Intermittent fasting (IF) is a flexible approach to eating that can easily be tailored to your routine. There’s no single “perfect” fasting schedule; the best method is the one that fits you, your lifestyle, and your social habits.
All fasting plans can support weight loss and better health by helping you reduce calorie intake, as long as you don’t overcompensate during your eating window.
👉 Not sure which fasting style is right for you?
Check out our guide: Which Fasting Type Fits You Best? to explore the most common fasting methods and find one that suits your routine.
Start Slow and Build Up
It’s important to ease into fasting gradually instead of making a drastic change overnight.
Try This First:
Begin with the 14:10 method - that’s 14 hours of fasting and a 10-hour eating window. It’s one of the easiest schedules to follow and helps your body adapt smoothly.
Once you’re comfortable, you can move up to a 16:8 plan, where you fast for 16 hours and eat within 8 hours.
💡 Starting slowly helps your body adjust, reduces cravings, and makes fasting feel more natural, setting you up for long-term success.
What to Expect in the Beginning
When you first start, you might notice temporary side effects like hunger, cravings, fatigue, or mild weakness. This is completely normal, your body is just learning to switch from constant eating to using stored energy more efficiently.
💡 These effects usually fade within the first week or two. Staying hydrated and eating balanced meals during your eating window helps ease the transition.
Remember, fasting is a natural process your body is built for. Humans have practiced it for centuries, and your system is fully capable of adapting.
Stay Safe and Know When to Pause
Intermittent fasting is safe for most healthy adults, but it’s always wise to check with your doctor before you start, especially if you have medical conditions or take medication.
Avoid fasting or seek medical advice if you:
Have diabetes, low blood pressure, or other chronic conditions.
Have a history of disordered eating.
Are pregnant, breastfeeding, or under 18.
Are trying to conceive.
⚠️ If you feel unwell, dizzy, or experience concerning symptoms while fasting, stop immediately and consult your doctor.