The 12-hour fasting schedule has a lot to offer. It can relieve the intestines between meals, stabilize your cholesterol, and even help you get some shut-eye. But is fasting truly effective for getting a flat stomach?
Weight loss is one of the main perks of this dietary intervention because it does the following:
The problem is that belly fat is often the hardest to lose.
It requires careful planning, consistency, and physical activity.
The guide below offers practical tips for facing this challenge and achieving realistic results. Let’s get started.
The 12-hour fasting schedule involves abstaining from consuming calories for 12 hours straight. The other 12 hours of the day become your “eating window.”
You can adjust the hours to fit your lifestyle as long as 12 hours pass between your last and next meal.
When you abstain from food, you can have:
Any food or beverage that adds calories in the form of fat or sugar can break a fast.
Eating within a 12-hour window creates a structure that supports digestion and overall health.
The example below provides a weekly outline of an eating window between 8 AM to 8 PM:
| Time | Activity |
|---|---|
| 7:00 AM | Wake Up & Hydrate |
| 7:30 AM | Breakfast |
| 10:00 AM | Snack |
| 1:00 PM | Lunch |
| 4:00 PM | Snack |
| 7:00 PM | Dinner |
| 8:00 PM | Start Fasting |
| 8:00 PM - 7:00 AM | 12-Hour Fasting Period |
Read More: 12 Hour Fasting Benefits, Scientifically-Backed
Fasting for 12 hours can be safe and beneficial for most people. But whether it is enough depends on what you are trying to achieve.
Extended fasts can improve gastric emptying by giving the digestive system a break, allowing it to reset and function more efficiently (1).
Fasting allows your body more time to detoxify and break down waste products without constantly digesting heavy food.
It can also restore the balance of bacteria in the gut and relieve constipation, heartburn, and acid reflux (2, 3).
An intermittent fasting schedule can also:
Regular fasting helps you fall asleep and feel more rested (4).
Over time, you may feel less stressed and more productive.
However, if you are trying to lose a lot of weight, intermittent fasting for 12 hours may not be enough.
It is best to combine this dietary intervention with regular physical activity. It takes a couple of weeks to adjust to fasting and control cravings. Consistency and a balanced diet can improve one’s chances of success.
The 12-hour eating schedule is a time-restricted eating approach.
You divide your day into 2 equal parts:
You consume meals and snacks to replenish your micro and macronutrients.
Many people prefer to spread out their meals during the day.
Eating 3-5 balanced meals can stabilize blood sugar and insulin levels. You can feel more satiated, which can prevent overeating or binging.
Smaller meals are also easier to digest.
The small portion can ease indigestion, bloating, and stomach discomfort. Splitting your protein over several meals can help maximize muscle growth and maintenance, especially alongside resistance or strength training.
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However, the quality of the food is just as important as the timing of your meals.
Emphasize a balance of macronutrients, such as:
Drinking extra water during your eating window can help. It conserves water if dehydrated and expels the excess water to maintain optimal bodily function.
The meal plan example below fits the 12:12 eating schedule:
| Time | Eating Period: Meal or Snack | Example |
|---|---|---|
| 7:30 AM | Breakfast | Oatmeal Bowl: 1/2 cup coconut milk 1/2 cup rolled oats Banana slices Mixed berries Chia seeds Optional: Herbal tea or black coffee |
| 10:00 AM | Snack | Yogurt Parfait: 1/2 cup plain Greek yogurt 1 tablespoon nuts 1/4 cup fresh fruit Granola Honey |
| 1:00 PM | Lunch | Grilled Chicken Salad: 3-4 oz grilled chicken breasts Whole-grain bread Mixed greens 1/2 avocado Feta cheese Olive oil Tomato Olives |
| 4:00 PM | Snack | Veggie Sticks with Hummus: 1 cup raw veggies (i.e., cucumber, celery, and carrot) 3 tablespoons hummus |
| 7:00 PM | Dinner | Baked Salmon: 1 cup steamed broccoli and carrots 4 oz salmon fillets 1/2 cup brown rice Herb seasoning Minced garlic |
Want to learn more about the 16/8 intermittent fasting schedule and other strategies you can use? Check out the simplest intermittent dasting guide of 2024.
Fasting can help you lose belly fat as an overall fitness strategy.
It can create a calorie deficit, support weight loss, and burn fat (6).
When you fast, your body shifts to burning stored fat for energy. Sustainable dietary practices allow you to gradually lose fat around the body, including the back, legs, arms, abdomen, and neck.
Studies showed that whole-day fasting, lasting 12 to 24 weeks, led to a 3% to 9% reduction in body fat. It also reduces total cholesterol and triglyceride levels. It can boost body composition and overall health (7)
The key to losing belly fat from fasting includes the following:
Consistency helps you lose excess pounds and shape your body.
Eat nutrient-dense meals packed with whole grains, vegetables, and fruits during eating periods.
Avoid processed products, excessive saturated fats, and sugars. They can contribute to excess calorie consumption and sabotage your progress.
Inflammation and bloating can make the belly appear more swollen.
The 12-hour fasting schedule can lower inflammation and boost glucose metabolism.
It gives the body more time to digest the food, which can stimulate bowel movements (8).
To flatten the stomach, prioritize lean protein sources, such as:
These lean protein sources can help maintain muscle mass and promote feelings of satiety, decreasing overall calorie intake.
Healthy fats like olive oil and avocado can support metabolic function.
Portion control can create a calorie deficit, enhancing your fat loss efforts.
The amount of food you put on your plate can prevent binge eating and overeating. It adds more variety to your meals and encourages nutrition balance.
To target the tummy fat, you need to include core exercises.
