Intermittent Fasting Calculator

Yes. Plain water, black coffee (no milk or sugar), and unsweetened herbal teas are generally considered safe during a fast and do not break the fast. Avoid anything with calories, including bulletproof coffee, flavoured waters, or milk.

12:12 (12 hours fasting, 12 hours eating) is the easiest entry point as it typically just means skipping late-night snacking. Once comfortable, many people move to 14:10 and then 16:8. The best protocol is the one you can sustain consistently.

Most people notice reduced hunger and improved energy within 1–2 weeks as the body adapts. Weight changes (if in a calorie deficit) typically become measurable within 3–4 weeks. Metabolic benefits like improved insulin sensitivity can occur within 2–4 weeks of consistent practice.