{"id":59692,"date":"2024-03-27T08:43:38","date_gmt":"2024-03-27T08:43:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59692"},"modified":"2024-03-27T08:43:38","modified_gmt":"2024-03-27T08:43:38","slug":"12-hour-fasting-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/","title":{"rendered":"12-Hour Fasting Benefits, Scientifically-Backed"},"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\/12-hour-fasting-benefits\/#Is_fasting_for_12_hours_good_for_you\" >Is fasting for 12 hours good for you?<\/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\/12-hour-fasting-benefits\/#It_encourages_weight_loss\" >It encourages weight loss<\/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\/12-hour-fasting-benefits\/#It_suits_the_fasting_newbies\" >It suits the fasting newbies<\/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\/12-hour-fasting-benefits\/#It_reduces_inflammation\" >It reduces inflammation<\/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\/12-hour-fasting-benefits\/#It_improves_brain_health\" >It improves brain health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#It_evokes_changes_in_the_functions_of_cells_hormones_and_genes\" >It evokes changes in the functions of cells, hormones, and genes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#It_promotes_heart_health\" >It promotes heart health<\/a><\/li><\/ul><\/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\/12-hour-fasting-benefits\/#How_many_calories_do_you_burn_fasting_for_12_hours\" >How many calories do you burn fasting for 12 hours?<\/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\/12-hour-fasting-benefits\/#How_much_weight_can_you_lose_by_fasting_for_12_hours\" >How much weight can you lose by fasting for 12 hours?<\/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\/12-hour-fasting-benefits\/#Is_12_hours_enough_for_autophagy\" >Is 12 hours enough for autophagy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#What_is_the_best_intermittent_fasting_window_to_lose_belly_fat\" >What is the best intermittent fasting window to lose belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#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-13\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#How_long_is_it_safe_to_fast\" >How long is it safe to 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\/12-hour-fasting-benefits\/#Is_fasting_for_14_hours_effective\" >Is fasting for 14 hours effective?<\/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\/12-hour-fasting-benefits\/#What_is_the_12_12_fasting_rule\" >What is the 12 12 fasting rule?<\/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\/12-hour-fasting-benefits\/#How_many_hours_is_considered_fasting\" >How many hours is considered 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\/12-hour-fasting-benefits\/#What_is_the_longest_healthy_fast\" >What is the longest healthy fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-recipes\/\">Intermittent fasting<\/a> has boomed in the 21st century, becoming a trendy and generally healthy way to lose weight. It\u2019s a diet strategy that combines alternated periods of eating and extended fasting.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits&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=12_hour_fasting_benefits\" 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;\">But is this concept truly new?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Actually, no. Long ago, humans were seeking food in the wild and did not have access to food 24\/7 like the present day. Our ancestors would hunt animals in the fasted state and were better at recovering from inevitable injuries in the wild.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from not consuming food regularly, they had an active lifestyle, which naturally developed them into strong and athletic human beings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now with the tech-driven society, people get stuck to their chairs daily with the food provided to them at any time they wish. Unhealthy snacks, junk food, alcohol, processed meals &#8211; have become the daily guilty pleasure for some of us. Why not get a quick snack and watch a favorite TV show?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consequently, these lifestyle choices have led some individuals to develop obesity, diabetes, and other health conditions, all of which have steadily risen in past decades.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some individuals looking to reduce weight have switched to fasting, with beginners starting with the 12-hour fast &#8211; the moderate version of fasting. Today you\u2019ll have the chance to unlock 12-hour fasting benefits, scientifically backed, and learn the answer to one crucial question &#8211; is it really the right method for weight loss?<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_fasting_for_12_hours_good_for_you\"><\/span><b>Is fasting for 12 hours good for you?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-hour fasting rules are simple: you need to abstain from food for 12 hours a day, and then enjoy your meals, with meal guidance in the non-fasting window relatively limited.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a great example of a fasting day. You fast between 7 pm and 7 am. You finish your dinner before 7 pm and wait until 7 am to eat breakfast but would be asleep for much of the time in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to a 12-hour fast vs a 16-hour fast, both of these ways are beginner-friendly. In the second case, you fast for 16 hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without further ado, let\u2019s talk about the advantages of <\/span><b><a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\">12-hour Intermittent Fasting<\/a>:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It encourages weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It suits the fasting newbies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It reduces inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It improves brain health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It evokes changes in the functions of cells, hormones, and genes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It promotes heart health<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_encourages_weight_loss\"><\/span><b>It encourages weight loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to some research, fasting for 10\u201316 hours can aid the body in turning its fat stores into energy, which releases ketones into the bloodstream. Through a few mechanisms, this process may encourage weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3680567\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). You will unravel more information about the effects of fasting on weight loss in the next segments.