If you’re new to intermittent fasting, the good news is there’s very little to learn and nothing to buy. Fasting decides when you eat, not what — and that simplicity is exactly why so many people stick with it. Here’s how to start gently.
Resist the urge to leap into a 20-hour fast on day one. Almost everyone who quits early does so because they went too hard, too fast. Begin with 14:10 — a 14-hour fast and a 10-hour eating window. In practice that’s often just finishing dinner by 8pm and having breakfast at 10am. It barely feels like a diet, and that’s the point: you’re building a habit, not enduring a challenge.
Once 14:10 feels easy for a few days, move your first meal 30–60 minutes later until you land on 16:8, the most popular schedule. There’s no prize for suffering — the best protocol is the one you’ll actually keep. You can always tighten the window later.
Hunger in the first week comes in waves, not a rising tide — it peaks and passes, usually within 20 minutes. Water, black coffee and plain tea help you through it without breaking your fast. Most people find the hunger fades within a week or two as the body adapts to the new rhythm.
The single biggest predictor of sticking with fasting is being able to see it. Start a timer when your fast begins and watch it fill toward your goal; log each completed fast and let the streak build. That visible momentum is what turns a good intention into a habit. Our free fasting timer does exactly this — free, and it remembers your progress even if you close the tab.
Pick your window, start the clock, and build the streak. No sign-up to try.
Open the timerWater, black coffee and plain tea are generally considered fine because they contain no calories. Avoid sugar, milk and sweeteners. See our guide on what breaks a fast.
It varies a lot from person to person. Many people notice steadier energy and less snacking within a couple of weeks; other changes take longer. Focus on consistency first.