Intermittent Fasting for Beginners: A Gentle Start

Intermittent fasting for beginners works best when it’s flexible. Choose a window that fits your life (like 12–14 hours overnight) and keep meals balanced when you’re eating. The goal isn’t starvation—it’s a simple structure that helps you eat more intentionally.

Start small, notice how you feel, and adjust. Fasting isn’t required for fat loss; it’s just one tool.

Popular schedules

12/12 or 14/10 most days, with 16/8 if it feels good. Keep workouts inside your eating window if heavy strength is on the schedule, or have a light snack before training.

Make it sustainable

Hydrate, drink black coffee or tea, and break the fast with protein, produce, and smart carbs. If energy dips, shorten the window. For movement that pairs well with fasting, see our free functional strength e‑book and a no‑gym training plan for quick sessions.

Gentle structure, better awareness—that’s fasting done right.