{"id":56416,"date":"2023-10-26T17:13:31","date_gmt":"2023-10-26T17:13:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56416"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-fast-properly","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","title":{"rendered":"How to Fast Properly to Reap Wellness Rewards"},"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><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Time-Restricted_Eating_TRE\" >Time-Restricted Eating (TRE)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Alternate-Day_Fasting\" >Alternate-Day Fasting<\/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\/how-to-fast-properly\/#5_2_Method\" >5:2 Method<\/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\/how-to-fast-properly\/#The_Water_Fast\" >The Water Fast<\/a><\/li><\/ul><\/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\/#Fasting_Guidelines_to_Master_Any_Fasting_Schedule\" >Fasting Guidelines to Master Any Fasting Schedule<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Who_Shouldnt_Fast\" >Who Shouldn\u2019t Fast?<\/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\/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-9\" 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-10\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#How_to_Fast_for_a_Day\" >How to Fast for a Day<\/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\/how-to-fast-properly\/#How_to_Do_a_3-Day_Fast_Correctly\" >How to Do a 3-Day Fast Correctly<\/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\/#How_to_Fast_to_Lose_Weight\" >How to Fast to Lose Weight<\/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\/#10_Top_Tips_to_Master_Fasting\" >10 Top Tips to Master Fasting<\/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\/#For_more_ways_to_master_fasting\" >For more ways to master fasting:\u00a0<\/a><\/li><\/ul><\/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\/how-to-fast-properly\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Is_Fasting_for_3_Days_Healthy\" >Is Fasting for 3 Days Healthy?<\/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\/#What_Happens_if_You_Dont_Eat_for_5_Days\" >What Happens if You Don\u2019t 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-18\" href=\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/#Whats_the_Longest_You_Can_Fast_Safely\" >What\u2019s the Longest You Can Fast Safely?<\/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\/how-to-fast-properly\/#Does_Sleep_Count_as_Fasting\" >Does Sleep Count as Fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" 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 is the right question you should ask from the start. How can you fast to ensure you achieve the ultimate benefits? How can you ensure safety while fasting? Can you master intermittent fasting to achieve improved health and fitness? Yes, you can!<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_fast_properly&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=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;\">Knowing how to fast properly will make you more likely to see some benefits while reducing the risks of potential setbacks with intermittent fasting (IF). Let\u2019s help you become an expert on fasting.\u00a0<\/span><\/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;\">How long you fast depends on the fasting type and program that works best for you; some popular choices include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12-hour method (<\/span><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14\/10 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6953486\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16\/8 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Warrior Diet (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/warrior-diet\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate-day fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7732631\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 5:2 Diet (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/ask-the-expert\/fast-diet\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-Day Fast (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319835#what-is-water-fasting\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Various fasting plans are available, as you can see. Let\u2019s discover more about each one and others, before you determine which you should use. The coming guide will also help you determine which one suits you, depending on your individual needs. It is important to talk to your doctor before starting any fasting regimen. Certain medical conditions and medications must be taken into consideration, and note that some people should not fast.<\/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\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_fast_properly\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time-Restricted_Eating_TRE\"><\/span><b>Time-Restricted Eating (TRE)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 12\/12 vs. 16\/8 intermittent fasting schedules go head to head as two of the most popular TRE programs (<\/span><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, TRE is a form of intermittent fasting that limits your eating and fasting to specific times each day with multiple schedules, including:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>12\/12 Plan<\/b><span style=\"font-weight: 400;\">: The first plan encourages you to eat your regular calories for 12 hours daily while cutting drinks and food for the other 12 hours. It\u2019s simple because you mostly sleep through your fast while you may lose weight if you reduce your overall calorie intake (<\/span><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>14\/10 Plan<\/b><span style=\"font-weight: 400;\">: With the next TRE method, you\u2019ll fast for 14 hours and eat during a 10-hour window. This method has been found to reduce weight, blood pressure, and blood lipids in patients with metabolic syndrome (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6953486\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s good to start with a shorter fasting window and work your way up as a beginner.