{"id":73178,"date":"2025-05-29T07:50:21","date_gmt":"2025-05-29T07:50:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73178"},"modified":"2025-05-29T07:50:55","modified_gmt":"2025-05-29T07:50:55","slug":"12-hour-fast-vs-16-hour-fast","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/","title":{"rendered":"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?"},"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\/12-hour-fast-vs-16-hour-fast\/#What_Is_Healthier_%E2%80%93_A_12-Hour_Fast_Vs_16-Hour_Fast\" >What Is Healthier &#8211; A 12-Hour Fast Vs. 16-Hour Fast?<\/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\/12-hour-fast-vs-16-hour-fast\/#Is_It_Better_To_Fast_For_12_Or_16_Hours\" >Is It Better To Fast For 12 Or 16 Hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#Can_I_Really_Lose_Weight_With_Intermittent_Fasting\" >Can I Really Lose Weight With Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#2015\" >2015<\/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\/12-hour-fast-vs-16-hour-fast\/#2020\" >2020<\/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\/12-hour-fast-vs-16-hour-fast\/#2022\" >2022<\/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\/12-hour-fast-vs-16-hour-fast\/#2024\" >2024<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#Is_12_Hours_Fasting_Enough_For_Autophagy\" >Is 12 Hours Fasting Enough For Autophagy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#Is_Fasting_For_16_Hours_Too_Long\" >Is Fasting For 16 Hours Too Long?<\/a><\/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\/12-hour-fast-vs-16-hour-fast\/#How_To_Determine_The_Best_Fasting_Schedule_For_You\" >How To Determine The Best Fasting Schedule For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#What_Happens_After_1_Month_Of_Intermittent_Fasting\" >What Happens After 1 Month Of Intermittent Fasting?<\/a><\/li><\/ul><\/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\/12-hour-fast-vs-16-hour-fast\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/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\/12-hour-fast-vs-16-hour-fast\/#Is_16_8_fasting_better_than_14_10\" >Is 16:8 fasting better than 14:10?<\/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\/12-hour-fast-vs-16-hour-fast\/#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-15\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#Does_sleep_count_as_fasting\" >Does sleep count as fasting?<\/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\/12-hour-fast-vs-16-hour-fast\/#Does_lemon_water_break_a_fast\" >Does lemon water break a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#What_Are_The_Intermittent_Fasting_Rules\" >What Are The Intermittent Fasting Rules?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calorie tracking, also called calorie counting, is often recommended for people getting into fitness, especially those who wish to lose weight. Tracking is fantastic advice since research shows that consuming fewer calories than your body burns daily leads to greater weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-Hour_Fast_Vs_16_Hour_Fast\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, not everyone is willing to meticulously track how many calories they consume daily from food and drinks. This resistance to tracking is where intermittent fasting (IF) comes in.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of paying attention to what you eat, you turn your attention to when you eat, which some people may find less stressful and can often give you the same results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IF features a period where you eat no food, followed by a set period called your eating window, during which you would consume all of your daily calories.\u00a0<\/span><\/p>\n<p><b>For example, in the 16:8 IF method, you would:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast for 16 hours<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then consume all of your calories during the 8-hour eating window.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>The 12:12 IF method, on the other hand, calls for:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12-hour fasting window<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Followed by a 12-hour feeding window.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While there are many types of fasting methods, the 12:12 and the 16:8 are the two most common IF methods recommended for beginners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But which one is better than the other?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to see details on the 12-hour fast vs 16-hour fast so you can decide which method to choose.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Healthier_%E2%80%93_A_12-Hour_Fast_Vs_16-Hour_Fast\"><\/span><strong>What Is Healthier &#8211; A 12-Hour Fast Vs. 16-Hour Fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neither dietary approach is necessarily healthier than the other, and you can receive the benefits of fasting using either of these two methods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sources claim that the <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">16:8 intermittent fasting method<\/a> is better than the 12:12 method, but these are biased statements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sources state that this claim derives from a study published in 2021, where researchers used these two intermittent fasting approaches on trained runners to see which method worked best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results from this 4-week randomized crossover intervention showed that while the test subjects lost fat mass while maintaining lean mass, the 16:8 subjects lost more fat than the subjects in the 12:12 group (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/9\/2941\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This fat loss factor does not mean that the 16:8 type of fasting is healthier; it simply means that you may see results faster with this method rather than the 12:12.<\/span><\/p>\n<p><b>Please note: <\/b><span style=\"font-weight: 400;\">As a beginner, you do not need to jump head-first into the 16:8 fasting method. Because you have not gotten your body used to fasting, the 12:12 method may be a good place to start. According to National Institutes of Health experts, the 12:12 method is safest for most people (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/12\/fast-or-not-fast\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=12-Hour_Fast_Vs_16_Hour_Fast\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67950\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1024x640.png\" alt=\"12-Hour Fast Vs 16 Hour Fast\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4784-intermittent-fasting-for-women-over-35.