{"id":85334,"date":"2026-01-30T16:36:07","date_gmt":"2026-01-30T16:36:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=85334"},"modified":"2026-01-30T16:36:07","modified_gmt":"2026-01-30T16:36:07","slug":"types-of-fasting-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/","title":{"rendered":"Types of Fasting: How Different Approaches Work and How to Choose One"},"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\/types-of-fasting-2\/#Is_Fasting_Suitable_for_Everyone\" >Is Fasting Suitable for Everyone?<\/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\/types-of-fasting-2\/#What_Are_the_Five_Types_of_Fasting\" >What Are the Five Types of Fasting?<\/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\/types-of-fasting-2\/#Which_Type_of_Fasting_is_Best_for_Beginners\" >Which Type of Fasting is Best 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\/types-of-fasting-2\/#How_to_Choose_the_Best_Type_of_Fasting_for_Yourself\" >How to Choose the Best Type of Fasting for Yourself?<\/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\/types-of-fasting-2\/#Which_Form_of_Fasting_Is_Lower-Risk\" >Which Form of Fasting Is Lower-Risk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#Can_a_3-Day_Fast_Be_Harmful\" >Can a 3-Day Fast Be Harmful?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#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-8\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#Does_fasting_help_with_weight_loss\" >Does fasting help with weight loss?<\/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\/types-of-fasting-2\/#Can_fasting_improve_metabolism\" >Can fasting improve metabolism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#What_breaks_a_fast\" >What breaks a fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#Can_you_drink_water_or_coffee_while_fasting\" >Can you drink water or coffee while fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#How_often_should_you_fast\" >How often should you fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting, the practice of abstaining from food and sometimes drink for a set period, has been a part of human culture for thousands of years for spiritual, cultural, and health reasons. Today, many people explore fasting for its potential benefits, including potential effects on metabolic markers and weight management for some people. However, with numerous approaches available, understanding the different types of fasting methods is key to finding one that aligns with your goals, lifestyle, and overall wellbeing.<\/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=Type_Of_Fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide summarizes common methods and what current research explores about the most common fasting protocols. We will explore the various methods, considerations, and provide a framework to help you determine which approach, if any, is right for you. Think of this as your starting point for making an informed decision about integrating fasting into your wellness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult with a healthcare provider before embarking on a fasting regimen.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Fasting_Suitable_for_Everyone\"><\/span><b>Is Fasting Suitable for Everyone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While for some adults, certain fasting methods may be an option, it is not suitable for everyone. The body&#8217;s response to fasting can vary significantly based on individual health status, medical history, and lifestyle. It is always recommended to consult with a healthcare professional, such as a doctor and\/or dietitian, before starting any new fasting regimen, especially if you have pre-existing health conditions (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain individuals should approach fasting with extreme caution and under strict medical supervision, while others should avoid it altogether.<\/span><\/p>\n<p><b>Individuals who should generally avoid fasting include (<\/b><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\"><b>1<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pregnant or breastfeeding women:<\/b><span style=\"font-weight: 400;\"> Nutritional needs are significantly increased during these periods to support both the mother and the developing baby. Restricting calories or nutrients can pose serious risks (<\/span><a href=\"https:\/\/www.ajog.org\/article\/S0002-9378(21)02728-9\/fulltext\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals with a history of eating disorders:<\/b><span style=\"font-weight: 400;\"> Fasting can trigger or exacerbate disordered eating patterns, such as anorexia nervosa or bulimia nervosa. The focus on food restriction can be psychologically harmful (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/24\/4275\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Children and adolescents:<\/b><span style=\"font-weight: 400;\"> Growing bodies require a consistent and adequate supply of energy and nutrients for proper development. Fasting can interfere with this critical process (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/9\/1752\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/jgh.70077\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals who are underweight (BMI &lt; 18.5):<\/b><span style=\"font-weight: 400;\"> Further calorie restriction can lead to nutritional deficiencies and other serious health complications.<\/span><\/li>\n<\/ul>\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=Type_Of_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82951\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Individuals who should seek medical supervision before fasting include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People with Type 1 or Type 2 diabetes:<\/b><span style=\"font-weight: 400;\"> Fasting can cause dangerous fluctuations in blood sugar levels (hypoglycemia or hyperglycemia) if not properly done (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/15\/16\/3525\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Adjustments to medication, such as insulin, are often necessary and must be managed by a doctor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Those taking prescription medications:<\/b><span style=\"font-weight: 400;\"> Fasting can affect how some drugs are absorbed and metabolized (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17425255.2020.1706728#d1e775\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Medications that need to be taken with food may require a revised schedule.