If you’re curious about fasting, but overwhelmed by the so-called “rules,” or maybe you’ve heard scary myths about it, you’re not alone. Fasting is often misunderstood and overcomplicated, even though it’s actually one of the simplest and most natural tools for improving health and supporting weight loss.

The good news is that you don’t have to jump into long or extreme fasts to get results. In fact, a better way to start fasting is to begin with the easiest option and slowly build from there.

Let’s break it down. 

What fasting is

In simple terms, fasting just means that you’re taking a break from eating for a period of time. That’s it. It’s not starvation. It’s not counting calories. It’s not a diet, and it’s definitely not punishing your body. 

When you fast, your body has time to lower insulin levels, which allows it to access stored fat and use it for energy instead of relying on constant food intake. Because insulin plays a major role in how the body stores and releases energy, this shift is why fasting supports weight loss and can improve blood sugar control over time. 

With that in mind, let’s look at the main types of fasting, starting with the easiest and working up to more challenging options. 

Intermittent Fasting (the easiest place to start)

Intermittent Fasting means you eat within a set window each day and don’t eat outside of it. Most people do this by delaying breakfast, stopping eating earlier in the evening, or both. Your eating window can be adjusted. Depending on your lifestyle, work schedule, and stress levels, certain fasting schedules may feel easier to maintain than others. 

Common Intermittent Fasting schedules include:

• 16/8 (8-hour eating window, 16 hour fast)

• 18/6 

• 19/5 

• OMAD (one meal a day)

Best for: 

• People who are new to fasting 

• Those who want structure without long fasts

• Anyone with social events or family meals 

• People who take medications that require food

Tips for Intermittent Fasting:

• Start with a longer eating window, like the 16:8, and work your way up to longer fasts

• Keep your fasting hours clean: water, unsweetened tea, or black coffee

• Take your electrolytes - electrolytes are still important, even during shorter fasts

• Remember that hunger comes in waves as appetite hormones rise and fall - it will pass

• When you eat, focus on nutrition and eat until satisfied 

Alternate Day Fasting 

Alternate Day Fasting (ADF) means you eat one day and fast the next. It’s very straightforward, and one of its biggest advantages is knowing you’ll be eating again the following day, which makes fasting days feel more manageable for many people. 

Best for:

• Those with some fasting experience

• People who want faster fat loss

• Anyone looking for more time in autophagy 

Tips for ADF’s:

• Stay busy on fasting days

• Going to bed earlier can help

• Hydration and electrolytes are essential 

• On eating days, prioritize nutrition and eat enough 

Extended fasting 

This is where fasting becomes more advanced. In general, Extended Fasting means fasting for three days or longer, which could be a 72-hour fast, a week-long fast, or even longer. While it sounds difficult, some people find longer fasts easier because they aren’t restarting every day.

Best for:

• Advanced fasters

• Those with significant weight to lose

• People dealing with serious metabolic issues 

• Anyone trying to break strong food addictions

• People who prefer simplicity and fewer decisions 

Tips for Extended Fasting:

• Electrolytes are critical, don’t skip them - take our dosage quiz to make sure you’re getting enough

• Drink at least 1.8 Litres/64 ounces of water daily, then drink to thirst

• Avoid intense exercise; walking is ideal

• Plan a safe refeed 

• Always listen to your body and break the fast if you feel unwell

A quick safety note 

No matter which type of fasting you choose to try, it’s important to check in with your doctor if you have metabolic disease or you’re on medications, especially those that affect blood sugar. 

Final thoughts

You don’t need long fasts to see benefits. Starting with a manageable approach and gradually increasing fasting duration tends to be more sustainable for most people. Fasting is flexible, and any amount done consistently can be helpful. 

There’s no prize for doing the hardest version. The best fasting plan is the one you can stick to and that's right for you.