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>16\/8 Plan<\/b><span style=\"font-weight: 400;\">: The 16\/8 intermittent fasting plan suggests fasting overnight for 16 hours and eating all your regular calories within an 8-hour eating window. It may reduce inflammation, improve heart health risk factors, and help you lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>20\/4 Plan<\/b><span style=\"font-weight: 400;\">: The Warrior Diet is an intense fasting routine with a 4-hour eating window to consume calories. Medical News Today warns that it may be too strict for some and cause nutritional deficiencies, fatigue, or fainting (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/warrior-diet\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/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=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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate-Day_Fasting\"><\/span><b>Alternate-Day Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alternate-day fasting (ADF) has two methods. The traditional method is eating your typical calories one day and zero calories the next. The modified version has you eating up to 30% of your calories on fasting days. It\u2019s useful for beginners. Chinese researchers found that ADF helps people lose weight and may reduce the risk of chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7732631\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_2_Method\"><\/span><b>5:2 Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another popular fasting plan is the 5:2 method. You eat a normal amount, five days a week (but preferably healthy and balanced meals) and cut your calories to 500-600 for two non-consecutive days. The British Heart Foundation discusses the 5:2 Diet, indicating that there is some evidence to suggest it can help with weight loss and may improve risk factors for cardiovascular disease and diabetes (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/ask-the-expert\/fast-diet\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Water_Fast\"><\/span><b>The Water Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 3-day fast is a method to stay without food or drinks other than water for 24-72 hours (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319835#what-is-water-fasting\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). It requires proper guidance to ensure you remain hydrated. This is not for beginners and should be done under medical supervision.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fasting_Guidelines_to_Master_Any_Fasting_Schedule\"><\/span><b>Fasting Guidelines to Master Any Fasting Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing how to fast properly means understanding the basics and discovering necessary secrets to make everything work in your favor and prevent potential risks. Let\u2019s help you find out how long you should fast and how to master every part of your journey.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Shouldnt_Fast\"><\/span><b>Who Shouldn\u2019t Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first rule of fasting is to consult your doctor. The Cleveland Clinic suggests some people can\u2019t fast safely, including (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/5-tips-for-fasting-the-healthy-way\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant\/breastfeeding moms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women looking to conceive<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetics struggling to manage their glucose\/insulin levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone with chronic kidney disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Underweight people<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Someone with a current or past eating disorder<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Cleveland Clinic recommends discussing fasting methods with your doctor if using chronic medication (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/5-tips-for-fasting-the-healthy-way\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). You can also discuss supplements and multivitamins with a dietitian or doctor who knows how to plan fasting around your needs.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_a_Beginner_Start_Fasting\"><\/span><b>How Should a Beginner Start Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For beginners, knowing how to fast will safely introduce your body to a fasting journey with a reduced risk of experiencing side effects. Dr. Nizar Zein suggests easing into a fast (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/5-tips-for-fasting-the-healthy-way\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Start by reducing your portions and calorie drinks for a few days before fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start filling up on protein and complex carbs while avoiding simple carbs as you near the fasting day. Also, plan ahead for any medication you may use during the fast. Furthermore, reduce high-intensity to low-intensity workouts and drink plenty of water, leading to the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay hydrated during and after your fast with zero-calorie water. Finally, you\u2019ll ease out of the fast with small meals. Avoid binging right after breaking a fast. Instead, spread your calories over 2-3 meals. Ease in and out of fasting to prevent fatigue, weakness, and hunger (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/5-tips-for-fasting-the-healthy-way\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to ease into fasting is to begin with the 12\/12 and slowly progress to longer fasting periods.\u00a0<\/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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Hours_Is_a_Good_Fast\"><\/span><b>How Many Hours Is a Good Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 16\/8 fasting plan is a popular schedule, but starting slow and progressing to longer fasts may work. Harvard states that 12 hours of fasting may be long enough to trigger ketosis (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/time-to-try-intermittent-fasting\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Fast_for_a_Day\"><\/span><b>How to Fast for a Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eat dinner before 8 p.m. and don\u2019t eat until 8 a.m. the next morning using the 12\/12 method (<\/span><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Alternatively, eat your last meal before 8 p.m. and only eat again at 10 a.m. the next day using the 14\/10 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6953486\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Finally, eat dinner before 8 p.m. and only eat the next day at noon if using the 16\/8 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_3-Day_Fast_Correctly\"><\/span><b>How to Do a 3-Day Fast Correctly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Knowing how to fast safely for 3 days will save you a lot of trouble and potential risks. Medical News Today discusses that typical water fasting means that you remain without food or drinks other than water for 24-72 hours (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319835#what-is-water-fasting\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Always discuss a 3-day fast with your doctor before entering one.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, don\u2019t fast if you feel unwell. Otherwise, you may eat a nutritionally dense meal before 8 p.m. the night before starting the water fast. Stop strenuous activities before you start, and choose 3 days when you can rest. Finally, remaining hydrated is essential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mineral water provides fluid and some of the electrolytes you need during the fast, but you can also use supplements or a multivitamin suggested by a dietitian or doctor.