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People with kidney or liver conditions:<\/b><span style=\"font-weight: 400;\"> These organs are crucial for processing waste products and metabolizing nutrients (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482385\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK535438\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Fasting can place additional stress on them (<\/span><a href=\"https:\/\/journals.lww.com\/jasn\/fulltext\/2020\/10001\/the_effects_of_intermittent_fasting_on_the.668.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/sjga\/fulltext\/9900\/intermittent_fasting_and_liver_disease__insights.156.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individuals with heart conditions or low blood pressure:<\/b><span style=\"font-weight: 400;\"> Electrolyte shifts during fasting can potentially affect heart rhythm and blood pressure (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666602225001235?via%3Dihub\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/heart.bmj.com\/content\/108\/4\/258\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Older adults:<\/b><span style=\"font-weight: 400;\"> They may be more susceptible to muscle loss, dehydration, and nutrient deficiencies (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0261561422000346\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), making supervised fasting essential.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-diets-for-seniors\/\">Fasting Diets for Seniors: The Best Intermittent Fasting Diets for over-65-Year-Olds<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Five_Types_of_Fasting\"><\/span><b>What Are the Five Types of Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The world of fasting can seem complex, but most protocols can be grouped into five main categories. Understanding each different type of fasting will help you identify which one might best suit your objectives.<\/span><\/p>\n<p><b>1. Intermittent Fasting (IF)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is arguably the most popular approach. It focuses on <\/span><i><span style=\"font-weight: 400;\">when<\/span><\/i><span style=\"font-weight: 400;\"> you eat rather than <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> you eat, by cycling between periods of eating and voluntary fasting. This structure makes it one of the more flexible types of fasting methods. The core principle is to create a consistent daily or weekly pattern (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155%2823%2900395-1\/fulltext\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time-Restricted Eating (TRE):<\/b><span style=\"font-weight: 400;\"> This involves eating all your meals within a specific window each day and fasting for the remaining hours (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article\/43\/2\/405\/6371193\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The most common protocol is the <\/span><b>16:8 method<\/b><span style=\"font-weight: 400;\">, where you fast for 16 hours and eat during an 8-hour window (e.g., 12 PM to 8 PM). Other variations include 14:10, 18:6, and 20:4 (also known as the Warrior Diet).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The 5:2 Diet:<\/b><span style=\"font-weight: 400;\"> This involves eating normally for five days of the week and restricting calorie intake to approximately 500-600 calories on two non-consecutive days (<\/span><a href=\"https:\/\/www.npjournal.org\/article\/S1555-4155%2823%2900395-1\/fulltext\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat-Stop-Eat:<\/b><span style=\"font-weight: 400;\"> This method involves a full 24-hour fast once or twice a week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3680567\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). For example, you might finish dinner at 7 PM on Monday and not eat again until 7 PM on Tuesday.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate-Day Fasting:<\/b><span style=\"font-weight: 400;\"> As the name suggests, this involves alternating between days of normal eating and days of complete fasting or very low-calorie intake (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.586036\/full\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\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=Type_Of_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82862\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Prolonged Fasting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Prolonged fasting, sometimes called extended fasting, involves abstaining from food for periods longer than 24 hours. These fasts typically last anywhere from 36 hours to several days (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/07853890.2020.1770849#abstract\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">) and are often undertaken for more significant potential physiological effects, such as cellular recycling processes (autophagy) or temporary metabolic changes during fasting (<\/span><a href=\"https:\/\/advanced.onlinelibrary.wiley.com\/doi\/full\/10.1002\/advs.202204487\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common form is <\/span><b>water fasting<\/b><span style=\"font-weight: 400;\">, where only water is consumed for the duration of the fast (typically 24 to 72 hours). Due to the increased risk of dehydration, electrolyte imbalance, and other complications (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/82\/5\/664\/7209209\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">), prolonged fasting should only be attempted by experienced individuals, preferably under the guidance of a healthcare professional.