Beginner Fasts

Start Small, Start Smart

Fasting doesn’t need to be extreme to be effective. The best way to begin is by starting gently — giving your body time to adjust while building consistency.

Common Beginner Fasting Methods

12/12 Fast

• How it works: 12 hours eating, 12 hours fasting.

• Example: Eat from 7:00 AM – 7:00 PM, fast overnight.

• Why it’s great: Gentle, easy to follow, and works well as a first step.

14/10 Fast

• How it works: 14 hours fasting, 10 hours eating.

• Example: Eat from 9:00 AM – 7:00 PM, fast the rest.

• Why it’s great: Builds discipline while giving the digestive system more rest.

16/8 Fast (Most Popular)

• How it works: 16 hours fasting, 8 hours eating.

• Example: Eat between 12:00 PM – 8:00 PM, fast overnight and morning.

• Why it’s great: Supports weight balance, insulin sensitivity, and energy levels.

Tips for Beginners

✅ Stay hydrated — water, tea, or black coffee can help.
✅ Break your fast gently — avoid overeating or heavy meals right away.
✅ Be patient — hunger waves often pass within 15–20 minutes.
✅ Focus on whole, nourishing foods during your eating window.

Using Fastify to Stay on Track

The Fastify App makes beginner fasting easier with:

• Timers → track your fasting and eating windows.

• Reminders → stay consistent with gentle notifications.

• Reports → see your progress and celebrate small wins.

 Note for Safety: If you feel dizzy, weak, or unwell, break your fast and listen to your body. Fasting is a tool for healing, not suffering.

 Remember: It’s not about perfection — it’s about progress. Even starting with a 12/12 fast is already a win for your health.