Intermittent Fasting Schedule for Beginners
Start with the easiest 14:10 schedule — the safest entry point for IF.
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Frequently Asked Questions — Intermittent Fasting Calculator
What is the easiest intermittent fasting schedule?+
12:12 is the absolute easiest (fast from 8PM to 8AM). 14:10 is the recommended beginner start — fast from 7PM to 9AM, which overlaps mostly with sleep.
How to start intermittent fasting for the first time?+
Week 1-2: 12:12. Week 3-4: 14:10. Week 5-8: 16:8. Progress gradually. Keep hydrated, eat enough protein at meals, and avoid calorie restriction in the first 2 weeks.
Can I exercise while fasting as a beginner?+
Light to moderate exercise (walking, yoga, light cycling) is fine during fasting. For intense workouts, eat 1-2 hours before or schedule training in your eating window.