<\/span><\/p>\n<p><b>3. Dry Fasting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Dry fasting is the most extreme form of fasting, as it involves abstaining from both food and water. This practice is associated with significant risks, including hypoglycemia, kidney strain, and electrolyte imbalances (<\/span><a href=\"https:\/\/karger.com\/cmr\/article\/27\/4\/242\/67781\/Dry-Fasting-Physiology-Responses-to-Hypovolemia\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soft Dry Fasting:<\/b><span style=\"font-weight: 400;\"> Allows for external contact with water, such as showering.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Absolute (or Hard) Dry Fasting:<\/b><span style=\"font-weight: 400;\"> Prohibits any contact with water.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Given the critical role of hydration in bodily functions, this method is not recommended for most people and carries a high risk of adverse health events. If you are interested in learning about the perceived benefits and significant risks associated with this practice, you can find more information about <a href=\"https:\/\/betterme.world\/articles\/dry-fasting\/\">dry fasting<\/a>, but we also suggest talking to your healthcare provider.<\/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\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Type_Of_Fasting\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>4. Partial Fasting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Partial fasting involves restricting certain types of foods or drinks for a defined period rather than complete food abstinence. This approach is often seen as more manageable than a full fast, as it still allows for some energy intake.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Juice Fasting:<\/b><span style=\"font-weight: 400;\"> Also known as a &#8220;juice cleanse,&#8221; this involves consuming only fruit and vegetable juices for a set period. While it provides vitamins and minerals, it typically lacks fiber, protein, and fat (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-017-02200-6\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Daniel Fast:<\/b><span style=\"font-weight: 400;\"> This is a plant-based fast inspired by the biblical figure Daniel. It typically involves consuming only fruits, vegetables, whole grains, legumes, nuts, and seeds while avoiding all animal products, dairy, processed foods, and stimulants like caffeine (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1476-511X-12-114\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat Fasting:<\/b><span style=\"font-weight: 400;\"> This approach involves consuming the majority of calories (80-90%) from fat, with very low protein and carbohydrate intake, for a short period (2-5 days) to induce ketosis (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666154325003527\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>5. Religious and Spiritual Fasting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For millennia, fasting has been a central practice in many of the world&#8217;s religions and spiritual traditions. The motivation behind this type of fasting is typically for spiritual purification, devotion, or commemoration rather than physical health benefits (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/3\/433\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ramadan Fasting:<\/b><span style=\"font-weight: 400;\"> Muslims abstain from all food and drink from dawn until sunset for an entire month.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yom Kippur Fasting:<\/b><span style=\"font-weight: 400;\"> In Judaism, this involves a 25-hour fast with no food or water as a day of atonement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lent Fasting:<\/b><span style=\"font-weight: 400;\"> In some Christian denominations, this involves abstaining from certain foods, like meat, on specific days during the 40-day period leading up to Easter.<\/span><\/li>\n<\/ul>\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=Type_Of_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Type_of_Fasting_is_Best_for_Beginners\"><\/span><b>Which Type of Fasting is Best for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For those new to fasting, Intermittent Fasting (IF) is widely considered the best starting point. Its structured yet flexible nature makes it easier to adopt and sustain compared to more restrictive methods. Here\u2019s why IF is an ideal entry into the world of fasting.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Its Flexibility is Unmatched<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unlike prolonged or dry fasts, IF offers various schedules. You can choose a protocol that fits your lifestyle, social commitments, and daily routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 16:8 method, for example, often just means skipping breakfast and having a later lunch, which many people find manageable. This adaptability makes it less intimidating and increases the likelihood of long-term adherence (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322000278?via%3Dihub\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding the best intermittent fasting schedule for you is a matter of personal preference and daily rhythm.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a 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=Type_Of_Fasting\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>It&#8217;s Easier to Adopt<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The transition into IF is generally smoother than with other fasting types.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can start by gradually extending your fasting window\u2014perhaps beginning with a 12:12 schedule (12 hours of fasting, 12 hours of eating) and slowly working your way up to 14:10 or 16:8.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This progressive approach allows your body to adjust to the new eating pattern without the shock of a multi-day fast. The psychological barrier is also lower, as you know you will be eating every single day.