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_suits_the_fasting_newbies\"><\/span><b>It suits the fasting newbies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 12-hour fasting approach is relatively simple for beginners, since you may incorporate the non-eating window in your sleep time. <\/span><span style=\"font-weight: 400;\">This makes a 12-hour daily fast a good stepping stone for people interested in intermittent fasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another good thing about this approach is that the common feelings of hunger, dizziness, low energy, and irritability have less of an impact during this 12-hour fasting regime.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_reduces_inflammation\"><\/span><b>It reduces inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another vital benefit of the 12-hour fast lies in reducing inflammation. Inflammation is strongly associated with a variety of health conditions, such as diabetes, cardiovascular disease, and even cancer (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/symptoms\/21660-inflammation\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study in 2019 showed that intermittent fasting may reduce inflammation (<\/span><a href=\"https:\/\/www.cell.com\/cell\/fulltext\/S0092-8674(19)30850-5\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_improves_brain_health\"><\/span><b>It improves brain health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies suggest that intermittent fasting, including a 12-hour fast, is associated with a reduced risk for neurological disorders, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alzheimer\u2019s disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parkinson&#8217;s disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5411330\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, fasting has been associated with enhanced cognition, reduced brain d<\/span><span style=\"font-weight: 400;\">amage after a stroke, and reduced rate of neurodegeneration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836141\/#:~:text=Fasting%20improves%20cognition%2C%20stalls%20age,multiple%20sclerosis%20in%20animal%20models.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\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=12_hour_fasting_benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"12 hour fasting benefits\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_evokes_changes_in_the_functions_of_cells_hormones_and_genes\"><\/span><b>It evokes changes in the functions of cells, hormones, and genes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When people don\u2019t eat for a bit in the fasting period, they go through several changes:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormone levels: Your body changes hormone levels to make stored body fat more accessible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gene expression: Changes to certain genes may positively impact your longevity and disease protection.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Human growth hormone levels: The level of HGH in the blood may increase, which promotes fat-burning and muscle gain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insulin levels: Blood insulin levels drop, which boosts fat burning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8954770\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_promotes_heart_health\"><\/span><b>It promotes heart health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A literature review in 2016 shows that intermittent<\/span> <span style=\"font-weight: 400;\">fasting benefits may also extend to better heart health. In both people and animals, intermittent fasting has been associated with a decrease in:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">triglycerides (a type of fat linked to heart disease)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">heart rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5411330\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/chicken-alfredo-keto\/\"><i>5 Chicken Alfredo Keto Recipes for Fast Dinners or Family Stunners Without Eating Too Many Carbs<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_you_burn_fasting_for_12_hours\"><\/span><b>How many calories do you burn fasting for 12 hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As was mentioned, during the fasting period, your body enters a state of ketosis where it uses stored fat as an energy source instead of glucose. This metabolic shift aids weight loss for a few physiological reasons and improves insulin sensitivity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of calories burned during 12-hour fasting may not be significant and is highly variable by individual. Yet, a 12-hour fast can lead to an overall decrease in calorie intake. By abstaining from food for 12 hours people often consume fewer calories throughout the day, with a calorie deficit contributing to weight loss over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no definite number of calories expended during a 12-hour fast since many factors affect the results, including your metabolism, weight, sex, and activity level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the food you\u2019re eating during a non-fasting period plays a crucial role in eliciting a calorie deficit and dropping weight.