{"id":58595,"date":"2024-01-30T08:06:06","date_gmt":"2024-01-30T08:06:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58595"},"modified":"2024-09-14T20:29:04","modified_gmt":"2024-09-14T20:29:04","slug":"15-9-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/","title":{"rendered":"15\/9 Intermittent Fasting: Is it the Right Approach for You?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Is_159_Intermittent_Fasting_Okay\" >Is 15\/9 Intermittent Fasting Okay?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Is_15_Hours_Of_Fasting_Effective\" >Is 15 Hours Of Fasting Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Calorie_Restriction\" >Calorie Restriction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Ketosis\" >Ketosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Improved_Metabolic_Health\" >Improved Metabolic Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Increased_Longevity\" >Increased Longevity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Cognitive_Function\" >Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Cultivation_of_Mental_Discipline\" >Cultivation of Mental Discipline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Breaking_Unhealthy_Eating_Patterns\" >Breaking Unhealthy Eating Patterns<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#How_To_Do_15_9_Intermittent_Fasting\" >How To Do 15:9 Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Intermittent_Fasting_159_vs_168\" >Intermittent Fasting 15\/9 vs 16\/8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#What_Are_The_Benefits_of_Fasting_159\" >What Are The Benefits of Fasting 15\/9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Why_Is_16_Hours_The_Magic_Number_for_Fasting\" >Why Is 16 Hours The Magic Number for Fasting ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Does_Coffee_Break_a_Fast\" >Does Coffee Break a Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#Does_Sleep_Count_As_Fasting\" >Does Sleep Count As Fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting is one of the most ancient and widely adopted practices for improving health and longevity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8754590\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Research links<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-101\/\"> Intermittent Fasting<\/a> (IF) to a variety of health benefits, from weight loss and improved metabolic health to increased longevity and cognitive function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other benefits that often go unmentioned include the cultivation of mental discipline and the breaking of unhealthy eating patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no rule as to how long or how frequently one should fast, but some fasting regimens are more popular and seemingly effective than others. 15\/9 intermittent fasting is one such popular method, where one eats for 9 hours and fasts for the remaining 15 hours of the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know to determine if the 15\/9 intermittent fasting approach is right for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_159_Intermittent_Fasting_Okay\"><\/span><b>Is 15\/9 Intermittent Fasting Okay?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting for 15 hours is okay; it may even be beneficial if you do it consistently over a while.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a fast, your body goes through several changes that can promote weight loss and improve overall health. For example, during the elongated periods of fasting, your body depletes its glycogen stores and begins to burn stored fat for energy (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2015.00027\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process is known as ketosis and has been linked to numerous health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2015.00027\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, 15\/9 intermittent fasting may help individuals overcome unhealthy eating patterns and achieve better control over their food intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts encourage beginners to start slowly with <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\">intermittent fasting<\/a>, and the 15\/9 approach may be a good way to ease into it.\u00a0<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_15_Hours_Of_Fasting_Effective\"><\/span><b>Is 15 Hours Of Fasting Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">15 hours of fasting is effective for most purposes and can be a stepping stone to longer fasts that unlock more benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some 15\/9 intermittent fasting benefits include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calorie_Restriction\"><\/span><b>Calorie Restriction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you limit your eating window to 9 hours, you naturally consume fewer calories. Say, for example, you only eat from 11am to 8pm. During this time, you might consume two meals and a snack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By cutting out those late-night snacks or early-morning breakfasts, you reduce your overall calorie intake without having to count calories or restrict specific foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been struggling with weight loss, try 15\/9 fasting for weight loss to help you sustainably achieve your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out more about fasting and calories in our previous blog post &#8211; <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\">Intermittent Fasting Macros<\/a>.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ketosis\"><\/span><b>Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ketosis is a metabolic state where the body starts burning fat for energy instead of glucose. It&#8217;s a desirable goal for many as it can lead to weight loss and improved health markers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to several health resources, your body might go into ketosis after just 12 hours of not eating, such as during an overnight fast before a morning meal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/time-to-try-intermittent-fasting\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, if you eat 20-50 grams of carbs per day, it could take 2-4 days to enter ketosis. However, some people may find it takes a week or longer to reach this state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 15\/9 intermittent fasting method may help you enter ketosis faster, especially if you&#8217;re already following a low-carb or ketogenic diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\">Beginner Intermittent Fasting Meal Plan<\/a> is a useful resource for those needing help finding easy meals and snacks that fit into the 15\/9 approach.