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Research Has Explored Potential Benefits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Intermittent fasting is not just popular; it&#8217;s also widely studied compared to other fasting approaches. Research suggests that IF might offer numerous health benefits, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved insulin sensitivity (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s41043-025-01039-2\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">support for weight management (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">), and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible enhanced cellular repair processes (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s44361-025-00007-z\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These tangible benefits can be motivating for beginners, providing positive reinforcement to stick with the practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The specific advantages can even be tailored based on a person&#8217;s life stage, leading many to explore <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-by-age\/\">intermittent fasting by age<\/a>.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/betterme-intermittent-fasting-overview-2026\/\">BetterMe Intermittent Fasting Overview (2026)<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Choose_the_Best_Type_of_Fasting_for_Yourself\"><\/span><b>How to Choose the Best Type of Fasting for Yourself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Selecting the best type of fasting is a personal decision that depends on a combination of factors. There is no single &#8220;best&#8221; method for everyone. Here are eight considerations to help guide your choice.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Health Goals:<\/b><span style=\"font-weight: 400;\"> Are you aiming for weight loss, improved metabolic health, mental clarity, or longevity? Different fasting protocols may be better suited for different objectives. For instance, time-restricted eating is often used for weight management, while longer fasts are sometimes explored for possible benefits like autophagy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Lifestyle and Schedule:<\/b><span style=\"font-weight: 400;\"> A successful fasting plan is one you can stick to. Consider your work hours, family commitments, and social life. If you have frequent business dinners, a 24-hour fast might be difficult to maintain. A daily time-restricted eating window might be more practical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Experience with Fasting:<\/b><span style=\"font-weight: 400;\"> If you are a complete beginner, jumping into a 72-hour water fast is not advisable. Starting with a less intense method, like the 16:8 schedule, allows you to gauge your body&#8217;s response and build confidence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Current Health Status:<\/b><span style=\"font-weight: 400;\"> As discussed, your medical history is paramount. If you have any underlying health conditions or take medication, consulting a healthcare provider is non-negotiable. They can help you determine if fasting is safe and which approach may be most appropriate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Psychological Relationship with Food:<\/b><span style=\"font-weight: 400;\"> Be honest with yourself about your eating habits and mindset. If you have a tendency toward restrictive behaviors, a highly structured fasting plan may not be healthy for you. An approach that feels less about deprivation and more about mindful eating might be better.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Body&#8217;s Signals:<\/b><span style=\"font-weight: 400;\"> Pay attention to how you feel. While some initial hunger and fatigue are normal, persistent dizziness, extreme weakness, or other concerning symptoms are signs that your current approach may be too aggressive. True wellness is about listening to your body, not punishing it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutritional Needs:<\/b><span style=\"font-weight: 400;\"> Ensure your eating window is long enough to consume all the necessary nutrients your body needs to thrive. A very narrow eating window could make it challenging to get adequate protein, fiber, vitamins, and minerals, especially for active individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility for Social Situations:<\/b><span style=\"font-weight: 400;\"> A rigid fasting plan can sometimes lead to social isolation. Choose a method that allows for some flexibility. For example, on the 5:2 diet, you can schedule your low-calorie days to avoid social events centered around food.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A more specialized approach, known as the <a href=\"https:\/\/betterme.world\/articles\/fasting-mimicking-diet-food-list\/\">fasting mimicking diet<\/a>, offers a structured, low-calorie plan that aims to provide the benefits of fasting without complete food abstinence.<\/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=Type_Of_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82948\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Form_of_Fasting_Is_Lower-Risk\"><\/span><b>Which Form of Fasting Is Lower-Risk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How fasting affects someone depends less on the exact method and more on the overall approach. Any fasting routine can involve risks if it isn\u2019t planned thoughtfully, and longer or more intensive fasts usually require additional caution and guidance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, intermittent fasting \u2013 especially time-restricted eating patterns like the 16:8 schedule \u2013 is often viewed as one of the more approachable, lower-intensity options for many adults. The reasons are clear: it does not involve long periods without food, the risk of nutrient deficiency is low (assuming a balanced diet during the eating window), and the body is not placed under extreme stress. It maintains a daily rhythm of eating, which helps regulate hunger cues and energy levels more predictably than multi-day fasts.<\/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\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Type_Of_Fasting\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A safe approach to any type of fasting includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Staying Hydrated:<\/b><span style=\"font-weight: 400;\"> Unless you are undertaking a medically supervised dry fast, drinking plenty of water is crucial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintaining Electrolyte Balance:<\/b><span style=\"font-weight: 400;\"> On longer fasts, sodium, potassium, and magnesium levels can drop. Some people choose electrolytes during longer fasts; discuss what\u2019s appropriate for you with a clinician.