What is the best fasting plan for beginners?

December 15, 2025 •

4 min read

According to researchers at Johns Hopkins, our bodies are capable of going for extended periods without food. Fasting is a practice that dates back centuries, and today, modern science suggests that regular time-restricted eating may offer several health benefits. This guide will help you determine what is the best fasting plan for beginners and provide actionable steps for getting started safely.

Quick Summary

An introductory guide detailing the best intermittent fasting plans, with a focus on beginner-friendly options like the 12:12 and 16:8 methods. It provides practical tips, common benefits, and essential considerations for those new to the practice.

Key Points

Start Slowly: Begin with the most manageable plan, the 12:12 method, which involves a 12-hour eating and 12-hour fasting period.
Consider the 16:8 Method Next: Once comfortable, progress to the popular 16:8 method, where you fast for 16 hours and eat within an 8-hour window.
Prioritize Nutrient-Dense Foods: During your eating window, focus on whole foods rich in protein, fiber, and healthy fats to stay full and maximize benefits.
Stay Hydrated: Drink plenty of water, black coffee, or unsweetened tea during your fasting period to curb hunger and avoid dehydration.
Listen to Your Body: Pay attention to signals like extreme fatigue or dizziness and adjust your plan as needed; initial discomfort should subside within weeks.
Consult a Doctor First: Individuals with certain health conditions, or those who are pregnant or breastfeeding, should speak with a healthcare professional before starting.

Understanding Intermittent Fasting for Novices

Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. Unlike many diets that focus on what you eat, IF focuses on when you eat. It is not about starvation but rather about shifting your body's energy source from glucose (sugar) to stored fat through a process called "metabolic switching". For beginners, easing into this new eating pattern is crucial for long-term success and avoiding common side effects.

The Best Fasting Plans for Beginners

While more advanced methods like alternate-day fasting or the 5:2 diet exist, they can be challenging and are not recommended for those just starting. The best approach for beginners is time-restricted eating, which aligns with your natural sleep cycle and is easier to adopt. The most popular options include:

The 12:12 Method: This is the gentlest and most recommended starting point for beginners. It involves a 12-hour eating window and a 12-hour fasting period. For example, if you finish dinner at 8 p.m., you would simply wait until 8 a.m. the next morning to have your first meal. This is a simple and effective way to test how your body responds to fasting, as much of the fasting period is spent asleep.
The 16:8 Method: Once you are comfortable with the 12:12 method, you can gradually increase your fasting window to 16 hours, with an 8-hour eating window. This is one of the most widely practiced forms of IF. A common schedule involves skipping breakfast and having your meals between noon and 8 p.m.. This provides a slightly more prolonged fasting state, enhancing metabolic benefits while remaining manageable for most lifestyles.
The 14:10 Schedule: For those who find the jump to 16:8 too difficult, the 14:10 plan is an excellent intermediate step. It allows for a 10-hour eating window and a 14-hour fast, easing your body's transition towards longer fasting periods.

Practical Tips for Starting Your Fasting Journey

To make your experience smooth and sustainable, consider these practical tips:

Start Slowly and Gradually Increase: If you are new to fasting, your body needs time to adapt. Begin with the 12:12 method for a week or two, and if you feel good, incrementally extend the fasting window by an hour or two.
Stay Hydrated: Drinking plenty of water is essential, especially during your fasting period. Many people confuse thirst with hunger, so staying hydrated can help curb cravings. Calorie-free beverages like black coffee and unsweetened herbal teas are also permitted.
Choose Nutrient-Dense Foods: What you eat during your eating window is just as important as when you eat. Focus on whole foods rich in protein, healthy fats, fiber, and vitamins. This helps keep you full and prevents overeating or consuming unhealthy, processed foods to compensate for the fasting period.
Plan Your Meals: Knowing what and when you will eat can prevent impulsive, unhealthy choices. Plan satisfying, balanced meals within your eating window.
Listen to Your Body: Pay close attention to how you feel. It's normal to feel some initial hunger or fatigue, but if you experience dizziness or extreme weakness, it's crucial to adjust your schedule or stop. Your body will give you signals as it adapts to the new rhythm.
Prioritize Quality Sleep: Poor sleep can disrupt hormones that regulate hunger and appetite, making fasting more difficult. Aim for consistent, good-quality sleep to support your body's adaptation process.

