How to start without suffering

Start short, build up slowly, and do not punish yourself if you miss a day.

Start with 12 or 13 hours

If you have dinner at 9 pm and breakfast at 9 am, you already did 12 hours. It is the best starting point: it barely changes your routine.

Add one hour per week

When 12 h feels easy, try 13, then 14. 16:8 is the most studied plan, but you do not have to get there.

Hunger comes in waves

It usually shows up at your usual meal times and fades on its own in 15 to 30 minutes. Water, tea or coffee help.

Eat well in your eating window

Fasting does not cancel out overeating afterwards. Prioritize protein, vegetables and real food.

Missing a day is not failing

End your fast whenever you need to. Consistency over weeks matters more than one number on one day.

Sources

• de Cabo R, Mattson MP. N Engl J Med. 2019;381:2541-2551.

General information; not a substitute for a health professional.