{"id":56416,"date":"2023-10-26T17:13:31","date_gmt":"2023-10-26T17:13:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56416"},"modified":"2026-05-07T11:47:45","modified_gmt":"2026-05-07T11:47:45","slug":"how-to-fast-properly","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","title":{"rendered":"How to Fast Properly: A Beginner&#8217;s Guide to 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\/how-to-fast-properly\/#How_Long_Should_You_Fast_For\" >How Long Should You Fast For?<\/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\/how-to-fast-properly\/#What_Are_the_Benefits_of_Fasting\" >What Are the Benefits of Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#What_Are_the_Main_Intermittent_Fasting_Rules\" >What Are the Main Intermittent Fasting Rules?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#What_Should_You_Eat_on_an_Intermittent_Fasting_Meal_Plan\" >What Should You Eat on an Intermittent Fasting Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Who_Shouldnt_Fast\" >Who Shouldn&#8217;t Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_to_Fast_Properly_for_Beginners\" >How to Fast Properly for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#What_Are_the_Water_Fasting_Rules\" >What Are the Water Fasting Rules?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_Does_Fasting_Relate_to_Body_Weight_Management\" >How Does Fasting Relate to Body Weight Management?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#What_Are_10_Top_Tips_to_Master_Fasting\" >What Are 10 Top Tips to Master Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#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-11\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Is_fasting_for_3_days_recommended\" >Is fasting for 3 days recommended?<\/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\/how-to-fast-properly\/#What_happens_if_you_dont_eat_for_5_days\" >What happens if you don&#8217;t eat for 5 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Whats_the_longest_you_can_fast\" >What&#8217;s the longest you can fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#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-15\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_long_should_you_fast_for\" >How long should you fast for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_should_a_beginner_start_fasting\" >How should a beginner start fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_many_hours_is_a_good_fast\" >How many hours is a good fast?<\/a><\/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\/how-to-fast-properly\/#How_to_fast_properly\" >How to fast properly?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How to fast properly starts with choosing a simple schedule, eating balanced meals during your eating window, and building up gradually. The goal is not to force long fasts right away. It is to create a routine that feels structured, realistic, and easier to maintain over time.<\/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=How_To_Fast_Properly\" 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 you\u2019re curious about intermittent fasting, it helps to start with the basics before changing your routine. How to fast properly is less about extremes and more about timing, consistency, and preparation. Many people try fasting because they want a simpler eating routine, fewer decisions during the day, or a more structured approach to their meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This beginners guide to intermittent fasting walks you through common schedules, practical intermittent fasting rules, what to eat during eating windows, and when to pause and check in with a qualified professional. You\u2019ll also find tips for fasting for beginners, water fasting rules, and answers to common questions. If you want an intermittent fasting guide that feels clear and manageable, this is a solid place to begin.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">This article is for informational purposes only and does not constitute medical advice. Fasting may not be suitable for everyone. Consult a qualified healthcare provider before starting any fasting regimen, especially if you have underlying conditions or take medication.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Fast_For\"><\/span><b>How Long Should You Fast For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good fasting window depends on your experience, schedule, and comfort level. Many beginners start with a <\/span><b>12-hour fast with a 12-hour eating window (12:12)<\/b><span style=\"font-weight: 400;\"> and adjust from there. Other commonly-used options include <\/span><b>a 14-hour fast with a 10-hour eating window (14:10)<\/b><span style=\"font-weight: 400;\"> and <\/span><b>a 16-hour fast with an 8-hour eating window (16:8) <\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Time-restricted eating is one of the easiest ways to begin because it gives your day a clear rhythm. A 12:12 schedule may feel approachable if you already stop eating after dinner. A 14:10 schedule gives you a slightly longer overnight fast. A 16:8 schedule is popular in many intermittent diet plans because it can feel structured without being overly complicated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other options exist too. <\/span><b>Alternate-day fasting<\/b><span style=\"font-weight: 400;\"> usually involves alternating regular eating days with lower-intake or fasting days. The <\/span><b>5:2 method<\/b><span style=\"font-weight: 400;\"> involves eating as usual on 5 days and eating much less on 2 non-consecutive days. These approaches may feel less beginner-friendly because they ask for bigger changes.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1100\" 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>Schedule<\/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>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\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\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\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\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\tComplete beginners\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\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\tPeople ready for a small step up\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\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\tPeople who want more structure\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\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\t2 lower-intake days per 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\tRegular intake on 5 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\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 planning\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\tADF\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\tAlternating fasting-style 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\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\tAlternating regular 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\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\tExperienced 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><span style=\"font-weight: 400;\">The best schedule is often the one you can repeat without making your day feel chaotic.