{"id":174,"date":"2020-03-18T23:00:42","date_gmt":"2020-03-18T23:00:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=174"},"modified":"2025-07-07T20:10:56","modified_gmt":"2025-07-07T20:10:56","slug":"know-about-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","title":{"rendered":"What You Need To Know About Intermittent Fasting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#What_Is_Intermittent_Fasting\" >What Is Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Types_of_Intermittent_Fasting\" >Types of Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#168_Method\" >16\/8 Method<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Time-Restricted_Eating_Method_TRE\" >Time-Restricted Eating Method (TRE)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-2\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-2\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Alternate_Day_Fasting_ADF\" >Alternate Day Fasting (ADF)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-3\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-3\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#5_2_Diet\" >5:2 Diet<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-4\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-4\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#The_Warrior_Diet\" >The Warrior Diet<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-5\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-5\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Eat-Stop-Eat_Method\" >Eat-Stop-Eat Method<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-6\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-6\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#OMAD_One_Meal_a_Day_Method\" >OMAD (One Meal a Day) Method<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-7\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-7\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Snake_Diet\" >Snake Diet<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-8\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-8\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Endurance_Fasting\" >Endurance Fasting<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Pros-9\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Cons-9\" >Cons<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Which_Intermittent_Fasting_Is_the_Most_Effective\" >Which Intermittent Fasting Is the Most Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Why_Intermittent_Fasting_Is_Good_for_Your_Body\" >Why Intermittent Fasting Is Good for Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#What_Are_the_Side_Effects_of_Intermittent_Fasting\" >What Are the Side Effects of Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Low_blood_sugar\" >Low blood sugar\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Disordered_eating\" >Disordered eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Nutrient_deficiencies\" >Nutrient deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Hormonal_imbalances\" >Hormonal imbalances<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#What_is_the_difference_between_1410_and_168_fasting\" >What is the difference between 14\/10 and 16\/8 fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Is_it_better_to_fast_for_12_or_16_hours\" >Is it better to fast for 12 or 16 hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Does_coffee_break_a_fast\" >Does coffee break a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Does_sleep_count_as_fasting\" >Does sleep count as fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Is_it_OK_to_do_intermittent_fasting_every_day\" >Is it OK to do intermittent fasting every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Diets come and go, some with a bang and others with a whimper. Depending on how well you stick to them, results can range from impressive to non-existent.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for many people, a strict regimen of what to eat can seem more like a prison than a path to health, and once they&#8217;re off the diet, all the progress they&#8217;ve made is undone. This is why deciding when to eat may be a more palatable solution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">fasting<\/a> fits this bill perfectly, offering flexibility without the stress of counting every calorie. However, there&#8217;s plenty you need to know before you dive into this eating pattern.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simple breakdown of the top six things you need to understand about intermittent fasting. It&#8217;s not as daunting as it sounds, and with a bit of knowledge, you may find it&#8217;s the change you&#8217;ve been waiting for.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Intermittent_Fasting\"><\/span><b>What Is Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent Fasting (IF) is a pattern of eating that involves alternating cycles of fasting and eating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s not so much about what you eat, but when you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s contrast that with a traditional diet where you have a set number of meals and snacks throughout the day. Instead, intermittent fasting focuses on time-restricted eating windows, such as 16 hours of fasting followed by an eight-hour window for eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This cycle can vary depending on the type of intermittent fasting you choose to follow, but the main principle remains the same: restrict your calorie intake during certain times and consume your meals during specific windows.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The basic intermittent fasting rules are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the fasting period, you can only consume non-caloric beverages such as water, unsweetened black coffee, or unsweetened tea.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any additives, no matter how small, to your beverages may break the fast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the eating window, you should try to eat nutrient-dense foods &#8211; don&#8217;t use intermittent fasting as an excuse to indulge in junk food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During the eating window, you should eat to satiety (meaning that you stop when you\u2019re comfortably full).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Counting calories isn&#8217;t required. By limiting your eating window, you\u2019ll naturally consume fewer calories overall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermittent fasting is a long-term lifestyle change, not a short-term diet.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_of_Intermittent_Fasting\"><\/span><b>Types of Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many types of intermittent fasting, but you can actually come up with your own custom <a href=\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\">fasting schedule<\/a>. Provided that you fast for at least 12 hours a day, you&#8217;re technically doing IF.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who want a more structured approach, here are some different types of intermittent fasting:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"168_Method\"><\/span><b>16\/8 Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the most common type of intermittent fasting. It involves fasting for 16 hours and restricting your eating to an eight-hour window, typically between noon and 8 pm or 10 am and 6 pm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">16\/8 intermittent fasting is the \u201cstarter\u201d method for most people as it&#8217;s easy to adapt to and can produce great results (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/fsn3.3194\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also the most researched type of IF.