12:12 Intermittent Fasting: The Beginner Protocol

The 12:12 protocol means fasting for 12 hours and eating within a 12-hour window every day. For most people this requires almost no lifestyle change since the fast overlaps entirely with sleep. It is the ideal starting point for anyone new to structured meal timing. Research shows even this modest time restriction can improve insulin sensitivity and reduce late-night calorie intake.

Pick a 12-hour eating window that fits your schedule, such as 7am to 7pm. Eat only within that window and consume only water, plain coffee, or plain tea outside of it. Your overnight fast already covers most of the 12 hours, so you may only need to skip a late-night snack or push breakfast back slightly. The simplicity is the point.

• ✓Virtually zero lifestyle disruption for most people
• ✓Reduces late-night snacking, which is a common source of excess calories
• ✓Improves insulin sensitivity with consistent practice
• ✓Establishes a foundation for transitioning to longer fasting protocols
• ✓Sustainable indefinitely as a long-term eating pattern

• ✗Modest calorie reduction on its own. Works best when combined with food quality improvements.
• ✗Little metabolic advantage over a standard three-meal schedule without portion control
• ✗May not produce rapid fat loss results for people with significant weight to lose