Basically, the 12:12 plan is a type of intermittent fasting where you eat for 12 hours of the day and fast for the other 12 hours. This method requires you to limit your daily calorie intake within a 12-hour window (meaning 12 hours eating, 12 hours fasting), rather than eating whenever you want throughout the day. For instance, if you eat your evening meal or dinner at 8 p.m., you should have your breakfast around 8 a.m. the following morning while on this plan. The 12:12 is claimed to be the simplest type of intermittent fasting, especially for beginners who are trying to lose weight or simply want to improve health. Read - Weight loss: All you need to know about the 16:8 diet and 6 tips to burn belly fat using intermittent fasting
Keep in mind; the purpose of a fast is to draw closer to The Lord. You are setting aside a specific time to fill up with more of God. It’s not a competition; don’t overthink it. Jesus lived as one of us for over thirty years, and fasted often. He understands what you’re going through. Matthew tells about one of Jesus’ fasts in Matthew 4:2, “After fasting forty days and forty nights, he was hungry” (NIV). This happened just before Jesus was tempted in the desert and then started His full-time ministry. Don’t underestimate the power of taking a step closer to God.
The discipline of fasting entails that, apart from Saturdays, Sundays, and holy feasts, one should keep a total fast from all food and drink from midnight the night before to a certain time in the day usually three o'clock in the afternoon (the hour Jesus died on the Cross). Also, it is preferred that one reduce one's daily intake of food, typically by eating only one full meal a day.
The Bible has only one command regarding fasting: God’s people are commanded to fast on the Day of Atonement from sundown to sundown (Leviticus 23:27-32 Leviticus 23:27-32 27 Also on the tenth day of this seventh month there shall be a day of atonement: it shall be an holy convocation to you; and you shall afflict your souls, and offer an offering made by fire to the LORD. 28 And you shall do no work in that same day: for it is a day of atonement, to make an atonement for you before the LORD your God. 29 For whatever soul it be that shall not be afflicted in that same day, he shall be cut off from among his people. 30 And whatever soul it be that does any work in that same day, the same soul will I destroy from among his people. 31 You shall do no manner of work: it shall be a statute for ever throughout your generations in all your dwellings. 32 It shall be to you a sabbath of rest, and you shall afflict your souls: in the ninth day of the month at even, from even to even, shall you celebrate your sabbath.
Vitousek, the psychologist, has seen this kind of enthusiasm before — and it was for CR. Caloric restriction never reached fasting’s popularity, but it had its share of lay followers in the 2000s, when she got a chance to talk with members of a group practicing it. Initially, they were excited and motivated. Then, like most dieters, the majority began to fall away. Some who had done CR for years simply couldn’t do it anymore. “You can pretty much take that to the bank,” Vitousek says of dieters’ waning enthusiasm. “That’s why we have these cyclical waves.”

Fasting from food is not necessarily for everyone. Some health conditions keep even the most devout from the traditional course. However, fasting is not limited to abstaining from food. As Martyn Lloyd-Jones said, “Fasting should really be made to include abstinence from anything which is legitimate in and of itself for the sake of some special spiritual purpose.”
If you have spent any time looking for a diet program on the internet, you know exactly what I am talking about. Every few years there’s some new miracle health secret being discussed or marketed all over social media sites like Facebook and Reddit. These fads even infiltrate top-level health forums and have fitness “gurus” swearing they are the answer to your prayers.
Expect funny looks if you spend a lot of mornings with breakfast eaters.  A few weeks back I had a number of friends staying with me, and they were all completely dumbfounded when I told them I didn’t eat breakfast anymore. I tried to explain it to them but received a bunch of blank stares. Breakfast has become so enGRAINed (zing!) in our culture that NOT eating it sounds crazy.  You will get weird looks from those around you…embrace it. I still go to brunch or sit with friends, I just drink black coffee and enjoy conversation.

Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”

Another plus is that this is easily the most sustainable eating plan I’ve ever come across. You don’t need to fast forever to maintain the benefits — you can fast for a time and stop when you reach your goal weight. But if your weight creeps up, you can add in one fasting day per week to head it off, rather than going into full-blown “emergency calorie-restriction” mode.


