{"id":174,"date":"2020-03-18T23:00:42","date_gmt":"2020-03-18T23:00:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=174"},"modified":"2026-05-15T07:57:33","modified_gmt":"2026-05-15T07:57:33","slug":"know-about-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/","title":{"rendered":"What Is Intermittent Fasting? Types, Benefits, Side Effects, and How to Start"},"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\/#16_8_Method\" >16:8 Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Time-Restricted_Eating_Method_TRE\" >Time-Restricted Eating Method (TRE)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Periodic_Fasting_Methods\" >Periodic Fasting Methods<\/a><\/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\/#Alternate-Day_Fasting_ADF\" >Alternate-Day Fasting (ADF)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#5_2_Diet\" >5:2 Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#The_Warrior_Diet\" >The Warrior Diet<\/a><\/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\/#Eat-Stop-Eat_Method\" >Eat-Stop-Eat Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#OMAD_One_Meal_a_Day_Method\" >OMAD (One Meal a Day) Method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Snake_Diet\" >Snake Diet<\/a><\/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\/#Endurance_Fasting\" >Endurance Fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" 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-14\" 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-15\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Intermittent_Fasting_for_Women_Key_Considerations\" >Intermittent Fasting for Women: Key Considerations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#How_to_Get_Started_with_Intermittent_Fasting\" >How to Get Started with Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" 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-18\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Low_Blood_Sugar\" >Low Blood Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Disordered_Eating_Patterns\" >Disordered Eating Patterns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" 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-21\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Hormonal_and_Menstrual_Changes\" >Hormonal and Menstrual Changes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/#Whats_the_difference_between_14_10_and_16_8_fasting\" >What\u2019s 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-24\" 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-25\" 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-26\" 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-27\" 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-28\" 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;\">Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Rather than focusing on exactly which foods you should eat, it focuses on when you should eat them. It works by giving your body a break from digesting and metabolizing food, which may support various metabolic processes. This approach is often used by people who are looking for a flexible way to manage their eating habits without strictly tracking calories or following complex meal plans.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Know_About_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;\">IF has emerged as a popular alternative to traditional dieting and offers a fresh perspective for managing your eating habits. Unlike restrictive diets that focus on eliminating certain foods, intermittent fasting shifts the focus to timing, which can naturally reduce your calorie intake and potentially improve metabolic health. It appeals to those who are seeking flexibility and balance without the stress of constant food tracking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But is IF right for you? From understanding the various fasting methods to exploring its benefits and potential drawbacks, there\u2019s a lot to consider before you start. Whether you\u2019re aiming to boost your energy, support weight management, or simply try a new approach to eating, here\u2019s what you should know.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore BetterMe\u2019s customised fasting and nutrition plans designed around your goals.<\/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;\">The intermittent fasting diet is best described as a timing-focused eating pattern rather than a traditional food-restriction diet. It focuses on time-restricted eating windows, such as a 16-hour fast with an 8-hour eating window (16:8) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/nursing-and-health-professions\/intermittent-fasting\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This cycle can vary depending on the type of intermittent fasting you choose to follow. However, the main principle remains the same. You pause your calorie intake during certain times and consume your meals during specific windows. Let&#8217;s contrast that with a traditional diet where you have a set number of meals and snacks throughout the day, often with a strict focus on exactly what goes on your plate.<\/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, unless your fasting regimen allows you to consume a small number of calories while fasting.<\/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 a strict 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 balanced meals and nutrient-dense foods.\u00a0<\/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\u2019t required. By limiting your eating window, you tend to 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 practice, not a short-term diet.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It\u2019s advisable to speak with a healthcare provider before you start any fasting regimen, particularly if you have any underlying health concerns or are taking medication.<\/span><\/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 fasting, and you can actually create your own customized fasting schedule. As long as you fast for at least 12 hours a day, you\u2019re technically practicing intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who want a more structured approach, here\u2019s a helpful overview of the most commonly used methods.