3 min readNew DelhiMar 25, 2026 11:00 PM IST
Gastroenterologist Dr. Shubham Vatsya recently discussed the differences between 12 and 16 hours of intermittent fasting. He stated that the distinction is minimal, emphasizing that it ultimately comes down to calorie consumption. “If you’re fasting for 16 hours but consume 4,000 calories in the following eight hours, what kind of fasting is that?” he noted during his conversation with podcaster Ranveer Allahbadia.
To gain further insight, we consulted Dr. Manish Dodmani, a consultant gastroenterologist at KIMS Hospitals in Thane.
Intermittent fasting involves designated eating periods that can help reduce mindless snacking, enhance insulin sensitivity, and give the digestive system a break. “Many individuals report improved digestion, decreased bloating, and better portion control. It can also be beneficial in reducing fatty liver disease when it’s combined with a balanced diet,” explained Dr. Dodmani.
Dr. Dodmani believes that both a 12-hour and a 16-hour fasting schedule can provide the digestive system with much-needed rest. “During fasting, the body taps into its stored energy, including fat stored in the liver. However, extending your fasting window does not negate the impact of overeating. For instance, consuming 3,500 to 4,000 calories in an eight-hour eating window can significantly diminish the benefits of fasting. The overall calorie intake matters far more than the duration of the fasting period,” he advised.
Are you counting calories? (Photo: AI Generated)
Key Takeaways
Dr. Dodmani emphasized that fasting is not a detox method. “The liver naturally detoxifies the body. Skipping meals only to binge on sweets, fried foods, or alcohol negates the intended benefits. Moderation is key. Indulging occasionally is acceptable, but excessive sugar intake—like sweetening your tea—can add up significantly over time. Those with conditions like diabetes or acid reflux, or individuals on medication, should consult their doctor before extending fasting hours,” he cautioned.
Choose a fasting schedule that aligns with your lifestyle—whether it’s 12 or 16 hours. “Be mindful of your overall calorie, protein, and fiber intake, and aim to reduce added sugars. Consistency is far more effective than extreme measures. The objective is balance, not deprivation. When eating is mindful and moderate, the body tends to respond positively rather than through strict rules,” Dr. Dodmani concluded.
Story continues below this ad
DISCLAIMER: This article is based on information from public sources and the experts we consulted. Always speak with your health practitioner before initiating any new regimen.