For members of The Church of Jesus Christ of Latter-day Saints, fasting is total abstinence from food and drink accompanied by prayer. Members are encouraged to fast on the first Sunday of each month, designated as Fast Sunday. During Fast Sunday, members fast for two consecutive meals (24 hours); this is usually Sunday breakfast and lunch, thus the fasting occurs between the evening meal on Saturday and the evening meal on Sunday. The money saved by not having to purchase and prepare meals is donated to the church as a fast offering, which is then used to help people in need.[79] Members are encouraged to donate more than just the minimal amount, and be as generous as possible. The late LDS President Gordon B. Hinckley asked: "Think ... of what would happen if the principles of fast day and the fast offering were observed throughout the world. The hungry would be fed, the naked clothed, the homeless sheltered. … A new measure of concern and unselfishness would grow in the hearts of people everywhere."[80] Fasting and the associated donations for use in assisting those in need, are an important principle as evidenced by Church leaders addresses on the subject during General Conferences of the Church, e.g. The blessing of a proper fast in 2004, Is Not This the Fast That I Have Chosen? in 2015

God has reminded me the importance of preparation. I am not much for planning or preparing food in advance. However, since beginning the fast, the Lord has shown me that if I don't plan and prepare my food I will trip, fall or fail. There are so many temptation in an office setting. But, I was reminded that it is the same in the spirit. If I don't prepare by seeking him in prayer and worship daily, I will also trip, fall or fail.
Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You, as a reader of this website, are totally and completely responsible for your own health and healthcare.
^ Jump up to: a b c Harris, L; Hamilton, S; Azevedo, LB; Olajide, J; De Brún, C; Waller, G; Whittaker, V; Sharp, T; Lean, M; Hankey, C; Ells, L (February 2018). "Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis". JBI Database of Systematic Reviews and Implementation Reports. 16 (2): 507–547. doi:10.11124/JBISRIR-2016-003248. PMID 29419624.
In terms of your comment regarding water yes millions of people may do this and as you say it has little impact and harm. I however prefer to drink water on a regular basis; it is what the body is primarily made up of and what the cells need for repair and regeneration. That and because many of us often think we are hungry when in fact we are dehydrated and the body is wanting more water – wanting more fluids this is why I encourage people to drink more water during fasting days than do a total fast.
The purpose of fasting is never explicitly stated in Scripture but its connection to penitence, mourning, and supplication suggests a self-denial that opens one to God and to the immaterial aspects of life. Inasmuch as food and drink typify life in the flesh and all its demands and satisfactions, their absence or rejection speaks to the reality of a higher dimension, one in which the things of the spirit predominate. The theology of fasting, then, is a theology of priorities in which believers are given the opportunity to express themselves in an undivided and intensive devotion to the Lord and to the concerns of the spiritual life.
In Yoga principle, it is recommended that one maintains a spiritual fast on a particular day each week (Monday or Thursday). A fast should also be maintained on the full moon day of each month. It is essential on the spiritual fasting day to not only to abstain from meals, but also to spend the whole day with a positive, spiritual attitude. On the fasting day, intake of solid food during the day is avoided and only a light veggie meal around 5 o'clock is taken. Water can be taken any time as needed. If health does not permit fasting for a whole day, for example with Diabetes, careful planning is done to reduce or skip one meal.[92]
How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says.
A 2018 review of intermittent fasting in obese people showed that reducing calorie intake one to six days per week over at least 12 weeks was effective for reducing body weight on an average of 7 kilograms (15 lb); the results were not different from a simple calorie restricted diet, and the clinical trials reviewed were run mostly on middle-aged women from the US and the UK, limiting interpretation of the results.[21] Intermittent fasting has not been studied in children, the elderly, or underweight people, and could be harmful in these populations.[21][22]