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s flexible and easy to follow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can still eat breakfast, lunch, and dinner<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s a good starting point for most people<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;ll spend a good chunk of your fasting time asleep, which makes it easier to stick to<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may require a bit more discipline during the eating window as you only have eight hours in which to eat all your meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may experience some initial hunger or cravings before your body adjusts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-1.png\" alt=\"intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time-Restricted_Eating_Method_TRE\"><\/span><b>Time-Restricted Eating Method (TRE)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">TRE is an umbrella term for any type of intermittent fasting that involves restricting your eating to specific times, usually within a 12-hour window or shorter. This can include the 16\/8 method or other cycles such as 14\/10, 18\/6, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main idea behind TRE is to sync your eating patterns with the natural circadian rhythm of your body, which can help improve overall health and well-being (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article\/43\/2\/405\/6371193\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-2\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be tailored to suit your own schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It has potential benefits for weight loss, digestion, and sleep quality<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-2\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may require more discipline as there are no set rules for when or what you can eat within the eating window<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be difficult to maintain for those with busy or irregular schedules<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate_Day_Fasting_ADF\"><\/span><b>Alternate Day Fasting (ADF)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, ADF involves alternating between days of fasting and eating. On fasting days, you consume very few calories (around 25% of your normal intake), while on eating days, you eat normally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ADF is a more aggressive form of intermittent fasting and while it may produce significant weight loss results (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.586036\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), it can be challenging to stick to for extended periods.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-3\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may be the most effective intermittent fasting for weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can still enjoy regular eating days without too many restrictions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It provides a break from calorie counting and meal planning on fasting days<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-3\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be difficult to maintain long-term<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may lead to overeating on eating days if you\u2019re not careful<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with health conditions or who are taking certain medications<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_2_Diet\"><\/span><b>5:2 Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 5:2 diet involves eating normally for five days and drastically reducing your calorie intake to around 500-600 calories on two non-consecutive fasting days (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0258853\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is similar to ADF, but it has a less intense fasting schedule &#8211; you\u2019ll still get some calories on fasting d\u00e7ays.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-4\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help with weight loss and improving blood sugar control<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be easier to follow than ADF as there are only two fasting days per week<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-4\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may lead to overeating on non-fasting days if you\u2019re not careful<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planning and discipline are required on fasting days to stick to the calorie limit<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with certain health conditions or who are taking certain medications<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Warrior_Diet\"><\/span><b>The <a href=\"https:\/\/betterme.world\/articles\/warrior-diet\/\">Warrior Diet<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of intermittent fasting involves consuming all your calories within a four-hour eating window, usually in the evening. During the day, you can eat small snacks or light meals, but the main meal is reserved for dinner.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-5\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It gives you more freedom during the day to eat small meals or snacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help with weight loss and improve insulin sensitivity<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-5\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may be challenging for those who are used to eating multiple meals throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with certain health conditions or who are taking certain medications<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5_1.png\" alt=\"intermittent fasting\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat-Stop-Eat_Method\"><\/span><b>Eat-Stop-Eat Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Eat-Stop-Eat method involves a 24-hour fast once or twice a week (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2015\/10000\/Intermittent_Fasting_Programs_and_Their_Effects_on.9.aspx#O3-9-5\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This means consuming no calories at all for an entire day, from dinner one day until dinner the next.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-6\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to significant weight loss results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may have potential health benefits such as improved insulin sensitivity and cellular repair<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-6\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be challenging to go a full 24 hours without eating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with certain health conditions or who are taking certain medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It isn\u2019t recommended for beginners or those with a history of disordered eating<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\">change your life for the better! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"OMAD_One_Meal_a_Day_Method\"><\/span><b>OMAD (One Meal a Day) Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">OMAD involves eating just one meal a day, typically within a one-hour window. This is seen as an extreme form of intermittent fasting and should not be attempted without prior experience with other types of IF.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-7\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to significant weight loss results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may improve blood sugar control and insulin sensitivity<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-7\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be challenging to consume all the necessary nutrients and calories in one meal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with certain health conditions or who are taking certain medications<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snake_Diet\"><\/span><b>Snake Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/snake-diet\/\">Snake Diet<\/a> is a type of fasting that involves extended fasts (24-48 hours or more) with short eating periods in between. It also emphasizes drinking &#8220;snake juice&#8221;, which is a mix of water, sea salt, and potassium chloride.