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_much_weight_can_you_lose_by_fasting_for_12_hours\"><\/span><b>How much weight can you lose by fasting for 12 hours?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">12-hour fasting weight loss results may be seen after 10 weeks of following the regime. Experts highlight that a 12-hour intermittent fasting regime can yield around 7-10 pounds of weight loss within this period. However, individual factors including body weight, body composition, sex, activity level, and intake during the non-fasting period have significant influences on ultimate weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that every individual is different and some people might need more time to lose this number of pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, the question stays the same &#8211; is fasting the right choice for weight loss?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The new research, published in <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2771095?guestAccessKey=444bbcb2-7e13-4dc6-998f-5de5e27aa19e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=092820\"><span style=\"font-weight: 400;\">JAMA Internal Medicine<\/span><\/a><span style=\"font-weight: 400;\">, examined time-restricted eating, which involves fasting for 12 or more hours daily. Many practitioners would routinely skip breakfast and eat all their meals between roughly noon and 8 pm, resulting in a daily 16-hour fast (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2771095?guestAccessKey=444bbcb2-7e13-4dc6-998f-5de5e27aa19e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=092820\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This research found that overweight adults who would routinely fast for 16 hours daily, eating all their meals between noon and 8 pm, gained very few benefits from it. Throughout the 3-month study, they lost an average of just two to three and a half pounds, and most of the weight they cut was not body fat but \u201clean mass,\u201d or non-fat body tissues, including muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surely, losing muscle during fasting is normal, but testing groups lost more muscle mass than expected. This is concerning, as muscle loss is linked to lower mortality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6348595\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Metabolism may also decrease from a fast and calorie deficit, and this slower rate of energy expenditure may make sustaining weight loss challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers found that the main reason for people to have lost muscle mass was because the assigned group skipped breakfast, which caused their overall daily protein intake to fall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, if you decide to fast for 12 hours, ensure that protein is dosed throughout your non-fasting period, regardless of where meals fall. While protein recommendations for weight loss vary, 1 gram of protein per pound of body weight is sufficient for most adults looking to healthily lose weight while maintaining muscle mass.\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=12_hour_fasting_benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"12 hour fasting benefits\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Other crucial things to consider while sticking to an intermittent <a href=\"https:\/\/betterme.world\/articles\/best-fasting-schedule\/\">fasting schedule<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated. You are allowed to drink water, non-sugar black coffee, and tea. Adequate hydration is associated with improved results among adults attempting to lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a balanced diet during non-<a href=\"https:\/\/betterme.world\/articles\/fasting-windows\/\">fasting windows<\/a>. One major mistake that people make when fasting is binging on unhealthy food after they fast for 12 hours. Yes, you don\u2019t count calories precisely, but you still need to keep tabs on what and how much you\u2019re eating. Suppose you allow yourself to indulge in junk food and sugary beverages after each fast. These foods are conducive to a calorie surplus and feelings of hunger reappearing relatively sooner. In that case, you may not only decrease your chances to lose weight but might regain more since you\u2019re going to be hungrier, therefore, consuming more calories. Instead, consume foods high in protein, promoting feelings of satiety, and fiber, promoting feelings of fullness, and found in veggies, fruits, whole grains, nuts, and legumes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage in strength training. Studies have found that you can maintain muscle mass while fasting by doing resistance training and consuming more protein during eating windows (<\/span><a href=\"https:\/\/translational-medicine.biomedcentral.com\/articles\/10.1186\/s12967-016-1044-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Heavier strength training is also very potent in increasing metabolic rate.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The final answer is yes, both 12 and 16-hour fasting benefits for weight loss can help you drop fat only if you eat a balanced diet during eating windows, drink enough fluids, and engage in strength training.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_12_hours_enough_for_autophagy\"><\/span><b>Is 12 hours enough for autophagy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Autophagy is the natural mechanism allowing your body to break down and reuse old cell parts so your cells can function more efficiently (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/24058-autophagy\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Animal studies have shown that 12 hours of fasting is enough to induce autophagy, and 24 hours of fasting had the highest autophagy process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8388447\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_best_intermittent_fasting_window_to_lose_belly_fat\"><\/span><b>What is the best intermittent fasting window to <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-belly-fat-overnight\/\">lose belly fat?