{"id":79427,"date":"2025-07-10T12:08:18","date_gmt":"2025-07-10T12:08:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=79427"},"modified":"2025-07-10T12:10:50","modified_gmt":"2025-07-10T12:10:50","slug":"fasting-for-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/","title":{"rendered":"Fasting for Beginners: A Healthy Approach"},"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\/fasting-for-beginners\/#What_Is_Effective_Fasting_for_Beginners\" >What Is Effective Fasting for Beginners?<\/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\/fasting-for-beginners\/#Is_Fasting_Actually_Healthy\" >Is Fasting Actually Healthy?<\/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\/fasting-for-beginners\/#How_Many_Hours_of_Fasting_Is_Good_for_Beginners\" >How Many Hours of Fasting Is Good for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#What_Is_the_Correct_Way_of_Fasting\" >What Is the Correct Way of Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#What_Is_a_Healthy_Fasting_Routine\" >What Is a Healthy Fasting Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#Gradual_Approach\" >Gradual Approach\u00a0<\/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\/fasting-for-beginners\/#Appropriate_Fasting_Method\" >Appropriate Fasting Method\u00a0<\/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\/fasting-for-beginners\/#Prioritizes_Nutrient-Dense_Foods\" >Prioritizes Nutrient-Dense Foods\u00a0<\/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\/fasting-for-beginners\/#Hydration\" >Hydration\u00a0<\/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\/fasting-for-beginners\/#What_Not_to_Do_when_Fasting\" >What Not to Do when 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\/fasting-for-beginners\/#What_Do_You_Lose_First_When_Fasting\" >What Do You Lose First When Fasting?<\/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\/fasting-for-beginners\/#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\/fasting-for-beginners\/#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-14\" href=\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#Will_fasting_help_you_lose_your_belly\" >Will fasting help you lose your belly?<\/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\/fasting-for-beginners\/#Can_you_exercise_while_fasting\" >Can you exercise while 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\/fasting-for-beginners\/#Can_you_chew_gum_while_fasting\" >Can you chew gum while 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\/fasting-for-beginners\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As a beginner, the thought of fasting alone may seem an impossible thing to do. Even when you\u2019re aware of the benefits that may come with it, you need to be disciplined and committed to the practice of fasting if you\u2019re to gain those potential benefits. This fasting for beginners guide will help you understand everything about fasting and how to start, even when it seems difficult.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\" 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;\">Perhaps what comes to your mind is a long fast where you stay without food for over 24 hours. Of course, that is a routine some people follow, but it\u2019s not good for beginners. If you\u2019ve never fasted, then you\u2019ll need to teach your body gradually by engaging in short fasting periods until your body adapts well, and then you can increase depending on what you want to achieve.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we go deeper, it\u2019s important to understand that fasting is believed to have several potential benefits for your health. Studies have suggested that fasting can be helpful for reducing body weight, lowering blood pressure, lowering LDL or bad cholesterol, lowering blood sugar levels, and reducing inflammation (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/339846542_The_Benefits_of_Fasting_to_Improve_Health_Conditions_and_to_Prevent_Cardiovascular_Disease\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, fasting doesn\u2019t work for everyone, and that\u2019s okay.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Effective_Fasting_for_Beginners\"><\/span><b>What Is Effective Fasting for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective fasting regimen for a beginner is one that\u2019s easy to implement. Not all the different types of fasting are suitable and effective for beginners as some are more suitable for those who regularly engage in fasting. In this case, an effective fasting routine should be one that includes short periods of fasting and eating, as in intermittent fasting.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72935\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour-1024x640.png\" alt=\"fasting for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5266-fasting-benefits-by-hour.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner, intermittent fasting (IF) is the way to start. This is where you regularly alternate between periods of eating and fasting. Examples of intermittent fasting methods that may be suitable for beginners include the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-14-10-vs-16-8\/\">16\/8 Method<\/a> \u2013 also known as time-restricted eating, this method involves fasting for 16 hours each day (generally overnight) and eating only during an 8-hour window.\u00a0 You don\u2019t have to start with 16 hours right away &#8211; you can fast for 12-14 hours in the beginning, and work your way up to 16 or whatever your goal is. Some people vary their fasting duration from day to day depending on their schedule or how they feel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5:2 Diet \u2013 this is where you eat normally on 5 days of the week and restrict your calorie intake on the remaining 2 days to around 500-600 calories. Your fasting (calorie-restricted) days should be non-consecutive.