Beginner Fasting Plan Comparison

Understanding the differences between beginner-friendly fasting methods can help you choose the best fit for your lifestyle. The following table provides a clear comparison.


Feature	12:12 Method	16:8 Method	14:10 Method
Fast Duration	12 hours	16 hours	14 hours
Eating Window	12 hours	8 hours	10 hours
Difficulty Level	Easiest (Ideal for absolute beginners)	Moderate (Next step for most beginners)	Intermediate (Gentle transition to 16:8)
Typical Schedule	8 p.m. to 8 a.m. fast, eat 8 a.m. to 8 p.m.	8 p.m. to 12 p.m. fast, eat 12 p.m. to 8 p.m.	7 p.m. to 9 a.m. fast, eat 9 a.m. to 7 p.m.
Overlaps with Sleep	Maximally overlaps, making it very manageable.	Substantially overlaps, making it convenient.	Good overlap with sleep, manageable for those who need an earlier meal.
Main Advantage	Eases the body into fasting with minimal hunger or side effects.	More pronounced metabolic benefits like fat burning and improved insulin sensitivity.	Offers a smoother transition from standard eating patterns to more restricted times.

Potential Risks and Considerations

While intermittent fasting is generally safe for healthy adults, it is not for everyone. Certain individuals should avoid fasting or proceed only under medical supervision. These include pregnant or breastfeeding women, people with a history of eating disorders, and those with certain health conditions like diabetes. Common initial side effects may include headaches, dizziness, and irritability as your body adjusts. These symptoms often subside after a few weeks. Always consult a healthcare professional before starting any new eating regimen. For a deeper dive into the science behind IF, resources like the Johns Hopkins Medicine page on the topic can be a valuable starting point.

Conclusion: Finding Your Best Fasting Plan

For most people new to this eating pattern, the best fasting plan for beginners is the 12:12 method. It is the easiest to adopt, aligns perfectly with an overnight fast, and allows you to build confidence and consistency without extreme discomfort. Once this becomes a comfortable routine, you can explore gradually extending your fasting window to the 16:8 method for enhanced benefits. The key to long-term success is to listen to your body, stay hydrated, and prioritize nutrient-dense whole foods during your eating window. By taking a gradual, mindful approach, fasting can become a sustainable and beneficial part of your health and wellness journey. Remember that consistency and quality food choices are just as important as the fasting itself.

Frequently Asked Questions

The easiest fasting plan for beginners is the 12:12 method, which involves a 12-hour eating window followed by a 12-hour fasting period. This is often the most manageable because most of the fasting occurs while you are sleeping.

No, black coffee does not break a fast. It contains minimal to no calories and is acceptable during your fasting window. However, adding sugar, milk, or cream will break the fast.

It typically takes about two to four weeks for your body to become accustomed to intermittent fasting. During the first few weeks, it is normal to experience temporary side effects like hunger, irritability, or fatigue.

When breaking your fast, it's best to eat nutrient-dense, easily digestible foods to avoid blood sugar spikes and discomfort. Good options include Greek yogurt with berries, a small portion of oatmeal, or a salad with lean protein.

Yes, you can exercise while fasting. Light to moderate exercise, such as fasted cardio, can be beneficial, but listen to your body. Some people prefer to schedule intense workouts during their eating window to ensure they have enough energy.

Not losing weight while fasting can be due to consuming too many calories during your eating window, an inconsistent routine, or a lack of exercise. Even with time-restricted eating, a calorie deficit is necessary for weight loss.

Intermittent fasting is not recommended for children and teens, women who are pregnant or breastfeeding, people with a history of eating disorders, or individuals with certain medical conditions like type 1 diabetes.