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Fast_to_Lose_Weight\"><\/span><b>How to Fast to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-fasting-diet-meal-plan\/\"><span style=\"font-weight: 400;\">fasting diet plan<\/span><\/a><span style=\"font-weight: 400;\"> will help you consume nutrients while losing weight with fasting (<\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-fasting-diet-meal-plan\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Also, <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-exercise\/\"><span style=\"font-weight: 400;\">intermittent fasting exercise<\/span><\/a><span style=\"font-weight: 400;\"> can help you shed pounds without putting too much stress on your body during the fast (<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-exercise\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Fasting, the right exercise, and proper nutrition shed pounds.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Top_Tips_to_Master_Fasting\"><\/span><b>10 Top Tips to Master Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting on any schedule requires following guidelines to avoid potential side effects. Follow these tips to fast like a pro and achieve any wellness goal:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop fasting if you feel unwell. Austin researchers suggest you stop fasting if you experience excessive fatigue, insomnia, nausea, headaches, digestive issues, or unexplained pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5819235\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat small amounts of food on fasting days if you struggle with strict schedules. For example, modify the 5:2 method to eat up to 25% of your calories on fasting days (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/ask-the-expert\/fast-diet\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink enough fluids during and between fasts. French research shows that around 20-30% of your fluids come from food (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5084017\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Replace that fluid loss with the recommended 2-3 liters of water daily (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8369953\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Break a fast with a smaller calorie intake. Eating too much when you break a fast can sometimes lead to bloating and gas (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430851\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Washington scientists found that eating too little protein during weight loss may cause muscle loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28507015\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Eat more protein and engage in workouts to strengthen muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The UC Davis Department of Nutrition warns that some people may lack nutrients when they fast (<\/span><a href=\"https:\/\/nutrition.ucdavis.edu\/outreach\/nutr-health-info-sheets\/pro-intermittent-fasting\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Take a multivitamin, or speak to a dietitian about supplements.\u00a0<\/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=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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat healthy balanced meals to keep your nutritional balance between fasts. Medicine Net suggests adding lean protein from legumes, pulses, chicken, fish, and turkey (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_do_you_eat_on_intermittent_fasting\/article.htm\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Also, eat plenty of high-fiber vegetables, whole grains, and healthy fats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Missouri researchers suggest that intermittent fasting and the <a href=\"https:\/\/betterme.world\/articles\/the-mediterranean-diet-benefits-facts-and-tips\/\">Mediterranean diet<\/a> can be done together (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109720361131\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Try eating a Mediterranean-style diet between fasts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medicine Net also suggests you avoid simple carbs and high-calorie foods between fasts (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_do_you_eat_on_intermittent_fasting\/article.htm\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Also, limit any calorie drinks, such as coffee with milk or soda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, stick to the FDA\u2019s recommended limit of 400 milligrams of caffeine daily if you drink black coffee during fasting (<\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Soda, tea, and chocolate also have caffeine.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <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\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_ways_to_master_fasting\"><\/span><b>For more ways to master fasting:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/what-can-you-drink-during-intermittent-fasting\/\"><span style=\"font-weight: 400;\">Intermittent fasting<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\"><span style=\"font-weight: 400;\">Low-carb intermittent fasting<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/what-breaks-a-fast\/\"><span style=\"font-weight: 400;\">What breaks a fast?<\/span><\/a><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_Fasting_for_3_Days_Healthy\"><\/span><b>Is <a href=\"https:\/\/betterme.world\/articles\/fasting-for-3-days\/\">Fasting for 3 Days<\/a> Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We can\u2019t say if it is healthy or safe for you. That is a discussion for you and your healthcare provider. Medical News Today suggests a typical water fast lasts anywhere from 24 hours to 3 days (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319835\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). However, don\u2019t exceed 24-72 hours without consulting your doctor. A medically supervised water fast might go longer than three days. Even for shorter fasts, it\u2019s a good idea to talk to your healthcare provider first.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Happens_if_You_Dont_Eat_for_5_Days\"><\/span><b>What Happens if You Don\u2019t Eat for 5 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not eating for five days will lead to metabolic adaptations to starvation. You should not fast that long without being medically supervised, so discuss it with your healthcare provider first.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whats_the_Longest_You_Can_Fast_Safely\"><\/span><b>What\u2019s the Longest You Can Fast Safely?