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One Meal A Day (OMAD) \u2013 is a type of intermittent fasting where you eat only one meal in a day. This is like a more intense version of time-restricted eating and it is something you would want to work up to, if you decide to try it.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are just some examples of fasting methods that may be suitable and effective for beginners and more experienced fasters. Of course, there are others such as water or juice fasting, alternate-day fasting, and the warrior diet. Always talk to your healthcare provider before you attempt any new fasting regimen. <span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/beginner-fasting-schedule\/\">beginner fasting schedule<\/a>, check out our earlier article<\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Fasting_Actually_Healthy\"><\/span><b>Is Fasting Actually Healthy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That depends. Fasting can contribute to improved health for some people through weight loss and associated benefits such as improved heart health markers and blood sugar levels. Studies have suggested that restricting calorie intake daily through intermittent fasting can be helpful for losing some pounds of body weight (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/12\/fast-or-not-fast\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While fasting is safe for most healthy individuals, particularly those who want to lose some weight, control blood sugar levels, or improve heart health, it\u2019s not suitable for everyone. Fasting can be dangerous for individuals who are breastfeeding\/pregnant, children and adolescents, and those with eating disorders or diabetes among other health conditions. Always talk to your healthcare provider before you try any fasting regimen or make major changes to your diet.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Hours_of_Fasting_Is_Good_for_Beginners\"><\/span><b>How Many Hours of Fasting Is Good for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">12 hours of fasting can be a good place to start for beginners (<\/span><a href=\"https:\/\/sph.umich.edu\/pursuit\/2019posts\/beginners-guide-to-intermittent-fasting.html#:~:text=A%20good%20option%20for%20beginners,for%20the%20remaining%2016%20hours.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re starting out, you can safely and comfortably start with 12 hours. Most of the hours that you will be fasting will actually be during your sleep hours. After that, you can then work your way up to 16:8 intermittent fasting methods where you fast for 16 hours and eat during the remaining 8-hour window.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/foods-to-avoid-when-breaking-a-fast\/\">6 Foods to Avoid When Breaking a Fast and Why<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Correct_Way_of_Fasting\"><\/span><b>What Is the Correct Way of Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The correct way of fasting depends on your goal, your individual needs, the type of fasting, and your experience level. It also involves eating nutrient-dense foods and balanced meals during the eating window without binge eating. The correct way of eating should also be gradual and gentle on beginners and should be mindful of meeting nutritional needs. In addition, it should incorporate drinks that don\u2019t break a fast for hydration purposes during the fasting windows. <span data-sheets-root=\"1\">Discover the science behind <a href=\"https:\/\/betterme.world\/articles\/how-to-prepare-for-a-fast\/\">how to prepare for a fast<\/a> in one of our earlier articles.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75735\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1024x640.png\" alt=\"fasting for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Middle-Age-Man-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Healthy_Fasting_Routine\"><\/span><b>What Is a Healthy Fasting Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy fasting routine is one that safely helps you achieve your physical, emotional, and mental well-being while meeting your personal health goals. The key principles of a healthy fasting routine include the following:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gradual_Approach\"><\/span><b>Gradual Approach\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting should be gradual. For example, beginners need to start slow as they\u2019ve not yet adapted to fasting. A gradual approach is one that introduces fasting gently without jumping into extreme fasting or long fasts. It starts with a mild fasting window such as alternating between fasting and eating hours each day, as in the case of time-restricted eating.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Appropriate_Fasting_Method\"><\/span><b>Appropriate Fasting Method\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not every fasting method is the best or suitable for everyone. The method or type you chose should depend on personal health and goals. If you\u2019re a beginner, you need to check for the right fasting method that is appropriate for beginners. Some of the common methods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>16:8 Method <\/b><span style=\"font-weight: 400;\">\u2013 this is where you fast for 16 hours and eat during an 8-hour window.