How to Fast: Best Methods + 8 Ways to Make Fasting Easier

Fasting can help you lose weight while minimizing excess skin.

It gives you anti-aging benefits inside and out. 

It can help you fight illness and with other health issues.

The mental clarity you get while fasting is unmatched. And your mood will greatly improve.

Fasting gives you a healthier brain. 

It promotes longevity, which means you live healthier longer. I break down all these benefits in this post.

Fasting has life changing benefits.

But where do you start?

There are many fasting methods you can try as well as ways to make fasting easier. I always recommend customizing your fast to fit your lifestyle. 

Here are the basic methods and variations to give us a starting point:

16:8 

16:8 means that you fast for 16 hours and eat for 8 hours. The hours you eat are considered your “eating window,” and the hours you fast are called your “fasting window.”

I like to make this fast two meals a day (or TMAD) with no snacks in between. This is how I started out fasting and where those new to fasting should start before they ease into any other type of fasting. 

You can eat 3 meals in this time frame, or 2 meals and a snack. I personally would just make my lunch and dinner bigger meals to allow for more fasting time. I wanted to get out of the habit of eating so often.

It also doesn’t have to be 16:8. You can make it 18:6, or any variation of hours. But 16 hours of fasting seems to be the sweet spot to getting fasting benefits. 

You could skip breakfast and eat between 12pm and 8pm. This means you eat lunch at noon, and then make sure you’re done with dinner prior to 8pm. 

If you want to make it 18:6, eat between 1pm and 7pm, or 12pm-6pm. 

If you want to eat in the morning, make your eating window earlier in the day. I recommend trying to eat later in the day so you can experience the energy benefits of fasting in the morning.

I also recommend ending your fast three hours before you lay down for bed. You will sleep better if you do. 

OMAD

OMAD stands for one meal a day. This is a magical place to be. You get the fasting benefits during the day, which makes you highly productive and you have so much mental clarity while you’re trying to work. But then you can still enjoy dinner with your family–if you choose to make your one meal during dinner. 

The sweet spot for me was to either have my OMAD at dinner, or to have a late lunch/early dinner. I found I didn’t really want to eat until 3-4pm. 

If you have a goal of getting to OMAD, I recommend starting out with TMAD (two meals a day, no snacks in between). 

Once you’re comfortable there, start pushing your fasting period longer. Try a 1pm lunch for a week. The week after, try a 1:30pm lunch. Then 2pm, and so on. Eat larger meals.

Eventually you will push your first meal back so late that you don’t have time for your second meal, or you will find that you aren’t hungry for the second meal. 

I loved doing my OMAD with an appetizer. I would snack on something while I cooked dinner for the family, and then I’d eat dinner. 

There’s no need to stress about timing with OMAD. If you want to eat at 5pm everyday, you can. If you want to eat at 5pm one day and then the next day you eat earlier at 3pm, that’s completely fine!

ADF

ADF stands for alternate daily fasting. This is when you only eat every other day. Many people doing this approach will fast all day on Monday, Wednesday, and Friday. They consume all their meals on Tuesday, Thursday, and weekends. 

This ends up being around a 36 hour fast 3 days a week, because you count your sleeping hours as fasting.

Some people will consume a small meal of 500 calories on their fasting days. I have done this when I was just starting out with this method so that I could fall asleep easier. Sometimes when you fast you get so much energy that it’s hard to fall asleep.

Although I have been doing ADF on the MWF schedule without the 500 calorie meal for the past 3 weeks, and I have never slept better. I have had no issues with sleeping. 

Also, be careful to consume something filling and later in the day if you do go this route of eating the 500 calorie meal. You risk making yourself very hungry if you only eat a little bit of food.

5:2

5:2 is similar to the ADF schedule, except you are only fasting 2 full days a week instead of 3-4 days each week. 

With this approach, I like to do a shorter intermittent fast on the days I do eat. Usually 16:8 to make sure I get two meals a day at least.

