Fasting advocates have strong faith in its effectiveness. Some believe that it is a solid way to achieve thorough physical and psychological cleansing (1).
Fasting is the absence of food and drinks for a specified period. The fasting period, during which no eating or drinking is allowed, can last anywhere from 12 to 72 hours, depending on the type of fasting.
When speaking of simple intermittent fasting, you should know you don’t have to avoid drinks during the fasting window. The rule is to stick to zero-calorie liquids like water and black coffee (without sugar) (2).
Cycling between eating and fasting windows requires a careful approach.
You can’t follow what everyone around you is doing or what most bloggers are hyping up on TikTok. Instead, talking to a certified professional can be a good starting point to learn how simple intermittent fasting works. Knowing the foundation of this practice can help you reach the desired results.
If you’re new to fasting and want to ease in without turning your life upside down, the 16:8 method is your best bet. It’s hands-down the most popular and doable routine.
Here’s how it works:
You fast for 16 hours each day (don’t worry, most of that time you’re asleep!) and eat within an 8-hour window. So, if your first meal is at noon, you’ll wrap up dinner by 8 PM. That’s it. No calorie-counting, no food groups off-limits. You just have to time your meals right.
It’s like giving your body a break. In turn, it can make you feel lighter and more energized, and can help reduce your calorie intake if you’re trying to lose weight.
People trying the 16:8 method for the first time often rave about the simplicity in their simple intermittent fasting reviews.
This routine is ideal for beginners, night owls, busy parents, or anyone who wants to achieve results without obsessing over every bite. It’s like the chill cousin of all those intense diet plans.
If 16 hours seems too much, you can start with a 12-hour fast and gradually increase the window to 14 and eventually 16 hours. This simple intermittent fasting guide will inform you about all the nooks and crannies of this approach. Keep scrolling to discover some surprising facts.
Intermittent fasting can be challenging for beginners. If you love food or can’t skip your snacks, you may find it tough to follow a simple intermittent fasting schedule.
Feeling hungry is the most common thing people notice when they start intermittent fasting. You may also feel tired or struggle to focus at first.
These effects are typical!
Your body needs time to adjust to the new eating routine. However, if you have any health issues, it’s advisable to consult your doctor before attempting fasting.
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It’s extra essential to get medical advice if you (2):
The point is that intermittent fasting is not always easy, and it’s not safe or appropriate for everyone. Initially, you may find it challenging to stick to a non-eating window due to your untimely cravings. Some adjust well, while others decide that it’s not for them, which is okay. Additionally, if you fall into any of the categories mentioned above, consult your healthcare provider before making any significant dietary changes to receive guidance there first.
Read more: Meals For Intermittent Fasting: What To Eat And What To Avoid While On This Program
A simple intermittent fasting plan is an easy way to give your body regular breaks from eating without overthinking it. Instead of stressing over what to eat, you focus on when you eat. It’s like giving your digestive system a break each day.
One of the most beginner-friendly plans is the 12:12 or 14:10 plan.
You fast for 12 to 14 hours and eat during the remaining hours. So, if you eat dinner at 7 PM, you might have your next meal around 7 AM or 9 AM the following morning.
This routine sounds super simple. No?
Most people who start an intermittent fasting plan find themselves in a much better place (physically and mentally) if they do it consistently.
Let’s take a look at some common intermittent fasting patterns:
Some fasting methods listed above may feel too challenging because they involve fasting for an extended period without eating or consuming very little food.
A more beginner-friendly approach is to start by choosing a daily eating window.
You could begin by fasting 12 hours a day, which is easier since you’ll sleep most of that time. As your body becomes accustomed to it, you can gradually increase the fasting hours at your own pace.
The phrase “simple intermittent fasting” clearly indicates that these plans don’t involve strict rules. It is all about creating a routine that works for you.
The following are some basic rules (or tips) to follow when designing a simple intermittent fasting schedule for yourself:
Select a set number of hours you’ll eat daily (like 12 PM to 8 PM for the 16:8 method). Outside of that window, no meals or snacks. You can only consume calorie-free beverages, such as water, black coffee, or herbal tea.
You don’t need to follow a special diet, but try to stick to balanced, nourishing meals when you do eat. Whole grains, veggies, lean proteins, and healthy fats help you stay full and energized. You can also search for the best intermittent fasting meal plans to ensure you don’t go overboard with the selected meals.
If a long fast feels too intense, start with a shorter window (like 12:12) and gradually extend it as your body adjusts.
Drink plenty of water throughout the day to help curb hunger and keep your energy up. Sometimes when you think you’re hungry, you’re just thirsty. Drinking water throughout the day helps keep cravings in check and provides your body with the fuel it needs to function, even when you’re not eating.
If you start to feel dizzy, weak, or overly tired while fasting, it’s a clear sign to slow down and make some adjustments. There’s no need to push through discomfort.