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water fasting is thought to be safe for up to three days before seeking medical supervision (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319835\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). However, you can go longer with supervision if desired and determined to be safe by you and your healthcare provider (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24003-ketosis\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The National Library of Medicine shares Alan Goldhamer\u2019s medically supervised water fast that lasts 5-40 days (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4684131\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This period is only safe under strict medical supervision if you aren\u2019t eating any nutrients. Also, Polish researchers completed a small study where 12 middle-aged men safely water fasted for 8 days under supervision (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8369953\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Please, only do longer fasts under supervision!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Does_Sleep_Count_as_Fasting\"><\/span><b>Does Sleep Count as Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is a natural fasting state, whether you\u2019re on a program or not. It\u2019s easier to sleep through your fasting periods and keep eating windows during the day.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing how to fast properly might help you lose weight or meet your health goals with less risk. Start slow and progress as your body adapts to the fasting schedules. Also, embrace the best fasting tips to ensure you master the art of intermittent fasting.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_fast_properly&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=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><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to fast properly is the right question you should ask from the start. How can you fast to ensure you achieve the ultimate benefits? How can you ensure safety while fasting? Can you master intermittent fasting to achieve improved health and fitness? Yes, you can! Knowing how to fast properly will make you more [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":56419,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[178,87],"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 to Reap Wellness Rewards - BetterMe<\/title>\n<meta name=\"description\" content=\"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. Let\u2019s discover how.\" \/>\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 to Reap Wellness Rewards\" \/>\n<meta property=\"og:description\" content=\"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. Let\u2019s discover how.\" \/>\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:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/how-to-fast-properly.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 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\":\"Caroline Lambert\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fabe8ecbcb9b776c4b92925b2bb1296a\"},\"headline\":\"How to Fast Properly to Reap Wellness Rewards\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-fast-properly\/\"},\"wordCount\":1930,\"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\/how-to-fast-properly.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How to fast properly is the right question you should ask from the start. How can you fast to ensure you achieve the ultimate benefits? How can you ensure safety while fasting? Can you master intermittent fasting to achieve improved health and fitness? Yes, you can!<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_fast_properly\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Knowing how to fast properly will make you more likely to see some benefits while reducing the risks of potential setbacks with intermittent fasting (IF). Let\u2019s help you become an expert on fasting.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Long Should You Fast For?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">How long you fast depends on the fasting type and program that works best for you; some popular choices include:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">12-hour method (<\/span><a href=\\\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">14\/10 method (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6953486\/\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">16\/8 method (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/ ...\"},{\"@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 to Reap Wellness Rewards - 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\/how-to-fast-properly.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. 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She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Fast Properly to Reap Wellness Rewards - BetterMe","description":"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. Let\u2019s discover how.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","og_locale":"en_US","og_type":"article","og_title":"How to Fast Properly to Reap Wellness Rewards","og_description":"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. Let\u2019s discover how.","og_url":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/how-to-fast-properly.png","type":"image\/png"}],"author":"Caroline Lambert, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@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":"Caroline Lambert","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fabe8ecbcb9b776c4b92925b2bb1296a"},"headline":"How to Fast Properly to Reap Wellness Rewards","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-fast-properly\/"},"wordCount":1930,"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\/how-to-fast-properly.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">How to fast properly is the right question you should ask from the start. How can you fast to ensure you achieve the ultimate benefits? How can you ensure safety while fasting? Can you master intermittent fasting to achieve improved health and fitness? Yes, you can!<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_fast_properly\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Knowing how to fast properly will make you more likely to see some benefits while reducing the risks of potential setbacks with intermittent fasting (IF). Let\u2019s help you become an expert on fasting.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Long Should You Fast For?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">How long you fast depends on the fasting type and program that works best for you; some popular choices include:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12-hour method (<\/span><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14\/10 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6953486\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16\/8 method (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/ ..."},{"@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 to Reap Wellness Rewards - 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\/how-to-fast-properly.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Knowing \u2605 HOW TO FAST PROPERLY \u27a4 can save you time and reduce potential risks while you lose weight or achieve your desired wellness goals. 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