Intermediate Fasts

Moving Beyond the Basics

Once you’ve built consistency with 12/12, 14/10, or 16/8, you may feel ready to challenge yourself with longer fasting windows. These methods give the body deeper rest and often unlock greater health benefits — but they require more discipline and mindfulness.

Common Intermediate Fasting Methods

18/6 Fast

• How it works: 18 hours fasting, 6 hours eating.

• Example: Eat between 12:00 PM – 6:00 PM.

• Why it’s great: Promotes fat burning and metabolic flexibility while still manageable for daily life.

20/4 Fast (OMAD – One Meal a Day)

• How it works: 20 hours fasting, 4 hours eating, often condensed to one main meal.

• Example: Eat one balanced meal at 5:00 PM and finish before 9:00 PM.

• Why it’s great: Simplifies eating, reduces decision fatigue, and encourages mindful meals.

24-Hour Fast

• How it works: Eat dinner, then don’t eat again until the following dinner (24 hrs).

• Frequency: Once or twice per week is common.

• Why it’s great: Provides deeper gut rest, supports autophagy (cellular cleanup), and builds mental resilience.

Tips for Intermediate Fasts

✅ Stay well-hydrated — water, black coffee, and tea are your allies.
✅ Keep your meals balanced — prioritize protein, healthy fats, and fiber.
✅ Plan around your schedule — choose fasting days when life feels less stressful.
✅ Break your fast gently — light meals, soups, or smoothies work best.

 Safety Reminder: Longer fasts are not for everyone. If you have health conditions, are pregnant/nursing, or take medications, consult your doctor before trying these methods.

 Intermediate fasting isn’t about toughness — it’s about tuning in to your body’s signals and building sustainable habits that support your health.