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating Nutritious Food:<\/b><span style=\"font-weight: 400;\"> When you break your fast, focus on whole, nutrient-dense foods to replenish your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listening to Your Body:<\/b><span style=\"font-weight: 400;\"> Do not push through severe dizziness, headaches, or nausea. These are signs to stop and re-evaluate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Slow:<\/b><span style=\"font-weight: 400;\"> Gradually increase your fasting duration to allow your body time to adapt.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_3-Day_Fast_Be_Harmful\"><\/span><b>Can a 3-Day Fast Be Harmful?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 3-day (or 72-hour) water fast can be a powerful tool, but it also carries potential risks and should not be taken lightly. Whether it is harmful depends heavily on an individual&#8217;s health status and how the fast is conducted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a well-nourished individual, a <a href=\"https:\/\/betterme.world\/articles\/best-foods-to-break-a-3-day-fast\/\">3-day fast<\/a> can be a more intensive approach and should be treated cautiously. It may lead to several temporary side effects as the body adapts. These can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dehydration and Electrolyte Imbalance:<\/b><span style=\"font-weight: 400;\"> Without careful management, fluid and mineral losses can lead to dizziness, muscle cramps, and headaches (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/e-enm.org\/journal\/view.php?doi=10.3803\/EnM.2021.405\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hunger and Fatigue:<\/b><span style=\"font-weight: 400;\"> The first 48 hours are often the most challenging, as the body burns through its glycogen stores and transitions to using fat for fuel (ketosis).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Re-feeding Syndrome:<\/b><span style=\"font-weight: 400;\"> This is a rare but serious risk associated with breaking a longer fast. Introducing food too quickly can cause dangerous shifts in fluid and electrolytes. This is a greater concern for malnourished individuals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK564513\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Loss:<\/b><span style=\"font-weight: 400;\"> While the body prioritizes fat for fuel, some muscle breakdown can occur at the beginning of a fast (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/jcsm.12766\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">), especially if the fast is not supported by proper hydration and a gradual return to eating.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite these risks, a well-managed 3-day fast may also offer benefits, such as has been associated with changes in insulin sensitivity markers and inflammatory markers in some research, though findings are mixed, although more research needs to be done to understand the full picture (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38018193\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). The key is preparation, proper hydration with electrolytes, and a careful re-feeding plan.<\/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=Type_Of_Fasting\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82864\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/How-To-Get-Rid-Of-Water-Retention-Overnight_-Beat-Bloat-With-These-Tips.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_fasting_help_with_weight_loss\"><\/span><strong>Does fasting help with weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting may support weight loss for some people mainly by changing eating patterns and total intake; outcomes vary. Some studies also suggest fasting may boost metabolism slightly and improve hormone function to facilitate weight loss, such as by lowering insulin levels (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11560338\/\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1388198122001524\"><span style=\"font-weight: 400;\">36<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_fasting_improve_metabolism\"><\/span><strong>Can fasting improve metabolism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Short-term fasting has been linked to temporary changes in stress hormones (including norepinephrine) in some studies (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523071939?via%3Dihub\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, very long fasts (over 3 days) can have the opposite effect and slow down your metabolism. Theoretically, over time while practicing long fasts, the body adapts to conserve energy, entering a more energy-efficient state (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-80049-2\"><span style=\"font-weight: 400;\">38<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_breaks_a_fast\"><\/span><strong>What breaks a fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Strictly speaking, any food or drink containing calories will break a fast. This includes anything with carbohydrates, protein, or fat. The amount of calories needed to break a fast is debated, but most experts agree that anything over 5-10 calories will likely interrupt the fasting state.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_drink_water_or_coffee_while_fasting\"><\/span><strong>Can you drink water or coffee while fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, water is essential and should be consumed freely during most fasts. Many people stick to water, plain tea, or black coffee during fasting windows; individual tolerance varies. However, adding sugar, milk, or cream will break your fast.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_often_should_you_fast\"><\/span><strong>How often should you fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The frequency depends on the type of fasting. Time-restricted eating can be done daily. A 24-hour fast may be done once or twice a week. Longer fasts (48+ hours) should be done much less frequently, perhaps once a month or a few times a year, and ideally with medical guidance.