People who practice intermittent fasting<\/a> tend to consume fewer calories, resulting in weight loss, which is one of the primary benefits of this eating approach. Research shows that intermittent fasting can contribute to:\n<\/p>\n Reduced body weight and fat massDecreased blood glucoseIncreased insulin sensitivity<\/p>\n While we do see an improvement in glucose levels with intermittent fasting, it’s still important to focus on the overall quality of your diet. If you’re doing intermittent fasting but eating an unhealthy diet during your eating window, it won’t do much for your health.<\/p>\n If you have diabetes<\/a>, it’s important to consult a healthcare provider before trying intermittent fasting. It can cause your glucose to become too low if you’re not eating for long periods, resulting in a hypoglycemic episode<\/a>.<\/p>\n Why Should I Eat Earlier in the Day? <\/p>\n The key to intermittent fasting is to eat earlier in the day and fast later in the day. Eating late can disrupt your circadian rhythm<\/a>, a 24-hour cycle your body follows to regulate various body processes, including:\n<\/p>\n Appetite and digestionHormone\u00a0release (including insulin, the hormone that helps regulate blood sugar)Sleep patternsTemperature<\/p>\n Much like inconsistent sleep patterns, eating too late can disrupt your circadian rhythm, leading to metabolic imbalances and poor glucose control.\n<\/p>\n Eating’s impact on your circadian rhythm is why the timing of your meals<\/a> is crucial.\n<\/p>\n What Is an Ideal Fasting Window? <\/p>\n A 16-hour fasting window<\/a> is optimal. The longer the window, the better, because you consume fewer calories. A fasting window of less than eight hours may not have a significant impact.\n<\/p>\n Some of the most common intermittent fasting windows or “splits” include:\n<\/p>\n 16:8: Fast for 16 hours, with an eating window of eight hours. For example, you may eat between 10:00 am and 6:00 pm.14:10: Fast for 14 hours, with an eating window of 10 hours. For example, you may eat between 8:00 am and 6:00 pm.5:2 split: In a seven-day week, fast for two, nonconsecutive days, and eat following your typical schedule for the remaining five days. For example, you may fast on Tuesday and Thursday, and follow your regular eating schedule for the rest of the week.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Johns Hopkins Medicine. Intermittent fasting: what is it and how does it work<\/a>?<\/p>\n Duregon E, Pomatto-Watson LCDD, Bernier M, et al. Intermittent fasting: from calories to time restriction<\/a>. Geroscience. 2021;43(3):1083-1092. doi:10.1007\/s11357-021-00335-z<\/p>\n Wang P, Tan Q, Zhao Y, et al. Night eating in timing, frequency, and food quality and risks of all-cause, cancer, and diabetes mortality: findings from National Health and Nutrition Examination Survey<\/a>. Nutr Diabetes. 2024;14(1):5. doi:10.1038\/s41387-024-00266-6<\/p>\n NIH National Institute of General Medical Sciences. Circadian rhythms<\/a>.<\/p>\n Zhang J, Chen Y, Zhong Y, et al. Intermittent fasting and cardiovascular health: a circadian rhythm-based approach<\/a>. Sci Bull (Beijing). 2025;70(14):2377-2389. doi:10.1016\/j.scib.2025.05.017<\/p>\n Sukkriang N, Buranapin S. Effect of intermittent fasting 16:8 and 14:10 compared with control-group on weight reduction and metabolic outcomes in obesity with type 2 diabetes patients: a randomized controlled trial<\/a>. J Diabetes Investig. 2024;15(9):1297-1305. doi:10.1111\/jdi.14186<\/p>\n Guo L, Xi Y, Jin W, et al. A 5:2 intermittent fasting meal replacement diet and glycemic control for adults with diabetes: The EARLY Randomized Clinical Trial<\/a>. JAMA Netw Open. 2024;7(6):e2416786. doi:10.1001\/jamanetworkopen.2024.16786<\/p>\n![\"Dr.](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/12\/DrSohaibImtiazPortrait-0e6c2d829c2b4ccba6718549159f2dd2.jpg\")
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