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"15 9 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Metabolic_Health\"><\/span><b>Improved Metabolic Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown that intermittent fasting can have a positive impact on an individual&#8217;s metabolic health, particularly when it comes to insulin sensitivity and blood sugar control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8970877\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insulin sensitivity refers to how responsive your cells are to insulin, the hormone responsible for regulating blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8232639\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This matters because insulin resistance is a risk factor for type 2 diabetes, obesity, and other chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7553667\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By improving insulin sensitivity, 15\/9 intermittent fasting may help you reduce your risk of these conditions and improve overall metabolic health.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Longevity\"><\/span><b>Increased Longevity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has also linked intermittent fasting to increased longevity in animal studies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8932957\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One theory suggests that by promoting cellular repair processes such as autophagy (the breakdown and recycling of old cellular components), intermittent fasting may help protect against age-related diseases and promote healthy aging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9037462\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, autophagy doesn&#8217;t occur until after 24-48 hours of fasting, so those who follow the 15\/9 approach may not experience this benefit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the 15\/9 intermittent fasting method as a starting point to build up to longer fasting periods may be a more effective approach for those looking to increase longevity through IF.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/green-tea-intermittent-fasting\/\"><i>Green Tea Intermittent Fasting: Benefits and Side Effects<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cognitive_Function\"><\/span><b>Cognitive Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some research suggests that intermittent fasting may also benefit brain health and cognitive function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8470960\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Animal studies have shown that intermittent fasting can increase levels of a protein called brain-derived neurotrophic factor (BDNF) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7918995\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), which is crucial for promoting the growth and survival of neurons (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fncel.2019.00363\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Longer fasts may also stimulate the production of new nerve cells in the brain, potentially improving memory and learning abilities (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S009130222100073X\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While more research is needed to confirm these findings in humans, it&#8217;s possible that incorporating 15\/9 intermittent fasting into your routine may have positive effects on your cognitive function.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cultivation_of_Mental_Discipline\"><\/span><b>Cultivation of Mental Discipline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can also help individuals develop mental discipline and control over their eating habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By learning how to delay gratification and overcome the urge to eat during the fasting period, individuals can apply this same discipline in other areas of their life. This includes resisting temptations and improving self-control.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breaking_Unhealthy_Eating_Patterns\"><\/span><b>Breaking Unhealthy Eating Patterns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many individuals struggle with unhealthy eating patterns, such as snacking late at night or constantly grazing throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By implementing a set eating window with intermittent fasting, individuals can break these patterns and develop more structured and healthier eating habits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can also be beneficial for those who tend to emotionally eat or use food as a coping mechanism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the 15\/9 approach, individuals have a set time to consume their meals and snacks, which can help prevent mindless eating throughout the day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"15 9 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_15_9_Intermittent_Fasting\"><\/span><b>How To Do 15:9 Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To practice 15\/9 intermittent fasting, you can choose any 15-hour period during the day to fast and a nine-hour window for eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could stop eating at 8 pm and resume eating at 11 am the next day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the fasting period, you can only consume the following zero calorie liquids:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Still or sparkling water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee (without sugar or cream)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain <a href=\"https:\/\/betterme.world\/articles\/black-tea-benefits-side-effects\/\">black tea<\/a> (without milk or sweeteners)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbal teas (without added sugars)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once your eating window begins, you can consume your meals and snacks as normal. You should eat until you feel satisfied, not overly full.