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Fast_For_12_Or_16_Hours\"><\/span><strong>Is It Better To Fast For 12 Or 16 Hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on your individuality and how long your body can handle going without food. As mentioned above, by simply trying intermittent fasting, you can experience the benefits of this eating approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies done on intermittent fasting as a whole show that this practice can lead to several benefits, including significant decreases in:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting insulin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triacylglycerols<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist circumference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Systolic blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-density lipoprotein cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A reduction in body mass index (BMI).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These lower levels can lead to positive health benefits such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved insulin resistance and systemic inflammatory status<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced cardiovascular risks (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.thelancet.com\/journals\/eclinm\/article\/PIIS2589-5370(24)00098-1\/fulltext\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our suggestion for anyone who wants to start an intermittent fasting plan would be to start simple, especially if they are new to the practice.\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-Hour_Fast_Vs_16_Hour_Fast\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">As with everything new, it\u2019s always good to pace yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with the 12:12 plan and see how your body feels. If it\u2019s manageable, you can increase your fasting hours and try the 14:10 intermittent fasting plan, where you fast for 14 hours and have an eating window of 10 hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may then eventually choose to try the <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-diet-plan-168\/\">16:8 method<\/a>. <\/span>If you have been using the 12:12 IF method for a while and are not seeing these results, switch to the 16:8 or try the 14:10.<\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn <a href=\"https:\/\/betterme.world\/articles\/not-losing-weight-intermittent-fasting\/\">why you are not losing weight intermittent fasting<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/is-fasting-for-3-days-good-for-you\/\"> Is Fasting for 3 Days Good for You? The Benefits and Dangers<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Really_Lose_Weight_With_Intermittent_Fasting\"><\/span><strong>Can I Really Lose Weight With Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. The topic of intermittent fasting and weight loss has been the subject of many scientific studies over the years, and researchers have found that this practice can help you shed unwanted pounds.<\/span><\/p>\n<p><b>Some of these studies are as follows:<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2015\"><\/span><b>2015<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this study, published in the Journal of the Academy of Nutrition and Dietetics, researchers looking at the effects of IF on human metabolic health concluded that (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4516560\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There was little evidence to prove that intermittent fasting was harmful physically or mentally to healthy, normal-weight, overweight, or obese adults.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almost all intermittent fasting methods, including time-restricted fasting methods like the 16:8 and 12:12 intermittent fasting, can lead to some weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IF regimens may be a promising approach to losing weight and improving metabolic health for people who can tolerate intervals of not eating, or eating very little, for certain hours of the day or days of the week.<\/span><\/li>\n<\/ul>\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=12-Hour_Fast_Vs_16_Hour_Fast\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"12-Hour Fast Vs 16 Hour Fast\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2020\"><\/span><b>2020<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a review published in the Canadian Family Physician journal, researchers found that all studies showed that this practice led to weight loss of 0.8% to 13.0% of baseline weight with no serious adverse events. They also found similar results in studies that compared intermittent fasting to traditional calorie restriction for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They concluded that there was substantial evidence that we can use IF as a treatment for obesity (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2022\"><\/span><b>2022<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a study published in Frontiers in Nutrition, researchers used 43 randomized controlled trials with 2,483 participants to compare the effects of IF, calorie restriction, and non-intervention diet in humans.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the end of the study, researchers concluded that compared to non-intervention diets, intermittent fasting was better at reducing body weight, waist circumference, and fat without affecting lean mass.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They concluded that IF was more effective for insulin resistance and blood lipid conditions than calorie restriction and non-intervention diets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">However, they did note that calorie restriction was better at all these effects than intermittent fasting (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2022.871682\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In another study published the same year, researchers compared the effects of alternate-day fasting and 16:8 time-restricted fasting for weight loss, blood glucose, and lipid profile in overweight and obese adults with prediabetes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the 3-week study, researchers concluded that both intermittent fasting methods led to positive effects in the reduction of body weight, body mass index, blood glucose, triglycerides, and a decrease in waist circumference compared to the control group.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aside from the weight loss effects, researchers also stated that this eating pattern could also reduce the risk of diabetes and cardiovascular disease in this demographic (<\/span><a href=\"https:\/\/journals.lww.com\/jnr-twna\/fulltext\/2022\/02000\/intermittent_fasting_in_weight_loss_and.3.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this study published in Nature, researchers stated that not only was the intermittent fasting plan generally safe, but it also led to mild to moderate weight loss results in 8-12 weeks, a weight loss level that\u2019s on par with outcomes associated with daily calorie restriction.