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1148\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Method<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fasting Window<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Eating Window<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Difficulty<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Best For<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16:8 method\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeginner to Intermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMost people, daily routine building\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t14:10 method (TRE)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t14 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeginner\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGentle introductions, women\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t18:6 method (TRE)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t18 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIntermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPushing past plateaus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5:2 diet\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tVaries (2 days modified)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 days normal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIntermediate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeople who prefer weekly flexibility\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlternate-day fasting (ADF)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t24 hours (modified)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t24 hours normal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdvanced\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBreaking routines, structured days\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWarrior diet\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdvanced\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEvening eaters, busy days\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEat-stop-eat\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t24 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNormal the rest of the week\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdvanced\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWeekly resets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOMAD\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t23 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1 hour\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHighly Advanced\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSimplicity, experienced fasters\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\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\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"16_8_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 8-hour window, typically between noon and 8 pm or 10 am and 6 pm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 16:8 method is a great beginner-friendly option for most people, as it\u2019s easy to adapt to and can produce encouraging results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11262566\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s also one of the popular approaches for fasting for beginners.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s flexible and easy to follow in daily life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can still eat at least 2 meals per day, depending on your window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s a practical starting point for most people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You spend a good chunk of your fasting time asleep, which makes it easier to stick to.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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 to the new routine.<\/span><\/li>\n<\/ul>\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 or 18:6 schedules.\u00a0<\/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 proponents believe can help support overall well-being (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8905332\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be tailored to suit your schedule and lifestyle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It has potential benefits for digestion, sleep quality, and weight management.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Periodic_Fasting_Methods\"><\/span><b>Periodic Fasting Methods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Periodic fasting refers to fasting protocols that involve full fasting days rather than daily time-restricted windows, such as the 5:2 diet or eat-stop-eat method. These methods focus on weekly structures rather than daily eating windows.<\/span><\/p>\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. ADF is a more intense form of intermittent fasting. While it may support weight management goals (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.586036\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), it can be challenging to stick to for extended periods.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be an effective approach for weight management.<\/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<p><b>Cons<\/b><\/p>\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 mindful of your intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be suitable for those with ongoing health concerns 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 reducing calorie intake to approximately 500-600 calories on two non-consecutive days each week. This is similar to ADF in that you still get some calories on fasting days, but it\u2019s a gentler schedule with less frequent fasting days.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help with weight management and support balanced energy levels.<\/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<p><b>Cons<\/b><\/p>\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 lower intake.<\/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 ongoing health issues.<\/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=\"The_Warrior_Diet\"><\/span><b>The Warrior Diet<\/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 4-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<p><b>Pros<\/b><\/p>\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, light snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may support weight management and insulin sensitivity.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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 individuals with specific health needs.<\/span><\/li>\n<\/ul>\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. This means consuming no calories at all for an entire day, from dinner one day until dinner the next.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to noticeable weight management results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may have potential wellness benefits, such as cellular repair support.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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\u2019s not suitable for those taking certain medications.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s not recommended for beginners or those with a history of restrictive eating patterns.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Know_About_Intermittent_Fasting\">Start using our app<\/a> and watch the magic happen.<\/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 1-hour window. This is seen as a highly advanced form of intermittent fasting and shouldn\u2019t be attempted without previous experience with gentler types of IF.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to weight management results for many people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may support balanced blood sugar markers for some people.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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 a single 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 ongoing health issues.<\/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 snake diet is a type of fasting that involves extended fasts (24-48 hours or more) with short eating periods in between. It also emphasizes drinking a specific electrolyte mix of water, sea salt, and potassium chloride.