Fasting must also be done in an attitude of humility. It is not necessary for others to know we are fasting; it is directed towards God. “But when you fast, put oil on your head and wash your face, so that it will not be obvious to men that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you” (Matthew 6:17-18).
One reason experts tell people not to cut way back on calories is that it can slow your metabolism, making it even harder to lose weight. But studies show that fasting from time to time can be an effective strategy for weight loss. In addition, cutting calories on a couple of days instead of every day may help preserve muscle, so you lose mostly fat.
To achieve a ripped/lean look your body needs to use your stored fat as fuel. In order to do this, you must burn off your glycogen stores first. When you lift weights, you typically use glycogen as fuel. By lifting weights before cardio, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!
Fat loss. Keto and intermittent fasting are a one-two punch for losing weight. Fasting and keto both spontaneously increase fat loss, even when people don’t intentionally restrict their calories.[18][19] When you pair intermittent fasting and keto together, you become a fat-burning machine. The weight comes off quickly, and because keto also suppresses ghrelin, you don’t get nearly as much of the hunger and feelings of deprivation that usually accompany weight loss.
Expect funny looks if you spend a lot of mornings with breakfast eaters.  A few weeks back I had a number of friends staying with me, and they were all completely dumbfounded when I told them I didn’t eat breakfast anymore. I tried to explain it to them but received a bunch of blank stares. Breakfast has become so enGRAINed (zing!) in our culture that NOT eating it sounds crazy.  You will get weird looks from those around you…embrace it. I still go to brunch or sit with friends, I just drink black coffee and enjoy conversation.
In a randomized trial of 107 overweight or obese premenopausal women, researchers found that participants who followed an intermittent food energy restriction plan (25 percent restriction two days a week) lost a comparable amount of weight to the participants who followed a continuous energy restriction plan. After six months, participants following the intermittent calorie restriction plan lost an average of 14 pounds each. Results were published in 2011 in the International Journal of Obesity.
Determine the length of your fasting experience, whether this is for 1 meal, 1 day, 3 days or a week (Jesus and Moses fasted for a period of 40 days, but that is no sign that anyone else might do that). You may wish to try a shorter fast, and start slowly at first, if you have not previously fasted. You can also pray and ask the Holy Spirit to reveal to you how long you should fast.
Fasting is not a way to be forgiven of your sins, but rather a way to grow closer to God after he has already forgiven your sins. For your sins to be forgiven, cry out to God and ask him for forgiveness. Jesus (God) took the punishment for your sins - past present and future. Ask God to forgive you because of Jesus' sacrifice on the cross and realize you cannot save yourself by fasting or any other way. Only God can save you. Salvation is mercy. It is a free, undeserved gift of grace and love. Meditate on that and on the Bible. Read the book of John.
Reduces inflammation: Lowering inflammation is key to losing weight, boosting longevity, and reducing your risk of major illnesses such as Alzheimer’s and cancer. That’s why it’s at the core of the Bulletproof Diet. Intermittent fasting decreases oxidative stress and inflammation across the board, including inflammatory markers such as adiponectin, leptin, and brain-derived neurotrophic factor.[9]
Sounds like your problem was going back to the way you use to eat. Maintaining weight lose is simple. Eat clean and portion your food and exercise a few times a week. Stay away from all fast food, high carb foods, lower alcohol intake and sugar. If anyone thinks that they can just go back to their old ways after losing weight, they are just plain crazy. People get fat for a reason so why would anyone think it wont come back without a permanent lifestyle change.

Sounds like your problem was going back to the way you use to eat. Maintaining weight lose is simple. Eat clean and portion your food and exercise a few times a week. Stay away from all fast food, high carb foods, lower alcohol intake and sugar. If anyone thinks that they can just go back to their old ways after losing weight, they are just plain crazy. People get fat for a reason so why would anyone think it wont come back without a permanent lifestyle change.
Jesus equates supplication and fasting when he teaches that the removal of mountains comes about only by prayer and fasting ( Matt 17:21 ). The godly prophetess Anna looked for the redemption of Israel with supplicatory prayer and fasting ( Luke 2:37 ). Before Paul and Barnabas appointed elders for the various churches, they committed them to the Lord with prayer and fasting ( Acts 14:23 ). In all these instances there is the clear implication that fasting is an effective adjunct to petition.

We are wise to recognize that food was the enticement the devil used to cause Eve and Adam to sin in the Garden of Eden. In Genesis 2 the Lord God told Adam and Eve that they could eat freely of every tree in the garden of Eden, "but of the tree of the knowledge of good and evil, thou shalt not eat of it: for in the day that thou eatest thereof thou shalt surely die" (Gen. 2:17). God did not tell Adam and Eve to refrain from touching a particular animal or smelling a particular flower or swimming in a certain stream. He told them to refrain from taking a particular fruit into their bodies-one type of fruit out of all the many types He had made available to them.


