A 12-hour fast is a common starting point for intermittent fasting.
Many sources recommend a 12-hour fasting period as a manageable and effective way to begin intermittent fasting. This involves eating within a 12-hour window and fasting for the remaining 12 hours. For example, you might eat between 8 am and 8 pm. However, longer fasts of 14-16 hours or even longer are also discussed, often under medical supervision or with experience in fasting. Shorter fasting periods, like avoiding snacking between meals, can also be considered a form of intermittent fasting.
Here's a breakdown of the information from various sources:
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12-hour fast: This is frequently cited as an easy-to-implement method. Multiple sources, including Medical News Today, Mass General Brigham, and the BBC suggest a 12-hour fast as a suitable starting point or a generally beneficial practice to leave between meals.
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Longer fasts (14-16 hours or more): While 12 hours is a common recommendation, some suggest longer fasts, such as the 16/8 method (16 hours fasting, 8 hours eating) or even longer durations. Healthline mentions fasts lasting from 12 to 40+ hours, but advises starting with 12 hours and progressing to longer fasts only under guidance. MindBodyGreen suggests 14-18 hours might be ideal for weight loss benefits.
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Short-term fasting: Even avoiding snacking between meals and late-night eating can be seen as a form of fasting and has been suggested as a less intense way to begin. This approach is highlighted in an article from April 26th, 2024, which suggests starting small with fasting.
It's crucial to remember that the optimal fasting duration varies depending on individual factors and health conditions. Always consult with a healthcare professional before embarking on any significant dietary changes.
