The number of hours you should fast depends on your goals, lifestyle, and experience with fasting. Here are some common recommendations based on recent research and expert advice:
- A 12-hour fast is often recommended as a good starting point for health benefits and is easier to maintain. It involves fasting for 12 hours and eating during the other 12 hours. This can help maintain metabolic health and is manageable for most people.
- A 14-hour fast with a 10-hour eating window has been shown to improve mood, energy levels, and reduce hunger. Consistency in the fasting window daily enhances these benefits.
- A 16-hour fast (with an 8-hour eating window) is popular for weight loss and fat burning because it allows more time for the body to deplete glycogen stores and shift to fat as a fuel source. It is often recommended for those who have tried a 12-hour fast without seeing desired benefits.
- Longer fasts (e.g., 24 to 48 hours) may offer additional benefits like enhanced cell repair and insulin sensitivity but should be done less frequently and with caution.
Overall, starting with 12 to 14 hours of fasting daily is safe and beneficial for most people. If you want stronger effects like fat loss, you can gradually increase to 16 hours. The key is to choose a fasting duration that you can maintain consistently and matches your health goals. Always listen to your body and consult with a healthcare provider if you have any medical conditions or concerns. This summary is based on multiple sources including recent studies and expert recommendations from 2023 to 2025.
