Choosing the right fasting style doesn’t have to be complicated. In fact, the best fasting plan is the one that fits naturally into your lifestyle. What matters most is that you:
Eat enough calories to support your energy needs.
Avoid eating at least 2–3 hours before bedtime.
Aim for 12–16 hours of fasting between your last and first meal.
Once those basics are covered, pick the fasting window that feels most sustainable for you.
Quick Tip: No matter which method you choose, the key is consistency. Pick a fasting window that fits your lifestyle and allows you to feel good, stay energized, and keep it up long term.
The 12:12 Method
Simple, balanced, and beginner-friendly.
You eat during a 12-hour window and fast for the other 12 hours.
Example: If your first meal is at 8 AM, your last one should be by 8 PM. That means fasting from 8 PM until 8 AM the next morning.
This gentle approach is easy to stick to and works well for maintaining steady energy levels and supporting long-term wellness goals.
The 16:8 Method
Popular, effective, and great for results.
This fasting style gives you an 8-hour eating window and a 16-hour fast. It’s one of the most widely used methods because it’s flexible and delivers visible benefits for both health and weight management.
Most people choose to skip breakfast and start eating at noon. For instance:
First meal at 12 PM
Last meal by 8 PM
Fast from 8 PM to 12 PM the next day
If you’re active or exercise regularly, focus on eating high-protein foods and save most of your carbohydrates for after workouts to help your body recover and perform better.
The 20:4 Method
For experienced fasters looking for structure and discipline.
Known as one of the oldest fasting approaches, this method involves fasting for 20 hours and eating within a 4-hour window, usually in the evening.
During this time, you can enjoy small portions of nutrient-rich foods and pair your dinner window with your workout session for maximum impact.