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no calorie counting or restriction on specific foods, but it&#8217;s still important to aim for balanced and nutritious meals during your eating window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of meals that fit into the 15\/9 intermittent fasting approach include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Avocado toast with eggs and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken salad with olive oil dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with quinoa and roasted vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Greek yogurt with berries and almonds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Not everyone can fit 3 meals and a snack in their 9-hour window, and that&#8217;s okay. Such individuals can opt to have 2 larger meals and no snacks instead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also consider adjusting your fasting and eating windows based on your individual needs and lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you prefer an early dinner and breakfast, you could eat from 7 am to 2 pm and fast from 3 pm to 6 am the next day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other tips for successful 15\/9 intermittent fasting include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Expect some discomfort &#8211; <\/b><span style=\"font-weight: 400;\">when you&#8217;re new to intermittent fasting, you may experience some hunger or cravings during the fasting period. It&#8217;s normal, and it will get easier with time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrate as much as possible &#8211; <\/b><span style=\"font-weight: 400;\">drinking enough fluids can help curb hunger and keep your energy levels up during the fasting period.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go about your daily activities as normal &#8211;<\/b><span style=\"font-weight: 400;\"> don&#8217;t let intermittent fasting disrupt your daily routine. Continue with work and social activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Modify your exercise routine &#8211; <\/b><span style=\"font-weight: 400;\">if you&#8217;re used to working out in the morning, consider shifting your eating window to allow for a pre-workout meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body &#8211;<\/b><span style=\"font-weight: 400;\"> if intermittent fasting doesn&#8217;t feel right for you or causes extreme negative effects, you may want to stop and try a different approach. Most benefits of this practice can be achieved with other forms of healthy eating and lifestyle habits.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In our guide &#8211; <a href=\"https:\/\/betterme.world\/articles\/how-to-prepare-for-a-fast\/\">How to Prepare for a Fast<\/a>, we discuss in detail how to successfully prepare for your 15\/9 intermittent fast, including tips on gradually building up to longer fasting periods and choosing the right foods to break your fast.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_159_vs_168\"><\/span><b>Intermittent Fasting 15\/9 vs 16\/8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">16\/8 is one of the most popular methods of intermittent fasting, where individuals fast for 16 hours and eat within an eight-hour window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what&#8217;s the difference between 15\/9 and 16\/8? Is one method better than the other?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main difference is that with 15\/9, you have a longer eating window of nine hours compared to eight hours with the 16\/8 intermittent fasting method.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this may not seem like a significant difference, it can be more challenging for some individuals to fit all their meals and snacks into a shorter eating window. So the extra hour in 15\/9 may be more manageable for those with busy schedules or specific dietary needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, some individuals may find it easier to gradually work their way up to a 16-hour fast by starting with 15 hours first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, longer fasts have shown more significant benefits in terms of weight loss and other health markers, but the most important factor is finding a fasting method that works for you and your lifestyle.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/9_1.png\" alt=\"15 9 intermittent fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_of_Fasting_159\"><\/span><strong>What Are The Benefits of Fasting 15\/9?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The benefits of 15\/9 intermittent fasting include potential improvements in weight loss, blood sugar regulation, brain function, and mental discipline. It can also help individuals break unhealthy eating patterns and develop more structured and healthier eating habits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Is_16_Hours_The_Magic_Number_for_Fasting\"><\/span><strong>Why Is 16 Hours The Magic Number for Fasting ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">During the first 12 hours of a fast, your body uses up glucose stores for energy. From 12-16 hours, your body starts burning stored fat for fuel, leading to potential weight loss and other health benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beyond 16 hours, autophagy, a process where your body breaks down and recycles old or damaged cells, begins (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666149723000063\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This can have significant anti-aging and disease-preventing effects (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s43587-021-00098-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, 16 hours is a good starting point for intermittent fasting as it&#8217;s a manageable length of time for most individuals, and they can still fit in three meals during the eight-hour eating window. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Coffee_Break_a_Fast\"><\/span><strong>Does Coffee Break a Fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Black, unsweetened coffee is allowed during the 15-hour fasting period, as it contains zero calories and does not cause an insulin response. However, adding sugar, cream, or other additives can break your fast and disrupt the potential benefits of intermittent fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Sleep_Count_As_Fasting\"><\/span><strong>Does Sleep Count As Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The hours spent sleeping do count towards your fasting period, making it easier to reach the 15-hour mark. For example, if you stop eating at 8 pm and sleep for eight hours, you only need to fast for another seven hours before breaking your fast at 11 am.