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-8\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to quick weight loss results<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help break unhealthy food habits and improve insulin sensitivity<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-8\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be extreme and unsuitable for long-term use and is not safe for everyone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not provide adequate nutrients and electrolytes, potentially leading to health issues<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Endurance_Fasting\"><\/span><b>Endurance Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of fasting is popular among athletes and involves fasting for extended periods (e.g. 24 hours or more) before a big event or competition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is that by training the body to function without constant food intake, it becomes more efficient at using stored energy and can perform better during intense physical activity.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros-9\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is said to improve athletic performance and endurance<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons-9\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It isn\u2019t recommended for those who are new to intermittent fasting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It requires careful planning and consideration of individual needs and goals<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/2.png\" alt=\"intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Intermittent_Fasting_Is_the_Most_Effective\"><\/span><b>Which Intermittent Fasting Is the Most Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any IF method can be effective for weight loss and overall health, as long as it is followed consistently and paired with a healthy diet and lifestyle. It&#8217;s important to choose an IF schedule that works for your individual needs, preferences, and daily routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also want to consult a healthcare professional before you start any new fasting regimen, particularly if you have underlying health conditions or are taking certain medications.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, some benefits of IF may be unlocked by longer fasts. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Autophagy (the process of cellular repair and regeneration) is believed to be promoted after at least 16 hours of fasting, so longer fasting periods may be more beneficial for this purpose (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insulin sensitivity is believed to improve after around 12-14 hours of fasting, so shorter fasts may not have as much impact on blood sugar control (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-020-00116-1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Longer fasts (18 hours or more) or more frequent fasts may be necessary for significant weight-loss results.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ultimately, the most effective method of intermittent fasting is one you can stick to and that fits into your lifestyle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Intermittent_Fasting_Is_Good_for_Your_Body\"><\/span><b>Why Intermittent Fasting Is Good for Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting may be good for your body as it can have positive effects on metabolism, heart health, cell health, and aging. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By limiting the time period where you consume calories, IF can help reduce overall calorie intake and lead to weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some studies have suggested that IF may have positive effects on cholesterol levels, blood pressure, and other markers of heart health, potentially reducing the risk of cardiovascular disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1568163716302513\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting is believed to promote autophagy, which allows cells to repair and regenerate, potentially slowing down the aging process (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IF has also been linked to improved insulin sensitivity and blood sugar control, which can help prevent and manage conditions such as type 2 diabetes (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-020-00116-1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In addition, by breaking unhealthy food habits and promoting mindful eating, IF can help improve overall dietary choices and lead to a healthier lifestyle.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Side_Effects_of_Intermittent_Fasting\"><\/span><b>What Are the Side Effects of Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most commonly reported side effects of intermittent fasting include fatigue, irritability, headaches, and difficulty concentrating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These symptoms generally occur during the initial adjustment period as the body becomes used to a new eating pattern and can be managed by remaining hydrated and getting sufficient rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to these initial side effects, some individuals may experience more serious issues such as:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_blood_sugar\"><\/span><b>Low blood sugar\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This can be a concern for those with diabetes or other blood sugar control issues and it may require careful monitoring by a healthcare provider and adjustments to medication.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Disordered_eating\"><\/span><b>Disordered eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">IF can potentially trigger disordered eating behaviors in those with a history of restrictive or binge eating disorders (<\/span><a href=\"https:\/\/clindiabetesendo.biomedcentral.com\/articles\/10.1186\/s40842-023-00152-7\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s important to approach IF in a mindful and balanced way, avoiding extremes and listening to your body&#8217;s needs. Those who have a history of eating disorders should avoid diets or restrictive eating patterns.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nutrient_deficiencies\"><\/span><b>Nutrient deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depending on the type of IF you follow, it may be challenging to consume all the necessary nutrients within a limited eating window. This is why it&#8217;s important to focus on nutrient-dense foods and take supplements as required.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hormonal_imbalances\"><\/span><b>Hormonal imbalances<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people, particularly women, may experience hormonal imbalances such as changes in menstrual cycles or fertility issues when they practice IF. It&#8217;s always best to consult a healthcare professional who will advise on the most appropriate <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-schedule-for-women\/\">intermittent fasting schedule<\/a> for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1.png\" alt=\"intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_1410_and_168_fasting\"><\/span><strong>What is the difference between 14\/10 and 16\/8 fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The difference between 14\/10 and 16\/8 fasting is the length of the fasting period. In a 14\/10 schedule, you fast for 14 hours and have an eating window of 10 hours. In a 16\/8 schedule, you fast for 16 hours and have an eating window of eight hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both schedules fall under the category of time-restricted feeding and have similar benefits, but a longer fasting period may lead to more significant results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_fast_for_12_or_16_hours\"><\/span><strong>Is it better to fast for 12 or 16 hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It may be better to fast for 16 hours than 12 hours, as longer fasting periods can lead to more significant health benefits, such as improved insulin sensitivity and weight loss. However, it&#8217;s important to choose a fasting schedule that works for your individual needs and lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find 16 hours too challenging, starting with a shorter fast (e.g. 12 hours) may be more sustainable in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_coffee_break_a_fast\"><\/span><strong>Does coffee break a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Black, unsweetened coffee will not break your fast. This beverage is acceptable during fasting periods as it doesn\u2019t significantly impact blood sugar or insulin levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, adding milk, cream, sugar, or any other caloric additive to your coffee will technically break a fast and disrupt the benefits of IF.