<\/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=Type_Of_Fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choosing a type of fasting is a journey of self-experimentation and listening to your body. There is no magic formula, only the method that works sustainably for you. By starting slow, prioritizing safety, and aligning your approach with your unique goals and lifestyle, you can explore the potential benefits of this ancient practice in a modern, informed way.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting, the practice of abstaining from food and sometimes drink for a set period, has been a part of human culture for thousands of years for spiritual, cultural, and health reasons. Today, many people explore fasting for its potential benefits, including potential effects on metabolic markers and weight management for some people. However, with numerous [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":85410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-85334","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>Types of Fasting: How Different Approaches Work and How to Choose One - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TYPE OF FASTING \u27a4 explained: An overview of intermittent, prolonged, partial, and other methods, plus key considerations before you choose an approach.\" \/>\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=\"Types of Fasting: How Different Approaches Work and How to Choose One\" \/>\n<meta property=\"og:description\" content=\"\u2605 TYPE OF FASTING \u27a4 explained: An overview of intermittent, prolonged, partial, and other methods, plus key considerations before you choose an approach.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\" \/>\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=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/1037-type-of-fasting-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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"Types of Fasting: How Different Approaches Work and How to Choose One\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\"},\"wordCount\":2691,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/1037-type-of-fasting.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting, the practice of abstaining from food and sometimes drink for a set period, has been a part of human culture for thousands of years for spiritual, cultural, and health reasons. Today, many people explore fasting for its potential benefits, including potential effects on metabolic markers and weight management for some people. However, with numerous approaches available, understanding the different types of fasting methods is key to finding one that aligns with your goals, lifestyle, and overall wellbeing.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide summarizes common methods and what current research explores about the most common fasting protocols. We will explore the various methods, considerations, and provide a framework to help you determine which approach, if any, is right for you. Think of this as your starting point for making an informed decision about integrating fasting into your wellness routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult with a healthcare provider before embarking on a fasting regimen.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Fasting Suitable for Everyone?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">While for some adults, certain fasting methods may be an option, it is not suitable for everyone. The body's response to fasting can vary significantly based on individual health status, medical history, and lifestyle. It is always recommended to consult with a healthcare professional, such as a doctor and\/or dietitian, before starting any new fasting regimen, especially if you have pre-existing health conditions (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/13\/5\/1570\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cert ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\",\"name\":\"Types of Fasting: How Different Approaches Work and How to Choose One - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/1037-type-of-fasting.png\",\"description\":\"\u2605 TYPE OF FASTING \u27a4 explained: An overview of intermittent, prolonged, partial, and other methods, plus key considerations before you choose an approach.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/1037-type-of-fasting.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/1037-type-of-fasting.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/types-of-fasting-2\/#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\":\"Types of Fasting: How Different Approaches Work and How to Choose One\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Today, many people explore fasting for its potential benefits, including potential effects on metabolic markers and weight management for some people. However, with numerous approaches available, understanding the different types of fasting methods is key to finding one that aligns with your goals, lifestyle, and overall wellbeing.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide summarizes common methods and what current research explores about the most common fasting protocols. We will explore the various methods, considerations, and provide a framework to help you determine which approach, if any, is right for you. Think of this as your starting point for making an informed decision about integrating fasting into your wellness routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Every fast is a personal experience. Your dietary preferences, body composition, and activity level all influence your fasting journey. It\u2019s advisable to consult with a healthcare provider before embarking on a fasting regimen.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Fasting Suitable for Everyone?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">While for some adults, certain fasting methods may be an option, it is not suitable for everyone. The body's response to fasting can vary significantly based on individual health status, medical history, and lifestyle. 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