<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no one ideal intermittent fasting window that contributes to weight loss because other factors also impact this process: your starting weight, metabolism, and adherence to the fasting protocol, diet, and exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that intermittent fasting might help people lose visceral fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8726642\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Visceral or belly fat is harmful, as it surrounds vital organs in your body and releases substances that lead to chronic diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first thing you need to do as a newbie is start with a moderate fasting window. The key ones are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12-hour fasting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16:8 fasting regime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5:2 method: <\/span><span style=\"font-weight: 400;\">consume only 500-600 calories on two non-consecutive days of the week and eat with a more typical calorie or macronutrient intake on the other five days.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Secondly, prioritize a balanced diet and regular exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thirdly, manage stress and sleep enough. Chronic stress and inadequate sleep increase cortisol levels which hinder your progress to lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5958156\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). If you want to get rid of a saggy belly, you need to practice stress-reducing techniques either with or without the help of a professional therapist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is, no matter what IF method you pick, it won\u2019t work out and produce a calorie deficit and weight loss if you fail to eat healthily and stay active.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced diet rich in protein and fiber+strength training sleep+hydration+less chronic stress = the body you always wanted, as each of these components is conducive to a healthful reduction in body fat. Lacking one of these points may spoil the whole weight reduction process, especially in your belly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P.S. You can\u2019t spot weight loss in one area. It\u2019s impossible to drop fat only in your belly. By contrast, you focus on whole-body training along with specialized belly exercises.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/18-hour-fast\/\"><i>An 18-Hour Fast May Be Just Be What Your Body Needs for Optimal Health<\/i><\/a><\/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=12_hour_fasting_benefits\"><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=\"12 hour fasting benefits\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_is_it_safe_to_fast\"><\/span><strong>How long is it safe to fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If it\u2019s your first time fasting, you may feel dizzy, tired, hungry, and irritated even during moderate fasting regimes. Yet, for newbies, the safe fasting method is either a 12 or 16-hour fast. Gradually, when you start feeling better and get used to these methods, you can shift to more challenging versions, like 24 or 48-hour fast. However, fasting times beyond 24 hours have increased physiological downsides and risks and are not necessary for weight and body fat reduction.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_fasting_for_14_hours_effective\"><\/span><strong>Is fasting for 14 hours effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting for 14 hours is effective. It may provide positive effects on weight loss, cholesterol levels, blood pressure, and blood sugar. Combining the 14-hour fast with regular exercises and a balanced diet is beneficial for the aforementioned benefits.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_12_12_fasting_rule\"><\/span><strong>What is the 12 12 fasting rule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 12:12 fasting method is perfect for beginners. Here\u2019s how you do it: <\/span><span style=\"font-weight: 400;\">Choose a 12-hour overnight fasting period\u2014for instance, 8pm to 8am<\/span> <span style=\"font-weight: 400;\">Finish your meal before your eating window ends in the evening. During the fasting period drink enough water and other no-calorie beverages, like green tea or black coffee.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_hours_is_considered_fasting\"><\/span><strong>How many hours is considered fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Abstaining from food for at least 12 hours counts as fasting. A 12-hour fast is an excellent method for newbies, as most of the fasting window occurs while you\u2019re asleep.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_longest_healthy_fast\"><\/span><strong>What is the longest healthy fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The longest fast that has been researched and has not been found to have significant, unavoidable health drawbacks is 48 hours. Despite the possible benefits, this type of fasting is not recommended for beginners. Also, it has potential drawbacks, like feeling dizzy, exhausted, and sluggish, observed to a greater extent than with a shorter fast. To reduce the risks of a 48-hour fast, make sure you consume enough water, stay busy to prevent thoughts of hunger, and drink electrolytes.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits&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=12_hour_fasting_benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 12-hour fast is a beginner-positive fasting regimen, where you abstain from food for 12 hours a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After reading this article, you\u2019ve learned the main 12-hour fast benefits, scientifically backed: fasting may promote weight loss,<\/span><span style=\"font-weight: 400;\"> reduce inflammation, improve brain health, evoke changes in the functions of cells, hormones, and genes, and promote heart health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">12-hour fasting weight loss results may be seen after 10 weeks. Experts state that a 12-hour intermittent fasting regime can help you lose around 7-10 pounds within this period.