They can strengthen the abdominal muscles and promote the reduction of excess fat.
Activities such as aerobics, strength training, and cardio target the accumulated fat and prevent unwanted weight gain around the midsection.
Remember to increase the duration and intensity of your workouts gradually.
Progressive overload tones the muscles and boosts your overall exercise capacity.
Challenging yourself to improve and allowing your body to adapt will grant you:
Fasting provides slow but steady weight loss.
After 10 weeks of following this routine, you can expect to lose 7 to 10 lbs. Physical activity, specifically more diverse and complex workouts, can help you lose more fat (9, 10).
This dietary strategy can help in different ways:
To maximize weight loss, prioritize quality sleep and reduce chronic stress.
Lack of sleep can make you crave comfort foods in the middle of the night. It can promote the release of cortisol, impact your energy to work out and weaken your ability to stick with your diet.
Stress can disrupt metabolic function, damage sleep, and influence your body’s response to food. It can also change your hunger cues, causing you to gain more fat around your belly.
Read more: Intermittent 14/10 Fasting Schedule: A Step-By-Step Strategy To Knock Off Those Unwanted Pounds
Within 1 to 4 weeks, you may start noticing changes in energy levels, inflammation, glucose, and body composition.
By 4 to 12 weeks, you can expect continual weight control, fat loss, and enhanced insulin sensitivity.
Notable weight reduction can occur in 3 to 6 months, especially if you are physically active and create a daily calorie deficit.
However, the benefits vary depending on your nutrient intake and the type of exercise you choose.
For example, suppose your diet consists of calorie-dense meals with a lot of sugar and salt, without exercise.
The 12-hour fast probably won’t improve body composition or fat reduction.
You are more likely to sabotage your weight loss efforts with an eating approach that exceeds your daily calorie goal.
Adjusting your dietary regimen can boost health markers like blood sugar, cholesterol, and blood pressure.
Some people prefer to have high-carb, low-carb, or no-carb days. Combining carb cycling and intermittent fasting can balance the carb intake based on your activity levels while leveraging fasting periods.
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The 12:12 method can be challenging if you’ve never tried fasting before. Here are some practical tips to help you fast successfully, even with a hectic routine.
Decide when you want to enjoy your meals and snacks during your eating window. Then, adjust the fasting hours to fit your daily schedule. Prioritize eating when you are fully awake and active. The food can give you more energy and boost productivity.
Plan your meals to include nutritious, balanced foods.
Include a good source of:
Enjoy a variety of whole foods that can keep you full, such as lentils, eggs, poultry, whole grains, and legumes.
If you prefer to focus on calories, gradually reduce your calorie intake over a few days. This change can help your body adjust and make fasting more comfortable.
For example, you can:
Are you tired of counting calories every single day?
The BetterMe app can track your progress, optimize your fasting routine, and plan nutritious meals.
It can also record your weight and exercise routine and analyze nutrition trends that perfectly align with your fitness goals.
Fasting can work with any diet. But, if you don’t get enough electrolytes from food, you may experience an electrolyte deficiency.
You may urinate more often during fasting and lose more water and salt. Your body can enter a state of ketosis, causing you to deplete the body’s stores of electrolytes.
To replenish electrolytes, use healthy foods high in:
Breaking your fast with greasy foods high in sugar and salt can overwhelm your digestive system. You may experience discomfort and bloating.
Conversely, easily digestible foods provide energy and gently break your fast. They can also introduce a concentrated source of nutrients.
Such foods include:
Looking for the best intermittent fasting for weight loss, but don’t know where to start? take a look at our prior publication on 16:8 Intermittent Fasting 7-Day Meal Plan.
Meal prep can give you enough time to cook and eat well-balanced meals. With a plan, you are less likely to resort to unhealthy food options when you are hungry or don’t have time.
It allows you to measure the ingredients, be mindful of your eating habits, and avoid overconsumption. Planning can keep meals exciting while you explore different recipes and reduce food waste.
Yes, you can fast from 7 PM to 11 AM, creating a 16-hour fasting window known as 16:8 fasting. Because you are extending the fasting window by 4 hours, this may make it more difficult to follow than 12:12 fasting. It can be a viable option for those looking to boost gut health. Studies have shown that more extended periods without eating can improve liver function. Fasting can curb liver inflammation or fat accumulation. It clears the liver from harmful substances present in alcohol and food. It can also keep cholesterol levels in check and adjust the metabolism to function within a specific eating window (11). By this point, your body has developed a routine, and your appetite has adjusted. You can reduce body weight, improve glycemic control and digestion, and become more mindful of what you eat. Your cravings and intense feelings of hunger may subside, making it easier to stick to your schedule. Choose a preferred fasting method, such as 12:12, 16:8, 5:2, or alternate-day fasting. Then, be mindful of your portions and the quality of the food you eat. You may aim for a daily deficit of 500-750 calories during your eating window. Add strength training and cardio to burn calories, promote metabolic efficiency, and preserve muscle mass. Frequently Asked Questions
Can I fast from 7 pm to 11 am?
What happens to the liver during fasting?
What happens after 1 month of intermittent fasting?
How to lose 2 lbs in a week with intermittent fasting?
The 12:12 fasting method can be a valuable tool for weight loss. It helps the body tap into fat-burning mechanisms and detoxifies the system.
Instead of gorging on snacks and meals all the time, fasting periods give your body time to process food before your next meal. It is the first step to suppressing your hunger and forcing the body to draw on its stored fat for energy.
But, this fasting method alone is not enough to target belly fat. Combining physical activity can strengthen the core, burn more fat, and tone the muscles. Remember to make sustainable and gradual changes to your daily routine.
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