In section 109, of the same book, Yudhishthira asks Bheesma "what is the highest, most beneficial" and fruitful "of all kinds of fasts in the world". Bheeshma says "fasting on the 12th day of the lunar month" and worship Krishna, for the whole year. Krishna is worshipped in twelve forms as Kesava, Narayana, Madhava, Govinda, Vishnu, the slayer of Madhu, who covered the universe in three steps, the dwarf (who beguiled Mahabali), Sridhara, Hrishikesha, Padmanabha, Damodara, Pundhariksha. and Upendra. After fasting, one must feed a number of brahmans. Bheeshma says " the illustrious Vishnu, that ancient being, has himself said that there is no fast that possesses merit superior to what attach to fast of this kind." [84]
In this example, lunch on Monday is your last meal of the day. You then fast until lunch on Tuesday. This schedule has the advantage of allowing you to eat everyday of the week while still reaping the benefits of fasting for 24 hours. It's also less likely that you'll lose weight because you are only cutting out two meals per week. So, if you're looking to bulk up or keep weight on, then this is a great option.
Jesus equates supplication and fasting when he teaches that the removal of mountains comes about only by prayer and fasting ( Matt 17:21 ). The godly prophetess Anna looked for the redemption of Israel with supplicatory prayer and fasting ( Luke 2:37 ). Before Paul and Barnabas appointed elders for the various churches, they committed them to the Lord with prayer and fasting ( Acts 14:23 ). In all these instances there is the clear implication that fasting is an effective adjunct to petition.
Time-restricted eating is pretty simple to implement. If you finish dinner at 7 p.m., for instance, you wouldn’t eat anything again until at least 7 a.m. If you wanted to take it further, you’d extend the no-eating time until about 11 a.m. or 12 p.m. Because you’re sleeping for a large chunk of the “no eating” time, this is a good way to introduce fasting into your lifestyle and experiment without any major changes.
^ Harris, Elizabeth J. (7 June 2010). "Violence and Disruption in Society: A Study of the Early Buddhist Texts". Access to Insight. John T. Bullitt. Retrieved 7 June 2011. If you, Rahula, are desirous of doing a deed with the body, you should reflect on the deed with the body, thus: "That deed which I am desirous of doing with the body is a deed of the body that might conduce to the harm of self and that might conduce to the harm of others and that might conduce to the harm of both; this deed of body is unskilled (akusala), its yield is anguish, its result is anguish.
Pros: While 24 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour).
This type of dietary pattern would be difficult for someone who eats every few hours (e.g., snacks between meals, grazes). It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced, and may foster unhealthy behaviors such as an increased fixation on food. [7,8]

How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”


Expect funny looks if you spend a lot of mornings with breakfast eaters.  A few weeks back I had a number of friends staying with me, and they were all completely dumbfounded when I told them I didn’t eat breakfast anymore. I tried to explain it to them but received a bunch of blank stares. Breakfast has become so enGRAINed (zing!) in our culture that NOT eating it sounds crazy.  You will get weird looks from those around you…embrace it. I still go to brunch or sit with friends, I just drink black coffee and enjoy conversation.

I am 25 years old 5’1 and 168 pounds I am getting married in 8 months and sooo scared I won’t drop this weight! I have tried to diet eating 1200 calories a day plus working out and so far I haven’t lost 1 pound yet and I’ve been doing this for weeks now :( I am starting to feel so discouraged! What should I do so I can start losing this weight? Intermediate fasting or which workouts would you recommend? I’m so worried about my wedding dress not fitting :(
On its web site, the Academy of Nutrition and Dietetics says that although there is evidence that intermittent fasting diets may help prevent chronic disease, more research is needed. It doesn't recommend the diet because "it is not a realistic long-term solution.” The academy also notes that "any variation of fasting may make a person irritable, cause daytime sleepiness/sleeplessness at night, and can even lead to dehydration."
Zero-calorie beverages are okay.  I drink green tea in the morning for my caffeine kick while writing. If you want to drink water, black coffee, or tea during your fasted period, that’s okay.  Remember, don’t overthink it – keep things simple! Dr. Rhonda Patrick over at FoundMyFitness believes that a fast should stop at the first consumption of anything other than water, so experiment yourself and see how your body responds.
The purpose in fasting for God is not about giving up food; it is about removing the obstacles that get in the way of fully focusing on Him. Human beings are conditioned to eat, usually 3 meals a day and snacks. We are so focused on what we are going to eat next, we leave very little room in our minds for thinking about God. Removing the food will free up your mind so you can meditate on God.

The digestive tract is the part of the body most exposed to environmental threats, including bacteria, viruses, parasites, and toxins. It requires the most immune system support. When food is broken down in the intestines, it travels through the blood to the liver, the largest organ of the body's natural detoxification system. The liver breaks down and removes the toxic by-products produced by digestion, including natural ones and the chemicals now present in the food supply. During fasting, the liver and immune system are essentially freed to detoxify and heal other parts of the body.
That said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours. The best advice I can give anyone, not just women, is to experiment and see what works best for you. Your body will give you signals. Follow what your body responds favorably to.
While I am working in my office, I use my head phones to listen to worship songs or preachings from men of God that the Holy Spirit will lead me to listen too. That helps me to concentrate on my work and prevent me from having distractive conversation with my co-workers. To keep my self in God's presence I do the same while I am driving, listening to worship songs and teachings. I decided to not watching movies which I like to do and read my bible or books to remain encouraged.
Thirty-six young healthy male volunteers were placed on a 24-week calorie-restricted diet of about 1,600 calories per day. They also had to walk for about 45 minutes a day. But instead of resulting in continuous weight loss, at 24 weeks their weight had stabilized, and no more weight loss could be elicited even when he reduced calorie intake down to 1,000 or less per day.

