When it comes to dieting and nutrition, the subject of intermittent fasting is definitely one of the most hotly contested. And now we have the 12 hour fast, a relatively new kid on the block showing up. In this article, we’ll dive into the 12 hour fast to see how it measures up and uncover if it’s a good fit for you.
From what I have seen, it seems that people either love or hate intermittent fasting. And this is really a shame because intermittent fasting is a powerful tool that can transform your body and help lead you down the path of rapid fat loss.
It’s unfortunate that most misunderstand intermittent fasting and turn their noses up at it as an outdated form of dieting. Adding intermittent fasting into my diet has been one of the best things I have ever done for myself, and it was truly a game-changer for me when I first implemented it in my own
If you’re looking to lose weight as quickly as possible, then intermittent fasting is a great way to help you achieve your goals in a very short period of time. And the easiest way to start is with the 12 Hour Fast. In fact, the 12 hour fast is so effective that people are referring to it “The Fast That Lasts All Day”.
What Is A 12 Hour Fast?
12 Hour Fast is a great way to improve your overall health and lose weight. This style of intermittent fasting is easy to follow and doesn’t require a complete fast. Here are the top seven reasons why you should try 12-hour intermittent fasting.
Simply put, a 12 hour fast is when you don’t consume any food or drink any calories for a period of 12 hours. You can still drink water or black coffee, but you don’t want to drink anything that has calories because the whole idea is to give your stomach and body a break from digesting food.
There are other types of intermittent fasting that go longer, but in general, 12 hours is considered the minimum amount of time you can go to get into a fasted state.
Check out this video to learn even more about the 12 hour fast:
5 Benefits Of The 12 Hour Fast
Firstly, you may be able to improve your brain health. This is because a 12 hour fast has been shown to support mitochondrial health. Mitochondria help support the brain and are the power source for a cell.
Next, you may see a reduction in inflammation in your body. Giving your body a break from eating may help increase antioxidant protection which goes a long way towards feeling better.
The third benefit of a 12 hour fast is an obvious one. Weight loss. Simply eating fewer hours per day means you’ll most likely consume lower calories. This lower-calorie intake means you will burn excess fat as your body has to rely on stored energy (aka fat) to survive. This is the reason most people try 12 hour fasting to begin with, but soon they find there are far more benefits.
Fourth – you can burn more fat when you exercise. If you workout in what is known as a fasted state, not only will you feel better and get a better workout (less bloat), your body will burn fat for the energy to get through the workout. This is a great way to shed some extra pounds all because you are eating less.
Finally, some studies are showing that fasting even just 12 hours at a time may help you to live longer. The only studies we have right now are on mice because there hasn’t been enough time yet to study a full human lifespan. But pretty much every species tested so far has seen an increase in lifespan by following at least a 12 hour fast. Pretty amazing!
How Do You Do A 12 Hour Fast?
This part is easy. To do a 12 hour fast, all you have to do is not eat or drink calories for a period of 12 hours. For example, if you wanted to do a 12 hour fast but not skip any meals you could finish your dinner by 7pm then eat breakfast at 7am the next day.
If you are a late-night snacker, this can help you stop eating those empty calories after hours. This is one of the best ways to lose weight. You’ll often find that it gets easier as well the longer you fast.
Just know the first few times you fast, it will feel harder than it really is. Like everything, you will need to practice to get better. Within a few weeks, 12 hours will seem like nothing and you may even be ready to try more advanced intermittent fasting.
Can You Build Muscle While On A 12 Hour Fast?
Short answer – yes. You can build muscle as long as you take in enough protein. Your muscles are built by synthesizing protein. If you have enough protein you will build muscle (unless you have other medical problems).
You just need to make sure that when you eat your meals during non-fasting periods you intake as much protein as you can. A good rule of thumb is to consume your ideal body weight in grams of protein per day. You won’t always hit this, obviously, but it’s a good goal to aim for.
How Much Weight Do You Lose Fasting For 12 Hours?
If you simply fast for 12 hours then weigh yourself, you may not lose any weight at all. If you are prone to hold water (like I am) you may see a scale loss of 5 or more pounds! But, remember… this is not fat. You would be hard-pressed to lose any fat in a 12 hour period that would show up on the scale.
However, if you keep at it and keep your calories down, your protein up, and stay true to your 12 hour fast windows, you should start to see a reduction in your weight. How much of course depends on your current size and how active you get.
What Can You Have During A 12 Hour Fast?
When it comes to eating during your non-fasting periods, my best advice is to stay off sugar as much as possible. If you don’t eat anything for 12 hours, then chow down on a sugary cereal you will most likely spike your blood sugar and feel terrible.
You should focus primarily on proteins and vegetables… foods that don’t spike blood sugar. This will also make it easier to keep to your 12 hour fasting protocol.
Final Thoughts On 12 Hour Fasting
Fasting in general can make your body healthier by helping you lose weight, lower your blood sugar and cholesterol levels. Starting with a 12 hour fast is an easy way to start. All you do is go for a continual 12 hour period of time without eating or drinking a calorie. You can still have water or black coffee, but that’s it.
It may sound restrictive, but quickly you’ll see how the benefits of a 12 hour fast far outweigh any of the perceived negatives.
Good luck on your 12 hour fast and feel free to ask questions in the comments below.