Intermittent fasting is simply a way of eating that pays attention to when you eat, not only what. You have a window of time for meals and a stretch of time without food, often overnight.

It’s become very popular, and some people find it helps them feel more in tune with their hunger. Others find it doesn’t suit them at all. Both are perfectly fine. If you’re curious, here are six gentle tips for getting started.

Before you begin: intermittent fasting isn’t right for everyone. If you’re pregnant or breastfeeding, have diabetes, take medication that needs to be taken with food, have a history of disordered eating or have any health condition, this one is best left aside; regular, gentle meals are the kinder choice.

1. Start with a gentle rhythm

The simplest approach is often called 12:12: twelve hours for eating, twelve hours without. For example, finishing supper at eight in the evening and having breakfast at eight the next morning. Many people already eat roughly like this without calling it anything.

2. Choose a closing time

Pick a time when the kitchen “closes” for the evening, such as half past seven. Put leftovers away, make a cup of herbal tea and brush your teeth if that helps signal the end of eating for the day.

3. Choose an opening time

Pick a time for breakfast. If you wake early and feel unwell or shaky without food, eat. This is meant to feel kind, not like a test of willpower.

4. Drink when you’re thirsty

Water, herbal tea and rooibos are all lovely during the hours you’re not eating. There’s no need to force down large amounts. Simply drink when you’re thirsty.

5. Make your meals nourishing

What you eat still matters more than the clock. Fill your eating window with real, satisfying food: vegetables, fruit, whole grains, beans, eggs or other proteins you enjoy and healthy fats. A good breakfast might be oats with fruit, eggs on toast or leftover rice and greens.

6. Listen to your body

Notice how you feel. More energy and fewer late-night snacks? Lovely. Irritable, dizzy, unable to concentrate or thinking about food all the time? That’s a sign this approach may not suit you right now, and that’s okay. If you do hard physical work or exercise in the mornings, you may need food earlier.

Other approaches

You may hear about longer fasting windows, such as 16:8, or plans with very low-calorie days. These are much more demanding and aren’t necessary for most people.

How little is enough

Try a gentle 12-hour overnight break for one week and notice how you feel. If it suits you, wonderful. If it doesn’t, let it go. There are many ways to eat well, and the best one is the one that feels kind to your body.

For more on enjoying your meals, read How to start eating mindfully.

If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.