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can lead to quick weight changes.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be extreme, unsuitable for long-term use, and it isn&#8217;t suitable 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, which can lead to bodily discomfort.<\/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 before a big event or competition. The theory is that by training the body to function without constant food intake, it becomes more efficient at using stored energy during intense physical activity.<\/span><\/p>\n<p><b>Pros<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s popular among athletes looking to explore endurance strategies.<\/span><\/li>\n<\/ul>\n<p><b>Cons<\/b><\/p>\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, goals, and experience levels.<\/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\" \/><\/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 intermittent fasting method can support weight management and overall wellness, as long as it\u2019s followed consistently and paired with a nutrient-dense diet and active lifestyle (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2212267224002545\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s important to choose an intermittent fasting schedule that works for your individual needs, preferences, and daily routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for practical recommendations, many people find it helpful to start gently. For beginners, starting with a 12:12 or 14:10 schedule can ease your body into the routine. If your focus is on weight management (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.586036\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), progressing to a 16:8 or ADF schedule might be more supportive. For those who are interested in autophagy goals, fasts of 16 hours or more are commonly used.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some benefits of intermittent fasting may be unlocked by longer fasts. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cellular support:<\/b><span style=\"font-weight: 400;\"> Autophagy, which is the process of cellular clean-up, is believed to be promoted after at least 16 hours of fasting. 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;\">6<\/span><\/a><span style=\"font-weight: 400;\">), although individual response varies and longer fasts aren\u2019t suitable for everyone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insulin sensitivity:<\/b><span style=\"font-weight: 400;\"> Intermittent fasting has been linked to improved insulin sensitivity and blood sugar markers in some research (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s41043-025-01039-2\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This may be at least partly related to weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight management:<\/b><span style=\"font-weight: 400;\"> Longer fasts (18 hours or more) or more frequent fasts may be utilized by some people for more noticeable intermittent fasting results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, any schedule that allows you to reduce your calorie intake while still meeting nutrient needs should result in weight loss.<\/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 seamlessly 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><b>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of intermittent fasting can make it a positive addition to your routine. By limiting the time period in which you consume calories, intermittent fasting can help reduce overall calorie intake and support weight management goals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few ways this eating pattern may support your well-being:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight management:<\/b><span style=\"font-weight: 400;\"> Limiting your eating window often leads to a natural reduction in calorie intake (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2589004224002219\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). BMI (body mass index), a measure of body weight relative to height, is commonly used to track weight management progress. In addition, lean body mass\u2014everything in your body except fat\u2014is typically better preserved when protein intake remains adequate during intermittent fasting (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10107279\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Strength training is also important for maintaining muscle mass, particularly when it\u2019s done during your eating window for adequate fuel and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Wellness:<\/b><span style=\"font-weight: 400;\"> Some research has suggested that intermittent fasting may have positive effects on cholesterol levels, blood pressure, and other markers of heart health, which may go hand in hand with weight loss. This support can play a role in potentially reducing the risk of cardiovascular issues over time (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13668-025-00684-7\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cellular Repair:<\/b><span style=\"font-weight: 400;\"> Fasting is believed to promote autophagy. This natural process allows cells to clear out damaged components, repair themselves, and regenerate more efficiently (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Blood Sugar Support:<\/b><span style=\"font-weight: 400;\"> Intermittent fasting has been linked to improved insulin sensitivity and blood sugar markers, which is an area of active research interest (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s41043-025-01039-2\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). By giving your body longer breaks between meals, it doesn\u2019t have to produce insulin as frequently. Weight loss may also play a role in this.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful Eating:<\/b><span style=\"font-weight: 400;\"> By breaking unhelpful food habits and promoting mindful eating, intermittent fasting can help improve overall dietary choices. It encourages you to be more intentional about what you consume during your eating windows, which has the potential to lead to a more balanced lifestyle (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2023.1256101\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=\"Intermittent_Fasting_for_Women_Key_Considerations\"><\/span><b>Intermittent Fasting for Women: Key Considerations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting for women can sometimes look a bit different from how it does for men. Some research has suggested that women may experience different responses to extended fasting (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/381740409_Differential_Impacts_of_Intermittent_Fasting_on_Men_and_Women\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), making a gentle approach highly beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormonal sensitivity is a primary reason why women might need to adjust their fasting routines (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/381740409_Differential_Impacts_of_Intermittent_Fasting_on_Men_and_Women\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). The female body is highly attuned to calorie restriction and extended periods without food. Because of this, the general recommendation in the literature often suggests that women may find shorter fasting windows, such as 12 to 14 hours, to be a better starting point. This gentler approach can offer the benefits of fasting while minimizing stress on the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Menstrual cycle awareness is also important (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/381740409_Differential_Impacts_of_Intermittent_Fasting_on_Men_and_Women\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Some people notice changes in their cycles or energy levels when fasting. Listening to your body is important. If you feel excessive fatigue or discomfort, it\u2019s perfectly fine to adjust your fasting window or take a break.