Again, you could opt for the 500 calorie meal on your fasting days if it helps you. 

Rolling 48s

This is exactly how it sounds. You fast for 48 hours, eat, then fast another 48 hours. It is similar to ADF. I tend to fast 36-40 hours while doing ADF, so rolling 48s gets you in a few more hours of fasting.

I personally love a 48 hour fast. This is a sweet spot for me. The 24 hour mark is the hardest to get over if you’re used to eating daily. So once you get past that part the rest is easy. But anything over the 48 hour mark starts to get difficult in my experience. 

72 hr fast

A 72 hour fast has so many amazing benefits. It resets your immune system. Many people will do a periodic 72 hour fast for cancer prevention. It helps with other diseases and illnesses as well. 

What working out does for your muscles, a 72 hour fast does for your immune system. It makes you stronger and more resilient.

Most will opt to do this once a quarter, or maybe even once a year. If you are overweight you could do it more often if you want.

I have a goal to work up to a 72 hour fast. My longest is 67 hours. I started getting light headed and had to end the fast early. I did not work my way up to a 72 hour fast. I was not eating healthy in preparation for this fast prior to starting, and I wasn’t drinking enough water. Mistakes were made. 

Always check with your doctor first before doing prolonged fasts. 

Dry Fasting

Dry fasting is like water fasting on steroids. It magnifies your results. Dry fasting is when you don’t drink anything during your fast.

Muslims are dry fasting during Ramadan from sunrise to sunset for 30 days.

There are risks involved if it’s not done properly. You can get dehydrated if you aren’t rehydrating properly during your eating window.

Since you are getting rid of so many toxins in your body during a fast, your kidneys can suffer if you are not drinking water. Your kidneys excrete toxins, so if they are overloaded with these toxins it can lead to adverse kidney function.

To be clear, fasting is good for your kidneys–dehydration is not. As long as you are properly rehydrating you will be okay. Drink lots of water for a few days prior to starting a dry fasting routine.

Of course, consult your physician first.

I have not intentionally dry fasted as I really enjoy coffee during a fast. 

I have heard many stories of skin issues clearing up, including loose skin tightening with dry fasting. This is possible with water fasting as well, but as I stated already–dry fasting magnifies your results. You can get there quicker with dry fasting.

I have a post about what you can do for your loose skin/mommy tummy. Check it out here. 

Ways to Make Fasting Easier

Now you know the different methods of intermittent fasting and can tailor it to your schedule. But how do you get through a fast successfully? Below are 8 ways to make it easier and help you fast.

1. Make a List 

Make a list about why you are fasting. Write down your specific weight loss goals. For instance, I wanted to lose 50 lbs and not have loose skin. I also wanted my stretch marks to go away or at least fade, and I knew this was possible with fasting. 

Maybe you want more energy to play with your kids or grandkids. Maybe you need more mental clarity for a big project at work. Maybe you need some physical healing.

If this is a spiritual fast, write down the prayers you need answered. Or the people you are praying for. 

Anytime you find it difficult to keep fasting, refer to your list. Your why will help make your fasting experience easier. 

2. Listen to Podcasts/Videos During your Fast:

If you’re able, put in some headphones and listen to podcasts or youtube videos while you’re fasting. Hearing about the benefits or the success of others while fasting will help so much. 

The people you surround yourself with have an influence on you. Everyone around you is likely eating every couple hours and on the standard American diet (SAD). 

A way to surround yourself with likeminded people who are into fasting and living healthier lifestyles is listening to them on podcasts and other social media. This will also influence you and counteract the influences you don’t want. 

When I first started fasting, it was less mainstream than it is now. It was 2018, and just gaining popularity. 

I wanted to really understand why I was doing it and be able to defend my reasons if anyone tried to tell me I was starving myself. So I listened to so many podcasts to fully understand what happens during a fast. 

Not only did I get this knowledge, it also made it so much easier to keep fasting if I was constantly learning about the benefits. 