What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).
I hope this encourages someone. This morning I got into an argument with someone. (that isn't the encouraging part of course) I became so discouraged and did not want to go to my office and try to talk with God about anything at that point. And I wanted a cup of coffee but tried to stay away. Finally I felt the Lord say to me that if a cup of coffee was going to keep me from spending time with Him then have the cup of coffee. I made my cup, went to my office and logged into pastor Jentezen's blog. And I cried and cried. I just couldn't pray but I could listen. I clicked on his sermon, "Right People, Right Place, Right Plan" and God said some of the sweetest and most encouraging things in that sermon. Please stick to and fight through your fast but don't let anything you feel is a slip up keep you from what's really important. If I had let that cup of coffee make me feel unworthy of seeing God this morning then I would have been out of the biggest blessing of hearing His Words to me.
Juice fasts are also used by many people, although these are not technically fasts. Juice fasts are less intensive than water fasts because the body doesn't reach the ketosis stage. The advantage of juice fasts is that fruit and vegetable drinks can supply extra energy and nutrients. People can fit a few days of juice fasting into their normal schedules without significant drops in energy. Juice fasts are also said to have cleansing and detoxifying effects. The disadvantage of juice fasts is that the body never gets to the ketosis stage, so these fasters are thought to lack the deep detoxification and healing effects of the water fast.
Where diets complicate life, fasting simplifies. Where diets are expensive, intermittent fasting is free. Where diets can take time, fasting saves time. Where diets are limited, fasting is available anywhere. Where diets have variable efficacy, fasting has unquestioned efficacy. There is no more powerful method for lowering insulin and decreasing body weight.
Eating all your meals in an 8-hour window (say, eating between noon and 8PM, and fasting the other 16 hours a day) causes significant weight loss without counting calories.[1]  While this type of intermittent fasting causes weight loss no matter what people eat, research shows that people who do it in a healthy manner lose twice as much weight (7% vs. 3% of their body weight) as those who fast while still eating junk. So it’s still important to follow a high-performance diet like the Bulletproof Diet while you fast.

God had given Adam and Eve authority over all things that He had created-every bird, fish, beast of the field, and over "every herb bearing seed, which is upon the face of all the earth, and every tree, in which is the fruit of a tree yielding seed; to you it shall be for meat" (Gen. 1:29). God did not prohibit Adam and Eve from interacting with any part of God's creation when He commanded them to be fruitful, multiply, replenish the earth, and subdue it-except for this one tree and its fruit. They were not to eat of a particular tree,what God described to them as the "tree of the knowledge of good and evil."
Fasts may last for varying lengths of time -- one day, three days, seven days, and more. We should prayerfully seek the Lord about the length of our fast. Fasting should have an object in mind; we should have a clear idea of the need and purpose. One of the most pressing reasons for Christian fasting may be revival -- “Will you not revive us again...” (Psalm 85:6).
Repent through fasting. Empathize with God’s grief over your sins by fasting. Engage your entire person in repentance by using your body to turn away from self-indulgence and toward God. At church, schedule some times to fast with others for group repentance, just as you all sometimes gather to feast together in celebration (at church parties, potluck dinners, etc.). Express your personal repentance through fasting at times like during Lent and Holy Week, when God seems absent from your life, and when you realize your own complicity in society’s moral wrongs.
In this example, lunch on Monday is your last meal of the day. You then fast until lunch on Tuesday. This schedule has the advantage of allowing you to eat everyday of the week while still reaping the benefits of fasting for 24 hours. It's also less likely that you'll lose weight because you are only cutting out two meals per week. So, if you're looking to bulk up or keep weight on, then this is a great option.
A diagnostic fast refers to prolonged fasting from 8–72 hours (depending on age) conducted under observation to facilitate the investigation of a health complication, usually hypoglycemia. Many people may also fast as part of a medical procedure or a check-up, such as preceding a colonoscopy or surgery. Fasting may also be part of a religious ritual.
×