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They also stated that this eating pattern helps improve cardiometabolic risk factors such as blood pressure, LDL cholesterol, triglycerides, insulin resistance, and blood sugar levels (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41574-022-00638-x\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2024\"><\/span><b>2024<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this study published in the Journal of Nutrition, Health and Aging, researchers found that older adults can use this eating pattern as an effective weight loss method.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study looked at 9 randomized controlled trials spanning 2-6 weeks, all focusing on adults aged between 42 and 66.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers found that in adults without metabolic disease, intermittent fasting reduced body weight, body mass index (BMI), fat mass, and triacylglycerol without reducing lean body mass (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1279770724002392\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_12_Hours_Fasting_Enough_For_Autophagy\"><\/span><strong>Is 12 Hours Fasting Enough For Autophagy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It could be. Autophagy is how the body recycles old and damaged cell parts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have limited research on this process in humans, but animal studies suggest that this process may start anywhere between <a href=\"https:\/\/betterme.world\/articles\/48-hour-fast\/\">24-48 hours without food<\/a> (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3106288\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5361613\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent animal study published in 2021 stated that the process could also start after 12 hours of fasting, but we need more research (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8388447\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article on the timeline of fasting to learn what happens to your body after you start fasting.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-Hour_Fast_Vs_16_Hour_Fast\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Fasting_For_16_Hours_Too_Long\"><\/span><strong>Is Fasting For 16 Hours Too Long?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, it is not. The 16:8 pattern is the most popular time-restricted feeding type of intermittent fasting, and most people find it easy to adjust to.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, regardless of its popularity, some people, especially beginners, may have difficulty adjusting. Increase your eating window and try the intermittent fasting 12:12 pattern. You can always reduce this window once your body has adjusted.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-mimicking-diet-food-list\/\">The Ultimate Fasting Mimicking Diet Food List For Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Determine_The_Best_Fasting_Schedule_For_You\"><\/span><strong>How To Determine The Best Fasting Schedule For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to determine which schedule works best for you is by considering your lifestyle.\u00a0<\/span><\/p>\n<p><b>For example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you exercise, and if so, are you okay exercising in a fasted state?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What times do you generally start feeling hungry?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How soon after a workout do you eat?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What time do you go to sleep?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What is your daily work schedule like?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Find a schedule that fits comfortably into your lifestyle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A customized schedule makes it easier for you to stick to your routine without missing meals or, worse, breaking the fast earlier than you are required to.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_After_1_Month_Of_Intermittent_Fasting\"><\/span><strong>What Happens After 1 Month Of Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As seen from the studies above, you may experience positive changes to your body mass, BMI, waist circumference, fat mass, and much more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that IF is not a miracle worker. If you stick to the plan, your results will be gradual but consistent.<\/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=12-Hour_Fast_Vs_16_Hour_Fast\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68952\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_16_8_fasting_better_than_14_10\"><\/span><strong>Is 16:8 fasting better than 14:10?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to a randomized control trial published in late 2024, yes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the study, both patterns led to weight loss in obese subjects with type 2 diabetes. However, the weight loss results were significantly greater in the IF 16:8 group than in the IF 14:10 group (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38932663\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/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;\"><a href=\"https:\/\/betterme.world\/articles\/can-you-have-coffee-when-fasting\/\">Unsweetened coffee<\/a> does not break a fast. However, if you added sugar, creamer, or anything else with calories to the drink, you would break the fast.<\/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;\">Yes, it does. Fasting is abstaining from food, drink, or both for health, ritualistic, religious, or ethical purposes (<\/span><a href=\"https:\/\/www.britannica.com\/topic\/fasting\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). When you are asleep, you are not eating, which technically counts as fasting.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_lemon_water_break_a_fast\"><\/span><strong>Does lemon water break a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is unlikely. Lemon juice has almost no calories, so adding a small amount to your water will not break your fast. However, do not add sugar, honey, or another sweetener as the extra sugar and calories will break the fast.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Are_The_Intermittent_Fasting_Rules\"><\/span><strong>What Are The Intermittent Fasting Rules?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This eating pattern has few rules, especially if you are doing simple time-restricted feeding &#8211; i.e., fasting for 12, 14, or 16 hours a day. You are doing the right thing as long as you are not ingesting calories during the fasting window and only consuming calories in the eating window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are no rules about what you should eat during the feeding window, but experts recommend eating as healthily as possible. Counting calories and exercising are also not mandatory when intermittent fasting, but if you want faster results, consider incorporating them too.