15:30 Est (2024)

FAQs

Is 15 hours fast enough? ›

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners.

Fasting for 15 hours a day can indeed contribute to weight loss by creating a calorie deficit. During the fasting period, the body may tap into stored fat for energy, aiding in fat loss over time. Additionally, the restricted eating window may help control overall calorie intake, supporting weight management goals.

As with most eating plans, it's always a good idea to speak to your doctor before overhauling your diet, Hyer says. That's especially true if you take medications or have health problems or if you're considering more extreme fasting plans. But for most people, she says, a fast of 12 to 14 hours is a pretty safe bet.

Researchers found that fasting for 16 hours is beneficial to your body as long as you do not have comorbidities. If planned well, a 16-hour intermittent fasting diet provides you with many long-lasting health benefits. It is one of the easy diets to follow. But initially, it will be hard on the body.

If you don't eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.

Nutrition experts say that switching back and forth between fasting and eating again can bring many health benefits, including weight loss, reducing belly fat. However, to lose belly fat and get the nutrients you need, you should eat healthy, limiting sugary desserts and processed foods.

Drinks like black coffee, espresso, and water are usually allowable — they have low to no caloric content, so they don't impact the integrity of the fast. However, if you want to add cream, milk, sugar, or other calories to your coffee, you'll have to fit it into the fasting schedule's allotted time for food.

While both 12-hour and 16-hour fasting can promote fat burning, it's possible that a 16-hour fast may be more effective. This is because the longer fasting period may lead to a greater depletion of glycogen stores, which can trigger higher levels of fat burning.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

To get the benefits of intermittent fasting, you need to fast for at least 12 hours. That's how long it takes your body to switch from using glucose for energy to using fat for energy. Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away.

Is a 16-hour fast better than a 12-hour fast? ›

You may also lose more body weight with a 16-hour fast vs 12-hour fast because you will have less time permitted for eating, which can help prevent overeating and binging on carbs, further improving your metabolic health.

Fasting is NOT a good way for young people to lose weight – as a general rule if you're still growing you shouldn't be considering fasting; this includes the 5:2 diet.