How to Try Fasting Without Going Off the Deep End

ByMorgan Eye

Updated June 29, 2025

The Gentle Start: Easing Into Fasting Without the Drama

So, you’re curious about fasting but not looking to spiral into a full-on food crisis. That’s smart. Starting gently is not only easier on your body, but it helps you stick with it (and not secretly rage at everyone around you).

Start with something like a 12:12 fast. That means you eat during a 12-hour window and fast for the other 12. You might already be doing this without knowing it—say, finishing dinner at 7 p.m. and not eating until 7 a.m. If that feels manageable, you can experiment with tightening the eating window gradually (like 14:10 or 16:8).

This way, you train your body slowly, instead of shocking it into hangry rebellion.

But Why Even Bother Trying Fasting?

Fair question. People try fasting for a bunch of reasons: some want weight loss, others are chasing better metabolic health, mental clarity, or even potential anti-aging perks. Fasting has been linked to improved insulin sensitivity, lower inflammation, and a kind of “cell cleanup” process called autophagy (Mayo Clinic).

Still, just because it might be helpful doesn’t mean it’s right for everyone, every time. If you’ve ever struggled with disordered eating, for example, fasting can be a slippery slope. And if you have certain medical conditions, like diabetes, it can actually be dangerous without medical guidance.

What Can You Actually Eat (and When)?

Here’s where it gets personal. During your eating window, you want to focus on nutrient-dense foods that keep you full and satisfied. Think lean proteins, healthy fats, fiber-rich veggies, and complex carbs. Basically: eat real food.

A few helpful tips:

• Hydration is key. Water, herbal teas, black coffee (if tolerated) are your fasting BFFs.
• Plan your meals—a bit of structure can help you avoid post-fast snack binges.
• Listen to your body. Dizziness, extreme fatigue, or obsessing about food? Not the goal.

And please don’t torture yourself. If you’re miserable, it’s okay to pull back. You’re not failing; you’re adjusting.

Fasting Red Flags and Real Talk

Not eating for stretches of time will feel weird at first. Hunger comes in waves, and it’s not always an emergency. But here’s when to stop and reassess:

• You’re constantly exhausted or lightheaded
• You’re becoming preoccupied with food or feeling anxious about eating windows
• You’re noticing changes in mood, sleep, or energy that don’t feel right

And a big one: if you’re pregnant, breastfeeding, underweight, or have a history of eating disorders, fasting might not be safe for you. Always check with your doctor before diving in.

Before you dive in, it’s worth noting that not every fasting plan is smooth sailing. In fact, there are quite a few Disadvantages of Intermittent Fasting That Could Derail Your Weight Loss Goal—from energy crashes to binge eating once the fasting window closes.

Can Fasting Actually Work?

Yes, for many people, fasting is a helpful tool. But it’s not magic, and it doesn’t mean you can ignore overall nutrition, stress, or sleep. Fasting is a piece of the wellness puzzle, not the whole picture.

For some, it unlocks a better rhythm with food. For others, it becomes more stress than it’s worth. And that’s totally valid.

The Takeaway

Fasting doesn’t have to be intense, miserable, or even daily. You can try it gently, stay flexible, and still get benefits. The goal isn’t to “win” at fasting—it’s to find something that helps you feel good without making you miserable. Start slow, listen in, and adjust based on what actually works for your body.