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-Hour_Fast_Vs_16_Hour_Fast\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Fasting-women.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, the answer to a 12-hour vs. 16-hour fast depends on your preferences and how your body reacts to fasting. Both patterns will lead to weight loss and improved health. Pick the fasting method you are most comfortable with.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If that\u2019s the 12:12 pattern, that\u2019s just fine. Remember, you can always increase the fasting window over time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calorie tracking, also called calorie counting, is often recommended for people getting into fitness, especially those who wish to lose weight. Tracking is fantastic advice since research shows that consuming fewer calories than your body burns daily leads to greater weight loss (1). Unfortunately, not everyone is willing to meticulously track how many calories they [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73179,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-73178","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>12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better? - BetterMe<\/title>\n<meta name=\"description\" content=\"Which is better,\u2605 12-HOUR FAST VS 16 HOUR FAST \u27a4? Check out this article to better understand the benefits of intermittent fasting and which pattern is best.\" \/>\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=\"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?\" \/>\n<meta property=\"og:description\" content=\"Which is better,\u2605 12-HOUR FAST VS 16 HOUR FAST \u27a4? Check out this article to better understand the benefits of intermittent fasting and which pattern is best.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-29T07:50:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\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\/12-hour-fast-vs-16-hour-fast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?\",\"dateModified\":\"2025-05-29T07:50:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\"},\"wordCount\":1765,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calorie tracking, also called calorie counting, is often recommended for people getting into fitness, especially those who wish to lose weight. Tracking is fantastic advice since research shows that consuming fewer calories than your body burns daily leads to greater weight loss (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unfortunately, not everyone is willing to meticulously track how many calories they consume daily from food and drinks. This resistance to tracking is where intermittent fasting (IF) comes in.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Instead of paying attention to what you eat, you turn your attention to when you eat, which some people may find less stressful and can often give you the same results.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">IF features a period where you eat no food, followed by a set period called your eating window, during which you would consume all of your daily calories.\u00a0<\/span>\\r\\n\\r\\n<b>For example, in the 16:8 IF method, you would:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fast for 16 hours<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Then consume all of your calories during the 8-hour eating window.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<b>The 12:12 IF method, on the other hand, calls for:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">12-hour fasting window<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Followed by a 12-hour feeding window.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">While there are many types of fasting methods, the 12:12 and the 16:8 are the two most common IF methods recommended for beginners.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/\",\"name\":\"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast.png\",\"dateModified\":\"2025-05-29T07:50:55+00:00\",\"description\":\"Which is better,\u2605 12-HOUR FAST VS 16 HOUR FAST \u27a4? 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Check out this article to better understand the benefits of intermittent fasting and which pattern is best.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?","og_description":"Which is better,\u2605 12-HOUR FAST VS 16 HOUR FAST \u27a4? Check out this article to better understand the benefits of intermittent fasting and which pattern is best.","og_url":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-05-29T07:50:55+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better?","dateModified":"2025-05-29T07:50:55+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/"},"wordCount":1765,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calorie tracking, also called calorie counting, is often recommended for people getting into fitness, especially those who wish to lose weight. Tracking is fantastic advice since research shows that consuming fewer calories than your body burns daily leads to greater weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unfortunately, not everyone is willing to meticulously track how many calories they consume daily from food and drinks. This resistance to tracking is where intermittent fasting (IF) comes in.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Instead of paying attention to what you eat, you turn your attention to when you eat, which some people may find less stressful and can often give you the same results.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">IF features a period where you eat no food, followed by a set period called your eating window, during which you would consume all of your daily calories.\u00a0<\/span>\r\n\r\n<b>For example, in the 16:8 IF method, you would:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast for 16 hours<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then consume all of your calories during the 8-hour eating window.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<b>The 12:12 IF method, on the other hand, calls for:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12-hour fasting window<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Followed by a 12-hour feeding window.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">While there are many types of fasting methods, the 12:12 and the 16:8 are the two most common IF methods recommended for beginners.\u00a0<\/span>\r\n\r\n<span style=\"f ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/","url":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/","name":"12-Hour Fast Vs. 16-Hour Fast: Which Of These Two Dietary Patterns Is Better? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/12-hour-fast-vs-16-hour-fast\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-155-12-hour-fast-vs-16-hour-fast.png","dateModified":"2025-05-29T07:50:55+00:00","description":"Which is better,\u2605 12-HOUR FAST VS 16 HOUR FAST \u27a4? 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