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_sleep_count_as_fasting\"><\/span><strong>Does sleep count as fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, the hours you spend asleep count toward your fasting period. This is why many people choose to incorporate sleep time into their fasting schedule, as it helps them achieve longer fasts without feeling too hungry or deprived.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_intermittent_fasting_every_day\"><\/span><strong>Is it OK to do intermittent fasting every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s okay for most healthy adults to do intermittent fasting every day, as long as it is done sustainably and healthily. This means listening to your body&#8217;s needs, consulting a healthcare professional if necessary, and not becoming too restrictive or obsessive about your food choices.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may also be beneficial to incorporate different variations of IF (e.g. alternate day fasting or 5:2 method) to break through weight loss plateaus or unlock different health benefits.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is a flexible and customizable approach to eating that can offer a variety of benefits when it is practiced safely. It&#8217;s important to consult a healthcare professional before you start any type of intermittent fasting, particularly if you have underlying health conditions or are taking medications.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diets come and go, some with a bang and others with a whimper. Depending on how well you stick to them, results can range from impressive to non-existent. However, for many people, a strict regimen of what to eat can seem more like a prison than a path to health, and once they&#8217;re off the [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":79347,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[117,87],"class_list":["post-174","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What You Need To Know About Intermittent Fasting - BetterMe<\/title>\n<meta name=\"description\" content=\"Low carb \u2605 INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What You Need To Know About Intermittent Fasting\" \/>\n<meta property=\"og:description\" content=\"Low carb \u2605 INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-07T20:10:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/What-You-Need-To-Know-About-Intermittent-Fasting.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/dd34c02f4c6777e3d2197ee34647a573\"},\"headline\":\"What You Need To Know About Intermittent Fasting\",\"dateModified\":\"2025-07-07T20:10:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"},\"wordCount\":2221,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/What-You-Need-To-Know-About-Intermittent-Fasting.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Diets come and go, some with a bang and others with a whimper. Depending on how well you stick to them, results can range from impressive to non-existent.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, for many people, a strict regimen of what to eat can seem more like a prison than a path to health, and once they're off the diet, all the progress they've made is undone. This is why deciding when to eat may be a more palatable solution.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Intermittent <a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\\\">fasting<\/a> fits this bill perfectly, offering flexibility without the stress of counting every calorie. However, there's plenty you need to know before you dive into this eating pattern.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a simple breakdown of the top six things you need to understand about intermittent fasting. It's not as daunting as it sounds, and with a bit of knowledge, you may find it's the change you've been waiting for.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Intermittent Fasting (IF) is a pattern of eating that involves alternating cycles of fasting and eating (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What You Need To Know About Intermittent Fasting - BetterMe","description":"Low carb \u2605 INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","og_locale":"en_US","og_type":"article","og_title":"What You Need To Know About Intermittent Fasting","og_description":"Low carb \u2605 INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. Find out how, when, why, and what to eat for this diet to be successful.","og_url":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-07T20:10:56+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/What-You-Need-To-Know-About-Intermittent-Fasting.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/dd34c02f4c6777e3d2197ee34647a573"},"headline":"What You Need To Know About Intermittent Fasting","dateModified":"2025-07-07T20:10:56+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/"},"wordCount":2221,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/What-You-Need-To-Know-About-Intermittent-Fasting.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Diets come and go, some with a bang and others with a whimper. Depending on how well you stick to them, results can range from impressive to non-existent.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, for many people, a strict regimen of what to eat can seem more like a prison than a path to health, and once they're off the diet, all the progress they've made is undone. This is why deciding when to eat may be a more palatable solution.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Intermittent <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">fasting<\/a> fits this bill perfectly, offering flexibility without the stress of counting every calorie. However, there's plenty you need to know before you dive into this eating pattern.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's a simple breakdown of the top six things you need to understand about intermittent fasting. It's not as daunting as it sounds, and with a bit of knowledge, you may find it's the change you've been waiting for.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Intermittent Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Intermittent Fasting (IF) is a pattern of eating that involves alternating cycles of fasting and eating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4516560\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It's not  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","url":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","name":"What You Need To Know About Intermittent Fasting - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/What-You-Need-To-Know-About-Intermittent-Fasting.png","dateModified":"2025-07-07T20:10:56+00:00","description":"Low carb \u2605 INTERMITTENT FASTING \u27a4 meal plan has combined benefits from the individual diets. 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