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Fast_Properly\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Fasting\"><\/span><b>What Are the Benefits of Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of fasting can vary from person to person. For many people, the biggest value is structure. Intermittent fasting benefits are often tied to routine, meal timing, and consistency rather than dramatic overnight change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some commonly discussed benefits of fasting include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A simpler eating routine.<\/b><span style=\"font-weight: 400;\"> Fewer eating windows can mean fewer daily food decisions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More structure around meals.<\/b><span style=\"font-weight: 400;\"> This can help some people feel more organized during busy weeks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A clearer sense of hunger and fullness.<\/b><span style=\"font-weight: 400;\"> A regular schedule may help you notice patterns more easily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential support for body weight management.<\/b><span style=\"font-weight: 400;\"> Some reviews suggest intermittent fasting may be associated with changes in body weight for some individuals (<\/span><a href=\"https:\/\/www.bmj.com\/content\/389\/bmj-2024-082007\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential support for metabolic markers.<\/b><span style=\"font-weight: 400;\"> Some studies have explored how fasting patterns relate to markers linked with energy use and daily regulation (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/631\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better alignment with daily routines.<\/b><span style=\"font-weight: 400;\"> For some, eating within a set window simply feels easier to plan around work, errands, and family life (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2589004224002219\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That said, intermittent fasting benefits are not identical for everyone. Your experience may depend on sleep, stress, food choices, activity, and how gradually you ease in.<\/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=how_to_fast_properly\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14_1.png\" alt=\"how to fast properly\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Main_Intermittent_Fasting_Rules\"><\/span><b>What Are the Main Intermittent Fasting Rules?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting rules do not need to be complicated. A few simple guidelines can make the process feel more manageable.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with a shorter window.<\/b><span style=\"font-weight: 400;\"> If you are fasting for beginners, begin with 12:12 before trying 14:10 or 16:8.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep your meals balanced.<\/b><span style=\"font-weight: 400;\"> Include protein, fiber-rich carbohydrates, and fats during your eating window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink enough fluids.<\/b><span style=\"font-weight: 400;\"> Water matters during fasting windows and eating windows alike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid \u201cmaking up\u201d for the fast.<\/b><span style=\"font-weight: 400;\"> Large rebound meals can leave you feeling overly full or uncomfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan your eating window around real life.<\/b><span style=\"font-weight: 400;\"> Choose hours that fit work, social plans, and sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to how you feel.<\/b><span style=\"font-weight: 400;\"> If a schedule feels too disruptive, consider shortening the fasting window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build consistency before intensity.<\/b><span style=\"font-weight: 400;\"> Repeating a gentle plan often works better than jumping into a strict one.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A practical intermittent fasting guide should help you build a rhythm you can actually use. If your current routine feels scattered, a small shift in meal timing may be more useful than an aggressive fasting plan.<\/span><span style=\"font-weight: 400; font-size: 16px;\">\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_on_an_Intermittent_Fasting_Meal_Plan\"><\/span><b>What Should You Eat on an Intermittent Fasting Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An intermittent fasting meal plan should focus on satisfying, balanced meals during your eating window. You do not need a perfect menu. You need meals that are filling, practical, and easy to repeat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A helpful eating window often includes lean protein, fiber-rich carbohydrates, fats, and low-calorie beverages. This can support steadier energy and make your fasting window feel more manageable (<\/span><a href=\"https:\/\/www.hss.edu\/health-library\/move-better\/eating-for-energy\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1101\" 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>Food Category<\/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>Foods to Include<\/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>Foods to Limit<\/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\tProtein\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\tEggs, Greek yogurt, tofu, beans, fish, chicken\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 processed protein snacks\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\tCarbohydrates\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\tOats, brown rice, fruit, beans, whole-grain bread\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\tLarge amounts of refined sweets\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\tFats\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\tAvocado, nuts, seeds, olive oil\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\tHeavy fried foods in large portions\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\tBeverages\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\tWater, sparkling water, unsweetened tea, black coffee\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\tSugary drinks, frequent creamy add-ins\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;\">Try to build meals around foods that keep you satisfied. For example, lunch might include grilled chicken, rice, vegetables, and olive oil. A later meal could be yogurt with berries and nuts, or salmon with potatoes and salad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want a more structured approach, <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe<\/span><\/a><span style=\"font-weight: 400;\"> offers meal plans and recipes designed to support your daily routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Shouldnt_Fast\"><\/span><b>Who Shouldn&#8217;t Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting is not a fit for everyone. Some guidance suggests extra caution for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people who are pregnant or breastfeeding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people trying to conceive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people who are underweight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people with a current or past eating disorder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people who have trouble managing blood sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people with ongoing kidney-related concerns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">people taking daily medication that may be affected by meal timing<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This does not automatically mean fasting is off the table forever. It means you should not treat fasting like a casual trend if your routine or circumstances call for closer support. If any item on this list sounds familiar, check with a qualified clinician before changing your eating pattern.<\/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=how_to_fast_properly\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png\" alt=\"how to fast properly\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Fast_Properly_for_Beginners\"><\/span><b>How to Fast Properly for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to learn how to fast properly for beginners, start smaller than you think you need to. A gradual approach often feels easier to maintain.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Gradually:<\/b><span style=\"font-weight: 400;\"> Rather than jumping into a 16-hour fast, begin with a shorter duration. A 12-hour fast with a 12-hour eating window (12:12) is a gentle way to introduce your body to the process. You can slowly extend the fasting window as you feel more comfortable over the coming weeks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjust Your Current Habits:<\/b><span style=\"font-weight: 400;\"> A few days before you begin, try reducing your portion sizes slightly and cutting back on calorie-dense beverages. This can make the transition less of a shock to your system and ease potential discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan Your Meals:<\/b><span style=\"font-weight: 400;\"> Think about what you will eat when your window opens. Having a balanced meal ready can prevent you from reaching for heavily processed snacks when you are hungry.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Busy:<\/b><span style=\"font-weight: 400;\"> Keeping your mind occupied during the fasting window can help distract you from thoughts of food. Engage in light activities, work, or hobbies to pass the time smoothly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage Your Workouts:<\/b><span style=\"font-weight: 400;\"> During your first few fasts, you may want to stick to low-impact exercises like walking or gentle stretching. As your body adapts, you can gradually reintroduce more intense activities into your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Break Your Fast Gently:<\/b><span style=\"font-weight: 400;\"> When it is time to eat, start with a smaller meal. Eating a large meal too quickly can sometimes lead to temporary puffiness or discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progress slowly if needed.<\/b><span style=\"font-weight: 400;\"> After a week or two, you may consider 14:10 or 16:8.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This beginners guide to intermittent fasting works best when you focus on routine, not perfection. If motivation is low, start with something small and repeatable.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-for-seniors\/\"><i>Intermittent Fasting Schedule for Women: Benefits and Best Practices<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Water_Fasting_Rules\"><\/span><b>What Are the Water Fasting Rules?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water fasting rules are stricter than standard intermittent fasting rules. In a water fast, you avoid food and typically drink only water for a set period. Because this approach is more intense, it is not a beginner-friendly starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are considering water fasting, keep these basics in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">talk to a qualified healthcare provider first<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoid treating it like a casual reset<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">choose a short, clearly planned timeframe<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">prioritize rest and hydration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoid strenuous workouts during the fasting period<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">return to eating gradually afterward<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Longer fasts may require professional supervision. For most people exploring an intermittent fasting guide, shorter time-restricted eating schedules are the more practical place to begin.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Fasting_Relate_to_Body_Weight_Management\"><\/span><b>How Does Fasting Relate to Body Weight Management?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting and body weight management are related, but fasting is not a guaranteed shortcut. For some people, fasting may support body weight management by creating more structure around meals and reducing unplanned snacking (<\/span><a href=\"https:\/\/www.bmj.com\/content\/389\/bmj-2024-082007\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By restricting your eating to a specific timeframe, you may naturally consume fewer calories, which is helpful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, results can vary widely. Your eating window still matters. If fasting leads to oversized meals, frequent grazing, or a pattern that feels hard to maintain, it may not support your routine in the way you hoped.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of fasting for weight loss as one possible tool within a broader routine. Food choices, sleep, movement, and consistency still play a large role. If your goal includes body composition changes, it may help to pair fasting with balanced meals, enough protein, and regular activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore engaging fitness routines and structured meal plans in the BetterMe app to support your daily routine.