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>12:12 Method<\/b><span style=\"font-weight: 400;\"> \u2013 fasting for 12 hours and eating during the remaining 12-hour window. It can be good for beginners or those who are trying fasting for the first time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5:2 Method<\/b><span style=\"font-weight: 400;\"> \u2013 this is where you eat normally on 5 days of the week and on the remaining 2 (non-consecutive) days, you restrict your calorie intake to about 500-600 calories. This can also be doable for beginners.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>OMAD (One Meal A Day)<\/b><span style=\"font-weight: 400;\"> \u2013 this is where you eat only one large meal a day. You must ensure that it\u2019s nutrient-dense and provides all the nutrients that your body needs. This is a little bit more advanced.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prioritizes_Nutrient-Dense_Foods\"><\/span><b>Prioritizes Nutrient-Dense Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy fasting routine should focus on a balanced diet that is made up of foods such as lean proteins, healthy fats, whole grains, fruits, and vegetables. It should avoid ultra-processed and sugary foods and drinks that are high in calories. <span data-sheets-root=\"1\">Dive deeper into the <a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\">beginner intermittent fasting meal plan<\/a> with our dedicated article.<\/span><\/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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting should also incorporate hydration methods and in most cases, water is a good way to go. Keeping hydrated during fasting helps in preventing dizziness, fatigue, and headaches.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, intermittent fasting such as 16:8 is a good option for beginners as it incorporates eating and fasting windows. An example of a healthy routine of this sort is as follows:\u00a0<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Do_when_Fasting\"><\/span><b>What Not to Do when Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The aim of fasting is to get the results. In most cases, the goal is to lose weight and in some, it\u2019s to improve heart health and\/or blood sugar, which typically go hand-in-hand with weight loss. Therefore, regardless of your goal, you need to understand that there are some things you need to observe and not do if you want to achieve all the benefits you want, such as:\u00a0<\/span><\/p>\n<ul>\n<li><b>Don\u2019t Consume Calories\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When fasting, you shouldn\u2019t consume foods that have calories as this can break your fast. You may only consume zero-calorie drinks such as unsweetened tea, black coffee, and plain water. This also depends on the type of fasting. For example, if you\u2019re on a water-only fast, then you may only consume water and nothing else.\u00a0<\/span><\/p>\n<ul>\n<li><b>You Shouldn\u2019t Neglect Hydration\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While fasting, you need to keep hydrated. Even with strict fasting, you need to drink some water for hydration purposes. Dehydration may cause fatigue, dizziness, and headaches.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75740\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png\" alt=\"fasting for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Don\u2019t Exercise Too Hard\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise can be beneficial while fasting as it promotes fat oxidation. However, you shouldn\u2019t push yourself too hard as intense workouts while fasting may cause fatigue and dizziness and could even cause you to faint. Therefore, you need to moderate your exercises and ensure they\u2019re light and safe.\u00a0<\/span><\/p>\n<ul>\n<li><b>Don\u2019t Ignore Body Warnings\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you fast, you need to listen to your body. Dizziness, fatigue, headaches, and heart palpitations are some signs you shouldn\u2019t ignore. If at any point you have these signs and feel unwell, you must break your fast and seek professional help.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li><b>Avoid Some Medications\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some medications aren\u2019t good on an empty stomach. Some people recommend you take them after meals as they may not become effective without food and some can even cause irritation to the stomach. If you\u2019re taking medications that require food, make sure you align your eating window with when you need to take them. If that isn\u2019t possible, then fasting may not be safe for you.<\/span><\/p>\n<ul>\n<li><b>Don\u2019t Fast Without A Plan\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should fast when you have a plan and a goal to achieve and not just because it\u2019s a trend. Therefore, you need to define your goals so you can monitor your progress while fasting. In addition, you should consider the type of fasting suitable for your needs.\u00a0<\/span><\/p>\n<ul>\n<li><b>Don\u2019t Overeat During the Eating Window<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With intermittent fasting, you have an eating window where you alternate between fasting and eating hours. During your eating hours, don\u2019t indulge in heavy eating more than you usually do as it may negate the benefits you would otherwise achieve. Instead, focus on eating nutrient-dense foods and balanced meals in the right proportions.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-until-4pm\/\">Fasting Until 4pm: Pros, Cons, And How To<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Lose_First_When_Fasting\"><\/span><b>What Do You Lose First When Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you fast, your body uses stored glycogen for energy until it depletes it before resorting to breaking down fats. So, the first thing that you lose is the glycogen that is stored in the liver and this happens within the first 24 hours of fasting. There is water associated with that glycogen, which you will also eliminate. This can sometimes move the scale, but it isn\u2019t fat loss and will be replenished when you start to eat again.