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are pregnant, breastfeeding, or trying to conceive, intermittent fasting is generally not recommended. The body requires consistent, adequate nourishment during these times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with a history of hormonal concerns should also consult a healthcare provider to ensure that fasting aligns with their personal needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting experience. It\u2019s advisable to speak with a healthcare provider before starting any fasting regimen, particularly if you have any underlying health concerns or are taking medication.<\/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\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Started_with_Intermittent_Fasting\"><\/span><b>How to Get Started with Intermittent Fasting<\/b><b>?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting started with a fasting diet plan doesn\u2019t have to be complicated. Many people find it helpful to start with a progressive approach that allows the body to adjust naturally over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple 3-step beginner ramp-up is a great way to begin.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with 12:12:<\/b><span style=\"font-weight: 400;\"> Fast for 12 hours overnight and eat within a 12-hour window during the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move to 14:10:<\/b><span style=\"font-weight: 400;\"> After one to two weeks, gradually extend your fast to 14 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress to 16:8:<\/b><span style=\"font-weight: 400;\"> If you feel comfortable, extend your fasting period to 16 hours.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample daily schedule table to help you visualize how this works:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1149\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Method<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Start Eating<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Stop Eating<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fast Duration<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12:12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8:00 am\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8:00 pm\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t14:10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t9:00 am\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t7:00 pm\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t14 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16:8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t11:00 am\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t7:00 pm\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t16 hours\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">During your eating window, you should focus on consuming nutrient-dense foods. Fill your plate with whole grains, adequate protein, healthy fats, and plenty of vegetables. This helps keep your energy steady and supports your overall well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common beginner mistakes include overeating during the eating window to compensate for the fast, or choosing too aggressive a protocol on the very first day. Remember to listen to your body and adjust as needed.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Know_About_Intermittent_Fasting\">see good results in a short time.<\/a><\/strong><\/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 temporary fatigue, irritability, headaches, and difficulty concentrating. These symptoms generally occur during the initial adjustment period as the body becomes used to a new eating pattern. They can often be managed by staying 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 other issues that require attention:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_Blood_Sugar\"><\/span><b>Low Blood Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re managing your blood sugar levels or taking medication that affects blood sugar, it\u2019s especially important to speak with a healthcare provider before starting intermittent fasting. Changes in eating times can influence how you feel, and it may require careful monitoring by a professional to ensure your routine is supportive (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12517626\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Disordered_Eating_Patterns\"><\/span><b>Disordered Eating Patterns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can potentially trigger unhelpful eating behaviors in those with a past experience of restrictive eating patterns (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s important to approach fasting in a mindful and balanced way, avoiding extremes and listening to your body&#8217;s needs. Those with a history of eating concerns should avoid restrictive eating patterns to protect their well-being.<\/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 fasting you follow, it may be challenging to consume all the necessary nutrients within a limited eating window. Micronutrients\u2014vitamins and minerals your body needs in small amounts\u2014can be harder to obtain consistently when eating within a limited window. The same can be true of macronutrients such as protein and fiber. This is why it\u2019s important to focus on nutrient-dense foods and speak with a professional about supplements if required.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hormonal_and_Menstrual_Changes\"><\/span><b>Hormonal and Menstrual Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women may notice changes in their menstrual cycle or energy levels when following intermittent fasting (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/381740409_Differential_Impacts_of_Intermittent_Fasting_on_Men_and_Women\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). These are personal experiences that vary significantly from person to person. It\u2019s always best to consult a healthcare professional who will advise on the most appropriate, gentle intermittent fasting schedule for you.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-6-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_difference_between_14_10_and_16_8_fasting\"><\/span><strong>What\u2019s 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. With a 14:10 schedule, you fast for 14 hours and have an eating window of 10 hours. With a 16:8 schedule, you fast for 16 hours and have an eating window of 8 hours. Both schedules fall under the category of time-restricted eating and offer similar support, but a longer fasting period may lead to different individual results depending on your routine.