<\/span><\/p>\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=How_To_Fast_Properly\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_10_Top_Tips_to_Master_Fasting\"><\/span><b>What Are 10 Top Tips to Master Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These tips can help you make your routine feel steadier and more practical:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stop if You Feel Unwell:<\/b><span style=\"font-weight: 400;\"> One study suggests that you should stop fasting if you experience excessive fatigue, severe discomfort, or unexplained digestive issues (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/19\/4216\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Pushing through extreme discomfort is never recommended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Modify if Necessary:<\/b><span style=\"font-weight: 400;\"> If a strict schedule feels too intense, try a modified approach. For example, you can eat a small percentage of your regular calories on fasting days when using the 5:2 method.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Fluids:<\/b><span style=\"font-weight: 400;\"> Research indicates that a significant portion of your daily fluid intake normally comes from food (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Be sure to replace this by drinking adequate water throughout your fast to stay fully hydrated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ease into Eating:<\/b><span style=\"font-weight: 400;\"> Break your fast with a modest portion of food to help your digestive system adjust smoothly and avoid temporary bloating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Protein:<\/b><span style=\"font-weight: 400;\"> One review found that consuming adequate protein is important for maintaining muscle mass during any weight management routine (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2405457724001761\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Ensure your meals include quality protein sources like chicken, tofu, or lentils.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider a Multivitamin:<\/b><span style=\"font-weight: 400;\"> Available guidance notes that some people may lack certain nutrients when they restrict their eating windows (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40657741\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A multivitamin can offer supportive coverage to fill potential gaps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Balanced Meals:<\/b><span style=\"font-weight: 400;\"> One overview suggests adding lean proteins to your meals and pairing them with high-fiber vegetables and healthy fats to stay satisfied and energized (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0023643821007398?via%3Dihub\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try a Mediterranean Approach:<\/b><span style=\"font-weight: 400;\"> Research indicates that combining intermittent fasting with a Mediterranean-style diet can be a practical and supportive combination for many people (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/15\/24\/5058\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Simple Carbs:<\/b><span style=\"font-weight: 400;\"> Available guidance also notes to avoid simple carbohydrates and highly processed snacks between fasts, as they can cause energy spikes and crashes that make fasting more difficult (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666324003726?via%3Dihub\"><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>Watch Your Caffeine Intake:<\/b><span style=\"font-weight: 400;\"> If you drink black coffee during your fast, be mindful of your overall caffeine consumption. Stick to recommended limits to avoid feeling jittery or disrupting your sleep schedule (<\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Explore a variety of workouts and recipes designed to support your daily routine. Start using the BetterMe app to build consistency.<\/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=how_to_fast_properly\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"how to fast properly\" \/>\u00a0<\/a><\/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=\"Is_fasting_for_3_days_recommended\"><\/span><strong>Is fasting for 3 days recommended?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not usually for beginners. A 3-day fast is much more demanding than a standard intermittent fasting schedule and may require professional guidance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_if_you_dont_eat_for_5_days\"><\/span><strong>What happens if you don&#8217;t eat for 5 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your body shifts into a much more extreme fasting state. This is not the same as everyday intermittent fasting, and it should not be approached casually.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_longest_you_can_fast\"><\/span><strong>What&#8217;s the longest you can fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">That depends on the type of fast and the level of supervision involved. For most beginners, shorter daily schedules like 12:12 or 14:10 are the more practical starting point.<\/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, sleep counts as fasting. That is one reason overnight schedules like 12:12 often feel approachable for beginners.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_you_fast_for\"><\/span><strong>How long should you fast for?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The ideal length of your fast depends on your personal preferences and lifestyle. Many beginners find success starting with a 12-hour fast with a 12-hour eating window (12:12), while more experienced individuals may prefer a 16-hour fast. It is best to start slowly and find a duration that feels comfortable for you.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_should_a_beginner_start_fasting\"><\/span><strong>How should a beginner start fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A beginner should start fasting by gently introducing a shorter fasting window, such as 12 hours overnight. Begin by delaying breakfast slightly and avoiding late-night snacks, ensuring you stay hydrated throughout the fasting period. Gradual changes tend to feel more realistic than long fasting windows right away.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_hours_is_a_good_fast\"><\/span><strong>How many hours is a good fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For many beginners, 12 hours is a good place to start. One review noted that this length may already shift the body into a fasting state overnight<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_fast_properly\"><\/span><strong>How to fast properly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">How to fast properly means choosing a realistic schedule, eating balanced meals, staying hydrated, and adjusting slowly. A steady routine often works better than an extreme one.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">This article is for informational purposes only and does not constitute medical advice. Fasting may not be suitable for everyone. Consult a qualified healthcare provider before starting any fasting regimen, especially if you have underlying conditions or take medication.