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79342\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1-1024x640.png\" alt=\"fasting for beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-338-beginner-fasting-schedule-1.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=\"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;\">No, coffee doesn\u2019t break a fast if it\u2019s plain black coffee. This is because it doesn\u2019t contain a meaningful amount of calories and hence is one of the <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent_fasting_drinks\/\"><span style=\"font-weight: 400;\">drinks that won\u2019t break a fast<\/span><\/a><span style=\"font-weight: 400;\">. It\u2019s also important to understand that black coffee is considered a zero-calorie drink, but it depends on what you add to it. Sugar, milk, or cream added to coffee can break a fast.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_fasting_help_you_lose_your_belly\"><\/span><strong>Will fasting help you lose your belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting can help you lose body fat, but not fat that is localized in a specific part of the body. This is because it isn\u2019t possible to control where the body will burn fat. Studies have shown that spot reduction of fat is a myth and so your body burns fat in all parts when you fast (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Fasting will help you lose body fat over time by reducing your overall calorie intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_exercise_while_fasting\"><\/span><strong>Can you exercise while fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can <a href=\"https:\/\/betterme.world\/articles\/fasting-while-working-out\/\">exercise while fasting<\/a> if you do it safely. It also depends on the type of fasting. Studies have shown that exercising while fasting helps increase fat oxidation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6983467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, if you\u2019re healthy, there are no risks associated with exercising during fasting, but you need to listen to your body while doing it. Avoid high-intensity workouts when you\u2019re fasting.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_chew_gum_while_fasting\"><\/span><strong>Can you chew gum while fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can chew gum while fasting if the type of gum doesn\u2019t break your fast. Sugar-free gum with zero calories is okay, but gums that contain sugar and calories can break a fast. Therefore, whether you can chew gum or not while fasting depends on the type of gum you want to chew.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Fasting_For_Beginners\" 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\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People fast for different reasons &#8211; some fast to lose weight, some do it to improve their heart health, and some try fasting to control their blood sugar levels and blood pressure. Regardless of your goal, it\u2019s important to always do it right.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before fasting, you need to consider your health and whether or not fasting can give you the benefits that you want. In addition, you need to go with the type of fasting that\u2019s suitable for your body and one that can give you the benefits you want without causing any negative health consequences. Always talk to your healthcare provider to get individualized advice.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a beginner, the thought of fasting alone may seem an impossible thing to do. Even when you\u2019re aware of the benefits that may come with it, you need to be disciplined and committed to the practice of fasting if you\u2019re to gain those potential benefits. This fasting for beginners guide will help you understand [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79428,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-79427","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>Fasting for Beginners: A Healthy Approach - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.\" \/>\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=\"Fasting for Beginners: A Healthy Approach\" \/>\n<meta property=\"og:description\" content=\"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\" \/>\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=\"2025-07-10T12:10:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners-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=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Fasting for Beginners: A Healthy Approach\",\"dateModified\":\"2025-07-10T12:10:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\"},\"wordCount\":2035,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As a beginner, the thought of fasting alone may seem an impossible thing to do. Even when you\u2019re aware of the benefits that may come with it, you need to be disciplined and committed to the practice of fasting if you\u2019re to gain those potential benefits. This fasting for beginners guide will help you understand everything about fasting and how to start, even when it seems difficult.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Perhaps what comes to your mind is a long fast where you stay without food for over 24 hours. Of course, that is a routine some people follow, but it\u2019s not good for beginners. If you\u2019ve never fasted, then you\u2019ll need to teach your body gradually by engaging in short fasting periods until your body adapts well, and then you can increase depending on what you want to achieve.