The Roczen 12:12 fasting guide is one approach that your clinician may recommend alongside your nutrition guidelines and food list. This approach is often considered one of the most accessible forms of intermittent fasting, as it typically aligns well with most people's natural eating patterns—for instance, eating between 7 AM and 7 PM and then fasting overnight. The 12:12 guide aims to provide some of the benefits associated with fasting and add structure to how you eat, all whilst still being sustainable for many lifestyles.

Why this fasting guide might work for you

• Helping with weight loss: By reducing the time when you plan to eat, it may help you eat fewer calories without having to count calories in your food.
• Improving blood sugar control: It may help your body pressure sugar better, making it easier to maintain steady energy levels.
• Supporting heart health: Studies suggest it can lower blood pressure and improve cholesterol levels
• Reducing inflammation: This can benefit your overall health 
• Supporting digestion: Not eating close to bedtime may improve digestion

‍Your clinician has carefully considered your health, goals and lifestyle to recommend this approach.

‍12:12 principles:

• A fasting window of 12 hours followed by an eating window of 12 hours
• Between meals and planned snacks, the aim is to avoid eating and allow time for blood sugar to reduce.

What to eat during the eating windows

• Focus on moderate protein, high fibre meals: These help keep you full and support muscle health. Check your food list for ideas.
• Eat two or three main meals: Keep it simple with two or three satisfying meals a day and no more than 2 additional snacks.

‍For the best chance of success, your eating windows should fit your routine. Work with your clinician to find times that suit your lifestyle and help you stay on track.

Adapting the 12:12 fasting guide around your food list

Balanced

Example food intake:

• 7:30am: Whole rolled oats porridge with raspberries and pumpkin seeds
• 10am: **Optional if physically hungry** Apple and a small handful of nuts 
• 1pm: Grilled chicken salad with boiled new potatoes and olive oil
• 4pm: **Optional if physically hungry** Greek yoghurt with berries and chia seeds
• 7pm: Roast chicken, new potatoes, green salad 
• 7:30pm - 7:30am (next day): Fasting
  

Low Carbohydrate

Example food intake:

• 7:30am: Greek yoghurt, berries, seeds
• 12pm: Chicken breast, quinoa, roasted vegetables, spinach, olive oil
• 4pm:  **Optional if physically hungry** Glass of milk/kefir + handful of nuts
• 7pm: Cheesy pepper, onion & tomato omelette and side salad
• 7:30pm - 7:30am (next day):  Fasting
  

Low Fat

Example food intake:

• 7:30am: Overnight oats made with 0% Greek (no added sugar), fruit, and seeds
• 12pm: Sourdough or wholemeal toast (x2), 2 boiled eggs and mixed salad 
• 4pm: **Optional if physically hungry** One portion of fruit and a handful of almonds
• 7pm: Chickpea and spinach curry with wild rice
• 7:30pm - 7:30am: Fasting
  

Examples of Alternative Eating Windows

• Start your eating window at 6am, and start your fasting window at 6pm. 
• If you work many nightshifts in a row, you may want to switch and start your eating window at 6pm and your fasting window at 6am. Having a changeover day where you are flexible with your eating times can help when you start or finish night shifts.

Additional Advice for Success

‍Here and some practical tips and safety reminders.

1. Keeping your body hydrated is essential, especially during fasting. Aim to drink 2-2.5 litres of water daily (8 cups).
2. During your fasting period:
   • Avoid food and drinks with calories (e.g., fruit juice, sports drinks).
   • Try to avoid ‘diet’ drinks or those with sweeteners.
   • Stick to black tea, black coffee, and unsweetened herbal teas.
3. Hunger can be challenging, but these tips can help:
   • Use the hunger scale to understand your hunger levels.
   • Start with water - thirst is often mistaken for hunger.
   • If still hungry after 30 minutes, try a balanced, protein-based snack
4. Your health is the priority, so follow these safety precautions:
   • If you feel weak, dizzy, or unwell, break your fast immediately by eating and consult your Roczen clinician before restarting
   • For serious concerns, stop fasting, speak to your GP or call 111 if urgent
   • Inform your Roczen clinician about any health changes
5. Tracking progress helps you stay motivated and identify what works for you:
   • If you have time, keep a food, mood, and fasting diary 
   • Schedule regular check-ins with your Roczen clinician to discuss your progress and challenges
   • Monitor your weight, energy levels, and overall well-being

This guide is designed to be flexible. Whether your working shifts, have a busy schedule or specific health challenges, we’re here to help you adapt it to suit your circumstances. If anything feels difficult to follow, reach out to us for support.