Since the only solid rule in intermittent fasting is “switch between periods of fasting and eating“, starters usually have a hard time figuring out the minimum number of hours they should fast if they have to see any benefit.
Consequently, there has been a rise in the number of intermittent fasting schedules customized to fit different levels of individual fasting capabilities and, perhaps, lifestyles.
18:6 is the most common but other schedules exist, like 12:12, 15:9, 17:7, 19:5, 20:4, etc.
The concept behind intermittent fasting is:
- To create a consistent fasting window – which all methods do.
- To allow the body to tap into stored fat for energy and promote various physiological benefits of fasting – which, some methods, solely because of their short fasting windows might not do.
So, what’s the ideal time for an intermittent fasting “fasting window”?
That’s exactly what we are going to discuss in this blog post.
Let’s start with the main question.
What Are The Minimum Fasting Hours When Intermittent Fasting?
Here is one thing, almost all benefits from intermittent fasting will only start to occur when there’s a negative energy balance at which your liver glycogen stores are depleted and fat burning starts.
On average, the glycogen reserves can last you for around 12 to 14 hours.
Meaning it’s not until the 12th hour, and significantly less if you engage in moderate-intensity physical activity, that you might start to reap from intermittent fasting.
To answer the question, the minimum fasting hours in intermittent fasting, I repeat, minimum, is 12 hours – the point at which your glycogen reserves are depleted and fat burning is kicking in.
Even then, you might not reap a lot because breaking a fast at 12 hours does not allow enough time for fat burning.
But there is a way, yes, there is a way to reap more even with shorter fasting windows, I will highlight this in the next section but let me leave you with this here…
The longer the fasting window, the more time your body has to deplete glycogen stores and shift into fat-burning mode – this increases your chances of benefiting from intermittent fasting.
What Influences How Long You Have To Fast?
Physical activity and calorie intake will play a huge role in determining how long it takes to see results.
You can reap a lot from a 12-hour fasting window that incorporates some moderate-intensity physical activity than an 18-hour fasting window that is spent on the couch thinking about the next meal.
Also, a heavy, carb-based meal will take longer to be depleted than a light meal – your minimum fasting hours, in this case, should be more than 12.
Also, the minimum hours required for effective intermittent fasting can vary depending on individual goals and desired outcomes.
When choosing how long you want your fasts to be, consider factors like individual goals (weight loss, improved insulin sensitivity, autophagy), and health conditions (diabetes, metabolic disorders) etc.
Here’s How To Determine Your Ideal Minimum Hours When Intermittent Fasting.
- Assess personal goals and lifestyle factors.
Before deciding on your minimum fasting hours, it’s essential to assess your personal goals.
Let’s take weight loss for example which occurs as a result of fat-burning which will only start 12 hours into a fast.
Meaning if your desired goal is to lose weight, then 12 hours should be your minimum.
On the other hand, autophagy is only significantly upregulated when you are 24-48 hours into a fast, meaning, meaning if your main goal is autophagy, then 24 hours should be your minimum fasting hours. - Get hands-on experience.
Yes, our bodies are different, our metabolism is different.
Gender, age, and race might all play a role in determining how fast we get results from intermittent fasting.
It’s therefore prudent to try different fasting window lengths to figure out the minimum hours you need to reap from intermittent fasting.
Remember, intermittent fasting is highly flexible – I’m giving you permission to guiltlessly customize your fasting window to suit your needs.
This is important: regardless of the minimum hours required, you should start with shorter durations and gradually increase your fasting window as you become more comfortable with intermittent fasting, it will help you easily adhere to your fasting routine.
Start with a minimum fasting window of 12 hours and gradually increase it over time.
This approach allows your body to adjust to the fasting state and helps avoid any potential side effects like night sweats.
Tips for Successful Intermittent Fasting If You Are Starting Out.
- Staying hydrated and managing hunger.
During fasting periods, it’s crucial to stay hydrated by drinking water, tea, or other non-caloric beverages.
Adequate hydration helps manage hunger and supports overall well-being. - Proper nutrition during the eating window.
Although intermittent fasting doesn’t focus on specific foods, it’s important to prioritize a balanced and nutritious diet during the eating window.
Incorporate whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats to provide your body with essential nutrients. - Incorporating exercise and physical activity.
Engaging in regular physical activity can enhance the benefits of intermittent fasting by increasing energy expenditure.
Find an exercise routine that suits your preferences and schedule, whether it’s cardiovascular exercises, strength training, or a combination of both. - Strategies to manage potential challenges.
Intermittent fasting may present some challenges, especially on weekends, and social situations or when dealing with cravings.
Plan ahead for social gatherings by adjusting your fasting window or making mindful food choices that align with your goals.
To Wind Up.
The minimum intermittent fasting hours can vary based on your individual goals, health conditions, and preferences but a good starting point should be a minimum of 12 hours.
While fasting windows with more hours may offer additional benefits, shorter fasting durations can still be effective when coupled with physical activity and proper meal planning.
It’s however essential to find a fasting duration that works best for you and promotes adherence to the fasting schedule.