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before we go deeper, it\u2019s important to understand that fasting is believed to have several potential benefits for your health. Studies have suggested that fasting can be helpful for reducing body weight, lowering blood pressure, lowering LDL or bad cholesterol, lowering blood sugar levels, and reducing inflammation (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/339846542_The_Benefits_of_Fasting_to_Improve_Health_Conditions_and_to_Prevent_Cardiovascular_Disease\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, fasting doesn\u2019t work for everyone, and that\u2019s okay.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Effective Fasting for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An effective fasting regimen for a beginner is one that\u2019s easy to implement. Not all the different types of fasting are suitable and effective for beginners as some are more suitable for those who regularly engage in fasting. In this case, an effective fasting routine should be one that includes short periods of fasti ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\",\"name\":\"Fasting for Beginners: A Healthy Approach - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png\",\"dateModified\":\"2025-07-10T12:10:50+00:00\",\"description\":\"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Fasting for Beginners: A Healthy Approach\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Fasting for Beginners: A Healthy Approach - BetterMe","description":"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Fasting for Beginners: A Healthy Approach","og_description":"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.","og_url":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-10T12:10:50+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners-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":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Fasting for Beginners: A Healthy Approach","dateModified":"2025-07-10T12:10:50+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/"},"wordCount":2035,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As a beginner, the thought of fasting alone may seem an impossible thing to do. Even when you\u2019re aware of the benefits that may come with it, you need to be disciplined and committed to the practice of fasting if you\u2019re to gain those potential benefits. This fasting for beginners guide will help you understand everything about fasting and how to start, even when it seems difficult.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Perhaps what comes to your mind is a long fast where you stay without food for over 24 hours. Of course, that is a routine some people follow, but it\u2019s not good for beginners. If you\u2019ve never fasted, then you\u2019ll need to teach your body gradually by engaging in short fasting periods until your body adapts well, and then you can increase depending on what you want to achieve.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before we go deeper, it\u2019s important to understand that fasting is believed to have several potential benefits for your health. Studies have suggested that fasting can be helpful for reducing body weight, lowering blood pressure, lowering LDL or bad cholesterol, lowering blood sugar levels, and reducing inflammation (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/339846542_The_Benefits_of_Fasting_to_Improve_Health_Conditions_and_to_Prevent_Cardiovascular_Disease\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, fasting doesn\u2019t work for everyone, and that\u2019s okay.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Effective Fasting for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">An effective fasting regimen for a beginner is one that\u2019s easy to implement. Not all the different types of fasting are suitable and effective for beginners as some are more suitable for those who regularly engage in fasting. In this case, an effective fasting routine should be one that includes short periods of fasti ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/","url":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/","name":"Fasting for Beginners: A Healthy Approach - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png","dateModified":"2025-07-10T12:10:50+00:00","description":"Are you new to fasting? Learn how to get started, what to expect, and tips to stay consistent and healthy during your journey with this \u2605 FASTING FOR BEGINNERS \u27a4 guide.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-90-fasting-for-beginners.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/fasting-for-beginners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/stage.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/stage.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Fasting for Beginners: A Healthy Approach"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/79427","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=79427"}],"version-history":[{"count":2,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/79427\/revisions"}],"predecessor-version":[{"id":79431,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/79427\/revisions\/79431"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/79428"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=79427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=79427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=79427"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=79427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}