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15/9 Intermittent Fasting Guide: How-to, Meal Plan, and Results

15/9 Intermittent Fasting Guide: How-to, Meal Plan, and Results

Fasting is a practice that has been adopted since ancient times to improve health and longevity. Intermittent Fasting (IF) has been linked to various health benefits, including weight loss, improved metabolic health, increased longevity, and cognitive function. Additionally, research suggests that IF can help reduce blood glucose levels.

Among the various fasting protocols, the 15/9 intermittent fasting has recently gained significant popularity for its potential health benefits and simplicity. This comprehensive guide will delve into what it entails, its potential benefits and drawbacks, how to get started, meal plan suggestions, frequently asked questions, and key takeaways.

What is the 15:9 Intermittent Fasting?

The 15:9 intermittent fasting method involves fasting for 15 hours each day, allowing you to eat during a 9-hour window. During the fasting period, you can consume non-caloric beverages like water and herbal tea. This approach can help control calorie intake and support weight management by encouraging mindful eating within the designated window. It's a flexible method that may fit well into various lifestyles.

Can You Lose Weight by Fasting 15 Hours a Day?

Can You Lose Weight by Fasting 15 Hours a Day?

Fasting for 15 hours a day can indeed contribute to weight loss by creating a calorie deficit. During the fasting period, the body may tap into stored fat for energy, aiding in fat loss over time. Additionally, the restricted eating window may help control overall calorie intake, supporting weight management goals.

Research suggests that intermittent fasting, including the intermittent fasting 15/9 approach, can contribute to weight loss by promoting fat-burning and reducing overall calorie intake. By restricting the eating window, individuals may naturally consume fewer calories, leading to weight loss over time when combined with a balanced diet and regular physical activity.

15/9 Intermittent Fasting Results

The 15:9 intermittent fasting results can vary widely based on several factors, including your starting weight, diet, exercise habits, and metabolism.

  • Duration: The 15:9 fasting method is a great choice for a long-term lifestyle change. It’s a good idea to consult with a dietitian or nutritionist to personalize the duration based on your individual needs.
  • Improvements: Many people notice positive changes within just a few weeks, such as increased energy and some weight loss.
  • Expected Weight Loss: A 2020 review of 27 intermittent fasting trials showed that participants lost between 0.8% and 13% of their baseline weight, with no serious side effects reported. If you keep a calorie deficit, you could realistically expect to lose 1-2 pounds per week, which adds up to about 20 pounds in a year with the 15:9 method. 

15/9 Intermittent Fasting Benefits

Intermittent fasting has gained popularity for its potential health benefits. Let’s explore some of 15 hour fasting benefits: 

1. Weight Management: Fasting for 15 hours can promote weight loss by creating a calorie deficit and enhancing fat utilization 46.
2. Improved Insulin Sensitivity: The 15/9 fasting pattern may enhance insulin sensitivity, aiding in blood sugar regulation and reducing the risk of type 2 diabetes 46.
3. Metabolic Benefits: Fasting for 15 hours can positively impact metabolic health, supporting hormone regulation and metabolism 48.
4. Appetite Regulation: Establishing a consistent fasting routine can help regulate appetite and prevent overeating, supporting weight management goals 48.
5. Long-Term Sustainability: The 15/9 fasting approach is often more sustainable for long-term weight management due to its flexibility and focus on timing rather than specific food restrictions 12.

How to Get Started With 15/9 Intermittent Fasting

Getting started with 15/9 intermittent fasting involves gradually adjusting your eating schedule to fit within the designated window. Begin by extending your fasting period by 30 minutes to an hour each day until you reach the desired 15-hour fasting window.

How to Get Started With 15/9 Intermittent Fasting

To initiate your journey with 15/9 intermittent fasting, follow our 9 straightforward steps to begin:

Step #1: Choose your eating window
Step #2: Establish your fasting period
Step #3: Stay hydrated
Step #4: Plan balanced meals
Step #5: Incorporate supplements
Step #6: Listen to your body
Step #7: Gradually extend your fasting period
Step #8: Maintain consistency

Step #1: Choose Your Eating Window

Start by selecting a 9-hour period during which you'll consume your meals and snacks. This timeframe can be tailored to fit your daily routine and preferences. Common options include 10:00 a.m. to 7:00 p.m. or 12:00 p.m. to 9:00 p.m.