I also have a post about overcoming common objections to fasting LINK, which I learned from listening to these podcasts and videos. 

Podcasts:

The Intermittent Fasting Podcast with Melanie Avalon and, at the time, Gin Stephens. Melanie does this show with Vanessa Spina now. In this podcast they answer listener questions about fasting, share their own fasting experience, and go over studies. They do have the occasional interview as well. 

Intermittent Fasting Stories with Gin Stephens. Gin interviews other intermittent fasters about their success stories. Some of them lost 100+ pounds. So motivating! 

Ben Greenfield Life. Ben Greenfield has worked with celebrities and professional athletes to lose weight, get fit, and optimize their health. His podcast is great and is heavily centered on health. Intermittent fasting is part of his routine. Bonus–he’s also a Christian.

The Human Upgrade with Dave Asprey. Dave Asprey is a biohacker who lost 100lbs with the help of intermittent fasting. His podcast is all about health and biohacking. 

The Melanie Avalon Biohacking Podcast. Melanie has a second podcast that is very similar to Dave Asprey’s. She does intermittent fasting herself, and she interviews leading health and wellness experts who usually fast as well.

YouTube Channels:

Dr. Berg has the best youtube channel for intermittent fasting in my opinion. He is so knowledgeable, and he breaks down all the science in a very digestible way. 

Dr. Mindy Pelz has another great fasting channel. She is a great resource for women, specifically. 

3. Supplements and Drinks

• Electrolytes – this helps you stay hydrated and makes fasting easier. Make sure these are unflavored.
  
• Apple Cider Vinegar (ACV) – this curbs your appetite and keeps your blood sugar low.
  
• Berberine – this keeps your blood sugar down as well. Some people say this is a natural version of semaglutide.
  
• Activated Charcoal/binders – these will help with symptoms of “keto flu.” Fat cells are toxic, so taking a binder that helps eliminate toxins will help you feel better during your fast.
  
• Black Coffee – this is an appetite suppressant as well. Coffee has so many benefits. I wasn’t willing to give up coffee when I started fasting, so I had to train myself to enjoy it black. It only took about 5 days to get used to it. Now I prefer it! I suggest a lighter roast as it is less bitter (and has more caffeine).
  
• Matcha or Green Tea – if coffee isn’t your thing, you can opt for tea (unsweetened). I would stick to matcha or green tea.

Some people enjoy having bulletproof coffee (coffee with butter and MCT oil) during their fast. They say it keeps them full longer, and it doesn’t spike their blood sugar since it’s just fat.

This does technically break your fast though. Bone broth is another example that some people will have to help them with fasting.

I think it’s easier to not consume anything that would break a fast. If you do–sometimes your body expects you to feed it more, and that’s when you can get hangry for not actually eating a meal. But if you want to try it, these are some good options to try. 

4. Wait 30 Minutes

If you get super hungry, give yourself 30 mins and keep your mind busy on something else. Often the hunger pangs will go away when you stop focusing on it. 

If you’re still hungry after that, drink water (can add electrolytes/minerals), drink apple cider vinegar, green tea/matcha, or coffee. Or take supplements. 

5. Make the Decision

De-Cide means to cut off other options. If you’re making the choice to fast, you are giving yourself other options. You could choose to not fast. Don’t give yourself an out. Make the decision. It makes things a lot easier. 

You never wake up on a work day and think, “Do I feel like going to work today?” No. You made the decision to show up to work when you decided to take the job. 

So on a work day, you get up and go to work without even considering any other options. (I’m obviously not talking about when you’re sick or other unforeseen circumstances.) Even if you’re actively looking for a new job, you still go to work. Even when you don’t feel like it.

This can be applied to other habits you want to form as well. Want to start working out? Make the decision and cut off the possibility of not doing it. Simply making up your mind and deciding to do something will make it so much easier to follow through.