Your well-being comes first. Flexibility is key to making intermittent fasting a sustainable approach. The beauty of a simple intermittent fasting plan is that it doesn’t demand perfection.
A study published on June 18th in the BMJ suggested that although intermittent fasting can be effective for some people, it may not be a suitable option for everyone, and continuous energy restriction can also be a practical approach for weight loss (4).
Before starting any new eating routine, talking to a doctor or healthcare provider is essential. There are various ways to achieve your health and weight loss goals.
A familiar and well-loved method for practicing intermittent fasting is the 16:8 method, where you eat during an 8-hour window and fast for the remaining 16 hours.
This fasting method typically involves either starting meals later by skipping breakfast or finishing earlier by having an early dinner.
Take a look at the table below to understand the differences between skipping breakfast and skipping dinner:
| Aspect | Skipping Breakfast | Skipping Dinner |
|---|---|---|
| Convenience | Easier to skip. Breakfast is often rushed in the morning and tends to be the lightest meal | More challenging. Dinner is usually a larger, social meal |
| Calorie Impact | Skipping (About 20% of daily intake) | Skipping a higher calorie load makes a bigger dent in total daily intake |
| Fasting Window | Extends the natural fast from overnight sleep | Starts the fast earlier in the evening |
| Exercise Benefits | Supports fasted workouts in the morning; may boost fat burning | Doesn’t offer the same fasted training benefits unless workouts are done late |
| Hunger Response | May cause bigger meals later, but usually doesn’t cancel out the calorie gap | Hunger may set in late evening, but the impact can be greater if managed well |
| Metabolic Effects | Helps maintain a fasting state after sleep | Aligns better with natural insulin sensitivity and circadian rhythm |
The best intermittent fasting for weight loss is the one that fits seamlessly into your routine. Weight loss requires consistency and time, so choose the strategies that you can stick to and that don’t feel overly burdensome.
Intermittent fasting works best when it feels flexible, not forced. So, try both and see what suits you.
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Intermittent fasting is about giving your body a break from constant digestion and allowing it time to reset and replenish. There aren’t strict food rules during your eating window, but what you eat matters as much as when you eat.
If you’re aiming to lose weight, you need to reduce your calorie intake while still getting the nutrients your body needs.
This lifestyle change involves focusing on balanced meals that are rich in low-calorie, nutrient-dense foods.
The list below covers some foods you should avoid in a beginner intermittent fasting meal plan (or even if you fast regularly):
Keeping these off your plate during your eating window can help you maximize the benefits of your fasting routine. Meanwhile, create a fasting plan that enables you to stay on track. Let’s say you want to shed some extra pounds. It would be better to find an intermittent fasting plan that best fits your routine and lifestyle, so you can give it the time it needs to work.
| Do’s | Don’ts |
|---|---|
| Start with a shorter fasting window (e.g., 12:12) | Don’t jump into long fasts right away |
| Stay hydrated with water, herbal tea, or black coffee | Avoid sugary drinks or anything with calories during the fast |
| Eat balanced meals during your eating window | Don’t binge or overeat when the fast ends |
| Listen to your body and adjust if needed | Don’t ignore signs of fatigue, dizziness, or weakness |
| Focus on whole, nutrient-rich foods | Don’t rely on ultra-processed or junk food |
| Get enough sleep and rest | Don’t push through fasting if you’re feeling unwell |
| Move your body with light exercise | Don’t overdo intense workouts when fasting |
| Plan meals ahead of time | Don’t leave your eating window to chance |
Adhering to these dos and don’ts can make your intermittent fasting journey safe and effective. Remember, the goal isn’t to reach perfection. Instead, focus on developing habits that support your long-term health.
Yes, it does! Sleep is the easiest part of your fasting window. Since you’re not eating while asleep, those hours count toward your total fasting time. That’s why many people find it easier to fast overnight and extend it a bit into the morning to complete the set hours.
You can, but that’s a short fast (only 6 hours). Intermittent fasting typically involves a longer fasting window, such as 12–16 hours. If you aim for fat-burning or other health benefits, a longer fasting period (including sleep) will likely be more effective (5).
Fat burning typically begins around 12 hours after a fast starts. That’s when your body likely shifts from using glucose for energy to tapping into stored fat. However, this is just an estimate and may vary from person to person (6).
Adding a splash of lemon to your water is perfectly fine and won’t break your fast. Ensure you’re not adding sugar or honey. Plain lemon water keeps you hydrated and adds a little flavor without messing with your progress (7).
There’s a reason intermittent fasting is a centuries-old practice: it can deliver the results people hope for. From cleansing your body to purifying your mind of negativity, this practice seems comprehensive enough. Research has suggested that even simple intermittent fasting for weight loss is possible. The discussion above shows that it doesn’t have to be as tough as many of us assume it to be.
To kickstart the routine, all you need is a little information, a customized plan, and a whole lot of grit! Always talk to your healthcare provider before starting to determine if fasting is safe for you.
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