<\/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;\">Whether it\u2019s better to fast for 12 or 16 hours depends entirely on your personal goals and lifestyle. Longer fasting periods have been linked to more significant research outcomes in some studies, such as insulin sensitivity and autophagy markers. However, it\u2019s important to choose a fasting schedule that works for your individual needs. If you find 16 hours too challenging, starting with a shorter fast, such as 12 hours, may be much more sustainable in the long term. Sustainability is ultimately what leads to lasting results.<\/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 won\u2019t break your fast. This beverage is acceptable during fasting periods as it doesn\u2019t significantly impact blood sugar or insulin levels. However, adding milk, cream, sugar, or any other caloric additive to your coffee will technically break a fast and disrupt the fasting state. If you want to keep your fast intact, it\u2019s best to stick to plain water, black coffee, or plain tea.<\/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 absolutely count toward your fasting period. This is why many people choose to incorporate sleep time into their fasting schedule. This helps them achieve longer fasts without feeling too hungry or deprived. For example, if you sleep for eight hours, you\u2019re already halfway through a 16-hour fast before you even wake up.<\/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\u2019s suitable for most healthy adults to practice intermittent fasting every day, as long as it\u2019s done sustainably and thoughtfully. This means listening to your body&#8217;s needs, consulting a healthcare professional if necessary, and not becoming overly restrictive about your food choices. Some people find that varying their intermittent fasting approach helps keep their routine feeling fresh and sustainable in the long term.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Know_About_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 style=\"text-align: left;\"><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 customized approach to eating that shifts the focus from what you eat to when you eat. By finding an eating window that suits your lifestyle, you can create a routine that feels natural and sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main takeaway is to choose a protocol that fits comfortably into your daily life without causing excess stress or discomfort. For many people, intermittent fasting offers a flexible approach to managing their eating routine while supporting their overall wellness journey. Start small, listen to your body, and choose the routine that feels best for you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Rather than focusing on exactly which foods you should eat, it focuses on when you should eat them. It works by giving your body a break from digesting and metabolizing food, which may support various metabolic processes. This approach is [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":91848,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"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 Is Intermittent Fasting? Types, Benefits, Side Effects, and How to Start - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 KNOW ABOUT INTERMITTENT FASTING \u27a4 and how can you get started? Discover the types, the benefits, and the side effects, and get some beginner tips in this article.\" \/>\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 Is Intermittent Fasting? Types, Benefits, Side Effects, and How to Start\" \/>\n<meta property=\"og:description\" content=\"\u2605 KNOW ABOUT INTERMITTENT FASTING \u27a4 and how can you get started? Discover the types, the benefits, and the side effects, and get some beginner tips in this article.\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-15T07:57:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/know-about-intermittent-fasting.jpg\" \/>\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\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 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\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e9ee48edb06f99ec8a4a2d04d676209a\"},\"headline\":\"What Is Intermittent Fasting? Types, Benefits, Side Effects, and How to Start\",\"dateModified\":\"2026-05-15T07:57:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\"},\"wordCount\":3151,\"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\/know-about-intermittent-fasting.jpg\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Rather than focusing on exactly which foods you should eat, it focuses on when you should eat them. It works by giving your body a break from digesting and metabolizing food, which may support various metabolic processes. This approach is often used by people who are looking for a flexible way to manage their eating habits without strictly tracking calories or following complex meal plans.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">IF has emerged as a popular alternative to traditional dieting and offers a fresh perspective for managing your eating habits. Unlike restrictive diets that focus on eliminating certain foods, intermittent fasting shifts the focus to timing, which can naturally reduce your calorie intake and potentially improve metabolic health. It appeals to those who are seeking flexibility and balance without the stress of constant food tracking.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But is IF right for you? From understanding the various fasting methods to exploring its benefits and potential drawbacks, there\u2019s a lot to consider before you start. Whether you\u2019re aiming to boost your energy, support weight management, or simply try a new approach to eating, here\u2019s what you should know.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Explore BetterMe\u2019s customised fasting and nutrition plans designed around your goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Intermittent Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The intermittent fasting diet is best described as a timing-focused eating pattern rather than a traditional food-restriction diet. It focuses on time-restricted eating windows, such as a 16-hour fast with an 8-hour eating window (16:8) (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/topics\/nursing-and-health-professions\/intermittent-fasting\\\"><span style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\",\"url\":\"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/\",\"name\":\"What Is Intermittent Fasting? 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Types, Benefits, Side Effects, and How to Start","dateModified":"2026-05-15T07:57:33+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/know-about-intermittent-fasting\/"},"wordCount":3151,"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\/know-about-intermittent-fasting.jpg","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Rather than focusing on exactly which foods you should eat, it focuses on when you should eat them. It works by giving your body a break from digesting and metabolizing food, which may support various metabolic processes. 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