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note, that if you want to reap the main benefits of this fasting regime, you need to dose protein throughout the non-fasting period; stay hydrated; eat a balanced diet during the eating windows, and engage in strength training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, make sure you sleep enough (at least 7 hours) and practice effective strategies to reduce chronic stress. By following these essential rules, you will lose full-body fat healthily without harming your organism.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting has boomed in the 21st century, becoming a trendy and generally healthy way to lose weight. It\u2019s a diet strategy that combines alternated periods of eating and extended fasting.\u00a0 But is this concept truly new?\u00a0 Actually, no. Long ago, humans were seeking food in the wild and did not have access to food [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":59741,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[171,236],"class_list":["post-59692","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>12-Hour Fasting Benefits, Scientifically-Backed - BetterMe<\/title>\n<meta name=\"description\" content=\"Is a 12-hour fast effective? 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It\u2019s high time you unraveled the truth behind \u2605 12 HOUR FASTING BENEFITS \u27a4, scientifically backed today.\u00a0\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/\" \/>\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=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/03\/4.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=\"Nataliia Lutsiv, Amanda Pasko, MS, MPH, 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=\"Nataliia Lutsiv, Amanda Pasko, MS, MPH, RD\" \/>\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\/12-hour-fasting-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f1e11e65f998015c6e6ebaeda7d7898\"},\"headline\":\"12-Hour Fasting Benefits, Scientifically-Backed\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/\"},\"wordCount\":2182,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/4.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-recipes\/\\\">Intermittent fasting<\/a> has boomed in the 21st century, becoming a trendy and generally healthy way to lose weight. It\u2019s a diet strategy that combines alternated periods of eating and extended fasting.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits\\\\&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;\\\">But is this concept truly new?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Actually, no. Long ago, humans were seeking food in the wild and did not have access to food 24\/7 like the present day. Our ancestors would hunt animals in the fasted state and were better at recovering from inevitable injuries in the wild.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Aside from not consuming food regularly, they had an active lifestyle, which naturally developed them into strong and athletic human beings.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now with the tech-driven society, people get stuck to their chairs daily with the food provided to them at any time they wish. Unhealthy snacks, junk food, alcohol, processed meals - have become the daily guilty pleasure for some of us. Why not get a quick snack and watch a favorite TV show?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Consequently, these lifestyle choices have led some individuals to develop obesity, diabetes, and other health conditions, all of which have steadily risen in past decades.\u00a0<\/span>\\r\\n\\r\\n<span ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/\",\"name\":\"12-Hour Fasting Benefits, Scientifically-Backed - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/4.png\",\"description\":\"Is a 12-hour fast effective? 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It\u2019s high time you unraveled the truth behind \u2605 12 HOUR FASTING BENEFITS \u27a4, scientifically backed today.\u00a0\u00a0","og_url":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/03\/4.png","type":"image\/png"}],"author":"Nataliia Lutsiv, Amanda Pasko, MS, MPH, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv, Amanda Pasko, MS, MPH, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f1e11e65f998015c6e6ebaeda7d7898"},"headline":"12-Hour Fasting Benefits, Scientifically-Backed","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/"},"wordCount":2182,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/12-hour-fasting-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/4.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-recipes\/\">Intermittent fasting<\/a> has boomed in the 21st century, becoming a trendy and generally healthy way to lose weight. It\u2019s a diet strategy that combines alternated periods of eating and extended fasting.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_hour_fasting_benefits\\&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;\">But is this concept truly new?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Actually, no. Long ago, humans were seeking food in the wild and did not have access to food 24\/7 like the present day. Our ancestors would hunt animals in the fasted state and were better at recovering from inevitable injuries in the wild.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Aside from not consuming food regularly, they had an active lifestyle, which naturally developed them into strong and athletic human beings.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Now with the tech-driven society, people get stuck to their chairs daily with the food provided to them at any time they wish. Unhealthy snacks, junk food, alcohol, processed meals - have become the daily guilty pleasure for some of us. 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