Dr. Stabile Urges 12:12 Start for Intermittent Fasting, Warns 16:8 Can Backfire

3 articles · Updated · Healthline · May 22

12:12 is a safer starting point than jumping straight to 16:8, Dr. Jillian Stabile said, arguing that gradual increases make intermittent fasting easier to tolerate and sustain for weight loss.
Intermittent fasting works by changing meal timing rather than forcing deprivation, but Stabile said results often stall when people overeat during eating windows or rely on low-quality foods instead of protein, fiber and nutrient-dense meals.
Women may do better with shorter fasting windows, she said, while children, teenagers, pregnant or breastfeeding people, those with eating-disorder histories, and some patients with diabetes should avoid the approach or use medical supervision.
2022 research cited in the report found intermittent fasting and traditional calorie restriction often produce similar weight loss when total calories are equal, underscoring that sustainability and overall intake matter more than rigid schedules.

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