<\/span><\/i><\/p>\n\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Fast_Properly\" 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>\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;\">Learning <\/span>how to fast properly<span style=\"font-weight: 400;\"> starts with simple choices: pick a manageable schedule, plan balanced meals, drink enough fluids, and build gradually. You do not need to do the longest fast or follow the strictest intermittent diet to get started. If you want a routine that feels more organized, this intermittent fasting guide can help you begin with clarity. Choose the approach that fits your day, adjust as needed, and focus on consistency over intensity.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to fast properly starts with choosing a simple schedule, eating balanced meals during your eating window, and building up gradually. The goal is not to force long fasts right away. It is to create a routine that feels structured, realistic, and easier to maintain over time. If you\u2019re curious about intermittent fasting, it helps [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":91615,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-56416","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>How to Fast Properly: A Beginner&#039;s Guide to Intermittent Fasting - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn \u2605 HOW TO FAST PROPERLY \u27a4 with this beginner\u2019s guide to intermittent fasting rules, schedules, meal ideas, and practical tips.\" \/>\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\/how-to-fast-properly\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Fast Properly: A Beginner&#039;s Guide to Intermittent Fasting\" \/>\n<meta property=\"og:description\" content=\"Learn \u2605 HOW TO FAST PROPERLY \u27a4 with this beginner\u2019s guide to intermittent fasting rules, schedules, meal ideas, and practical tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/\" \/>\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=\"2026-05-07T11:47:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1275-how-to-fast-properly.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=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e9ee48edb06f99ec8a4a2d04d676209a\"},\"headline\":\"How to Fast Properly: A Beginner&#8217;s Guide to Intermittent Fasting\",\"dateModified\":\"2026-05-07T11:47:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/\"},\"wordCount\":2126,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1275-how-to-fast-properly.jpg\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How to fast properly starts with choosing a simple schedule, eating balanced meals during your eating window, and building up gradually. The goal is not to force long fasts right away. It is to create a routine that feels structured, realistic, and easier to maintain over time.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re curious about intermittent fasting, it helps to start with the basics before changing your routine. How to fast properly is less about extremes and more about timing, consistency, and preparation. Many people try fasting because they want a simpler eating routine, fewer decisions during the day, or a more structured approach to their meals.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This beginners guide to intermittent fasting walks you through common schedules, practical intermittent fasting rules, what to eat during eating windows, and when to pause and check in with a qualified professional. You\u2019ll also find tips for fasting for beginners, water fasting rules, and answers to common questions. If you want an intermittent fasting guide that feels clear and manageable, this is a solid place to begin.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\">This article is for informational purposes only and does not constitute medical advice. Fasting may not be suitable for everyone. Consult a qualified healthcare provider before starting any fasting regimen, especially if you have underlying conditions or take medication.<\/span><\/i>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Long Should You Fast For?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good fasting window depends on your experience, schedule, and comfort level. Many beginners start with a <\/span><b>12-hour fast with a 12-hour eating window (12:12)<\/b><span style=\\\"font-weight: 400;\\\"> and adjust from there. 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The goal is not to force long fasts right away. It is to create a routine that feels structured, realistic, and easier to maintain over time.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re curious about intermittent fasting, it helps to start with the basics before changing your routine. How to fast properly is less about extremes and more about timing, consistency, and preparation. Many people try fasting because they want a simpler eating routine, fewer decisions during the day, or a more structured approach to their meals.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This beginners guide to intermittent fasting walks you through common schedules, practical intermittent fasting rules, what to eat during eating windows, and when to pause and check in with a qualified professional. You\u2019ll also find tips for fasting for beginners, water fasting rules, and answers to common questions. If you want an intermittent fasting guide that feels clear and manageable, this is a solid place to begin.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\">This article is for informational purposes only and does not constitute medical advice. Fasting may not be suitable for everyone. Consult a qualified healthcare provider before starting any fasting regimen, especially if you have underlying conditions or take medication.<\/span><\/i>\r\n<h2 style=\"text-align: center;\"><b>How Long Should You Fast For?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A good fasting window depends on your experience, schedule, and comfort level. Many beginners start with a <\/span><b>12-hour fast with a 12-hour eating window (12:12)<\/b><span style=\"font-weight: 400;\"> and adjust from there. Other commonly-used options include <\/span><b>a 14-hour fast with a 10-hour eating window (14:10)<\/b><span style=\"font-wei ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","url":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","name":"How to Fast Properly: A Beginner's Guide to Intermittent Fasting - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1275-how-to-fast-properly.jpg","dateModified":"2026-05-07T11:47:45+00:00","description":"Learn \u2605 HOW TO FAST PROPERLY \u27a4 with this beginner\u2019s guide to intermittent fasting rules, schedules, meal ideas, and practical tips.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-fast-properly\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1275-how-to-fast-properly.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1275-how-to-fast-properly.jpg","width":1920,"height":1200,"caption":"Woman holding a fresh salad in the kitchen while learning how to fast properly with balanced meals."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"How to Fast Properly: A Beginner&#8217;s Guide to Intermittent Fasting"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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