocks of time when you don’t eat anything.
Types of intermittent fasting include when you only eat for a certain number of hours each day or when you eat small amounts of food for a few days a week and eat normally on other days.
Most people can try intermittent fasting, but it is not recommended for children, adolescents, people with an eating disorder, if you are pregnant or breastfeeding or if you have certain medical conditions.
While intermittent fasting can lead to weight loss, more research about other health benefits is needed.
It’s important to speak to your doctor before you start intermittent fasting, as your doctor will assess your general health and advise if it is a good option for you.

What is intermittent fasting?

Intermittent fasting is a dietary trend which involves you eating normally at specific times, while at other times you have low or no food intake. With intermittent fasting, there are no foods you should or shouldn’t eat, just rules around the timing or amount of eating. Intermittent fasting is also known as intermittent energy restriction.

How does intermittent fasting work?

When you are intermittent fasting, you have times where you don’t eat anything, which means that you are eating less food in a day or a week overall. During the times that you are eating, you should eat normally, with a focus on nutritious foods. You can drink water at any time, including when you are fasting.

Research into the other ways that intermittent fasting works, such as if it affects how your body processes energy while you are fasting, is being done. There are no conclusive results released on this yet.

What are examples of intermittent fasting?

There are many different ways you can do intermittent fasting. Different types include:

Is intermittent fasting safe?

Intermittent fasting can be safe for some people, but it is not suitable for everyone.

Usually, you will feel hungry when you first start intermittent fasting and you may also experience headaches. Your body should become used to the intermittent fasting.

If you are feeling weak, anxious, irritable, unable to concentrate or unable to do you usual activities, stop intermittent fasting and speak to your doctor.

You may need to increase how much water you drink to make sure you don’t become dehydrated, as your body relies not only on water but also fluid from the food that you normally eat to keep hydrated.

If you fall into any of these groups you should not do intermittent fasting:

Are there any health benefits of intermittent fasting?

Most of the original research on intermittent fasting was done on animals, and many of the benefits that people claim have not been confirmed in humans. While more research is needed on the benefits of intermittent fasting, it seems that having regular meals and avoiding late night food or lots of snacks is good for your health.

Some research has shown that the benefits of intermittent fasting on your health and weight are due to eating fewer calories and that the timing of when you eat doesn’t make a difference.

Recent research in humans has found that while you may lose weight with intermittent fasting, you don’t get the same health benefits as other diets that reduce calories while still making sure that you get the nutrients you need. This may be because you are not getting enough of the right nutrients in your diet with intermittent fasting.

Other research has shown that only eating at certain times of the day can help with how your body processes sugar and your blood pressure, even if you are not eating less calories.

When should I see a doctor?

If you are considering intermittent fasting, you should see your doctor before you start, to make sure it’s right for you. They also may need to adjust your medicine doses if you have any.

If you are intermittent fasting, a dietitian can advise you about what foods you should eat to make sure that you are still getting all the nutrients you need.

To find a dietitian near you, use the healthdirect Service Finder tool.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

Dietitians Australia has advice about intermittent fasting as well as information on health benefits.

Diabetes Australia has information about intermittent fasting and if is right for your situation.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.