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">15\/9 intermittent fasting is a popular and flexible approach to intermittent fasting that can offer potential health benefits and fit into various lifestyles. It involves fasting for 15 hours and eating within a nine-hour window, with no restrictions on specific foods or calorie counting. With some preparation and planning, this method can be easily incorporated into your daily life.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting is one of the most ancient and widely adopted practices for improving health and longevity (12). Research links Intermittent Fasting (IF) to a variety of health benefits, from weight loss and improved metabolic health to increased longevity and cognitive function (7). Other benefits that often go unmentioned include the cultivation of mental discipline and [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":58607,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[117],"class_list":["post-58595","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15\/9 Intermittent Fasting: Is it the Right Approach for You? - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? Read our guide to learn more about how it works, the benefits, and tips for success.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15\/9 Intermittent Fasting: Is it the Right Approach for You?\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? Read our guide to learn more about how it works, the benefits, and tips for success.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-14T20:29:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\"},\"headline\":\"15\/9 Intermittent Fasting: Is it the Right Approach for You?\",\"dateModified\":\"2024-09-14T20:29:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/\"},\"wordCount\":1776,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting is one of the most ancient and widely adopted practices for improving health and longevity (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8754590\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Research links<a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-101\/\\\"> Intermittent Fasting<\/a> (IF) to a variety of health benefits, from weight loss and improved metabolic health to increased longevity and cognitive function (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Other benefits that often go unmentioned include the cultivation of mental discipline and the breaking of unhealthy eating patterns.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There's no rule as to how long or how frequently one should fast, but some fasting regimens are more popular and seemingly effective than others. 15\/9 intermittent fasting is one such popular method, where one eats for 9 hours and fasts for the remaining 15 hours of the day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everything you need to know to determine if the 15\/9 intermittent fasting approach is right for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is 15\/9 Intermittent Fasting Okay?<\/b><\/h2>\\r\\n<span style=\\\"font-we ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/\",\"name\":\"15\/9 Intermittent Fasting: Is it the Right Approach for You? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2.png\",\"dateModified\":\"2024-09-14T20:29:04+00:00\",\"description\":\"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"15\/9 Intermittent Fasting: Is it the Right Approach for You? - BetterMe","description":"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? Read our guide to learn more about how it works, the benefits, and tips for success.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"15\/9 Intermittent Fasting: Is it the Right Approach for You?","og_description":"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? Read our guide to learn more about how it works, the benefits, and tips for success.","og_url":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-09-14T20:29:04+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336"},"headline":"15\/9 Intermittent Fasting: Is it the Right Approach for You?","dateModified":"2024-09-14T20:29:04+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/"},"wordCount":1776,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fasting is one of the most ancient and widely adopted practices for improving health and longevity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8754590\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Research links<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-101\/\"> Intermittent Fasting<\/a> (IF) to a variety of health benefits, from weight loss and improved metabolic health to increased longevity and cognitive function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=15_9_intermittent_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Other benefits that often go unmentioned include the cultivation of mental discipline and the breaking of unhealthy eating patterns.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There's no rule as to how long or how frequently one should fast, but some fasting regimens are more popular and seemingly effective than others. 15\/9 intermittent fasting is one such popular method, where one eats for 9 hours and fasts for the remaining 15 hours of the day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's everything you need to know to determine if the 15\/9 intermittent fasting approach is right for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is 15\/9 Intermittent Fasting Okay?<\/b><\/h2>\r\n<span style=\"font-we ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/","url":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/","name":"15\/9 Intermittent Fasting: Is it the Right Approach for You? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/15-9-intermittent-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/1-2.png","dateModified":"2024-09-14T20:29:04+00:00","description":"Is \u2605 15 9 INTERMITTENT FASTING \u27a4 the right approach for you? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/stage.betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=58595"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58595\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/58607"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=58595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=58595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=58595"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=58595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}