6. Get Excited

I think sometimes there is a psychological factor to fasting. Public speaking for some gets them excited, and for others—it can be terrifying. They dread going up there in front of a crowd.

It’s not because public speaking is bad for you. You’re just freaking out. So go into fasting excited about the benefits instead of with dread about how hard it’s going to be to go without food.

Expect it to be easy and energizing (because it is), and you’ll get a better outcome.

7. Pray

If you ask for help, God will provide. Even if you aren’t a believer. Ask him for help getting through your fast.

Bonus–read your Bible. Read specifically about fasting to keep you motivated. Here are some scriptures to get you started:

Matthew 6:16-18 – Jesus instructs us how to fast.

Isaiah 58 – A whole chapter on fasting.

Mark 9:14-29 – Jesus tells his disciples that the boy could only be healed by fasting and praying.

2Chronicals 20:15-17 – The tribe of Judah wins a battle without using their weapons. They just fast and pray.

Nehemiah 1-2 – Nehemiah fasts before making a request to the King. He gets permission and all his needs met for rebuilding the temple wall. 

Esther 4 – Esther has her people fast for 3 days with her before she makes a request to the King to save the Jewish people.

1Kings 21:17-29 – Evil King Ahab repents and humbles himself by fasting, and his punishment is pushed to later generations.

Exodus 34:27-34 – Moses fasts for 40 days and 40 nights.

Matthew 4 – Jesus fasts for 40 days and 40 nights and is tempted by satan.

8. Discipline

Your goals for fasting could be weight loss, healing, mental clarity, spiritual breakthroughs and answered prayers–whatever your goal is, you’ll need to be disciplined in order to achieve it. 

Fasting teaches you discipline. Instead of listening to your body and its cravings, you make your body listen to you. 

You might say you should listen to your body. But what about if you’re addicted to cigarettes and your body is telling you to smoke? Should you listen to your body then? 

There will be times when you eat earlier in the day than normal, and that’s completely fine. Don’t suffer through being lightheaded or ignore symptoms that you should end a fast on the principle of discipline. 

But for the most part, you will be able to make your body listen to you. Especially because you should be starting out slow and working your way up before doing an extended fast.

Fasting also increases your willpower. So if you think you don’t have enough willpower in general, start fasting. 

Andrew Huberman and David Goggins had a discussion on willpower. You increase it by doing something you don’t like to do. The more you do something you don’t like, the more willpower you have to do more things you don’t want to do. 

Here is their discussion on what happens in your brain when you do this:

Our Bodies are Designed to Heal Itself

Fasting is great for all areas of your life, because God designed it that way. God designed our bodies to heal itself. We just need to give our body the time to do it–by taking a break from eating all the time.

Imagine yourself at your goal weight, your hormones are balanced, you’re not anxious and stressed anymore, you get so much done because of your mental focus, you can be present with your kids/family and friends.

Fasting can provide overall health for your body, mind, and spirit.

Hopefully now you can be confident about adding fasting in your life. You’ve learned the different methods and how to make it easier, now you just need to implement what you learned. 

Happy fasting + cheers from my cup of black coffee! 

Thanks for reading.

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Is not this the kind of fasting I have chosen: to loose the chains of injustice and untie the cords of the yoke, to set the oppressed free and break every yoke? 

Is it not to share your food with the hungry and to provide the poor wanderer with shelter—when you see the naked, to clothe them, and not to turn away from your own flesh and blood? 

Then your light will break forth like the dawn, and your healing will quickly appear; then your righteousness will go before you, and the glory of the Lord will be your rear guard. 

Then you will call, and the Lord will answer; you will cry for help, and he will say: Here am I.

Isaiah 58:6-9

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Disclaimer: The information provided on this blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or any personal health concerns. Reliance on the information presented on this blog is at your own risk. The content is not intended to provide medical guidance or recommendations, and the author is not responsible for any actions or decisions made based on the information provided. It’s important to consult with a qualified healthcare professional for individualized medical guidance.