Intermittent fasting for beginners

Popular methods

There's no single right way. The most common approaches are:

• 16:8 — eat within an 8-hour window each day and fast for the other 16, for example eating between 12pm and 8pm.
• 14:10 — a gentler version with a 10-hour eating window, often a good starting point.
• 5:2 — eat normally five days a week and eat much less on two non-consecutive days.

How to start

Begin with a shorter fast, such as 12 or 14 hours overnight, and extend it once that feels comfortable.

• Drink plenty of water; black coffee and plain tea are usually fine during a fast.
• Make your meals count with protein, vegetables and wholegrains so you stay full.
• Don't make up for the fast by overeating — calories still matter.

Who should check first

Fasting isn't right for everyone. Speak to your GP before starting if you're pregnant or breastfeeding, under 18, have diabetes or take regular medication, or have a history of eating disorders.

Track your fasts

Logging when each fast starts and ends helps you stay consistent and see what works for you. Loggah tracks your fasting sessions next to your meals, so you see both together.