Step #2: Establish Your Fasting Period

Dedicate the remaining 15 hours of the day to fasting, including your sleep time. For example, if your eating window is from 10:00 a.m. to 7:00 p.m., your fasting period the next day would extend from 7:00 p.m. to 10:00 a.m.

Step #3: Stay Hydrated

It's essential to remain hydrated throughout the fasting period. Drink water, herbal tea, or electrolyte-infused water without added sugars or calorie-laden creamers. Aim for a daily water intake of approximately 2.5 liters (85 fluid ounces) to help control hunger.

Step #4: Plan Balanced Meals

Opt for well-rounded meals packed with essential nutrients. Include foods like fruits, vegetables, lean proteins, and whole grains in your meals while avoiding heavily processed or sugary options.

Step #5: Incorporate Supplements

To enhance the benefits of your 15 hour intermittent fasting routine, consider incorporating high-quality supplements into your regimen. Supplements can support your energy levels, aid in nutrient absorption, and promote overall health during fasting periods.

By combining fasting with the right natural supplements, you can optimize your results and make the most of your wellness journey. Start today for a healthier, more vibrant you!

Step #6: Listen to Your Body

Pay attention to your body's signals of hunger and fullness. Avoid overeating during your eating window and stop eating when you feel satisfied.

Keep track of how you feel and any changes you observe while fasting. This will help you make necessary adjustments and assess the effectiveness of the intermittent fasting 15/9 method for you.

Step #7: Gradually Extend Your Fasting Period

If you're new to intermittent fasting, consider gradually increasing your fasting window over several days or weeks to allow your body to adapt. Begin by extending your fasting period by 30 minutes to an hour each day until you reach the desired 15-hour fasting window. Begin with a 12-hour fasting window and gradually extend it to 15 hours.

Step #8: Maintain Consistency

Consistency is crucial for seeing results with intermittent fasting 15/9. Stick to your chosen eating and fasting windows as closely as possible.

15/9 Intermittent Fasting Diet Plan

15/9 Intermittent Fasting Diet Plan

To make the most of the 15:9 intermittent fasting regimen, it's essential to consume nutrient-rich foods and maintain a well-balanced diet. For personalized guidance, consider consulting a registered dietitian who can tailor a meal plan to suit your individual needs. To kickstart your journey, here's a sample 15:9 intermittent fasting meal plan:

Time Meal / Snack Food Items
10:00 AM   Water (start your day by staying hydrated)
10:15 AM Breakfast Quinoa porridge with mixed berries
    Avocado toast with whole-grain bread
    A cup of herbal tea or water
12:30 PM Lunch Whole wheat wrap with grilled vegetables
    Black bean salad with bell peppers and corn
    Side of steamed broccoli
    Glass of unsweetened almond milk
 2:30 PM  Afternoon Snack A serving of cottage cheese with sliced strawberries
    Handful of pumpkin seeds and almonds
    Water or herbal tea
5:30 PM Dinner Baked salmon with quinoa pilaf
    Stir-fried tofu with mixed vegetables
    Side of sautéed kale
    Glass of infused water with cucumber and mint
6:30 PM Evening Snack (if needed) Low-fat Greek yogurt with a drizzle of honey
    Air-popped popcorn seasoned with nutritional yeast
    Water or herbal tea

Intermittent Fasting 15/9 vs 16/8: Which is Best?

Intermittent fasting is a popular approach for weight loss and overall health improvement. Let’s delve into the differences between 15/9 and 16/8 fasting methods:

Aspect 15/9 Intermittent Fasting 16/8 Intermittent Fasting
Fasting Time 15 hours fasting, 9-hour eating window 16 hours fasting, 8-hour eating window

- Effective for weight loss, blood sugar regulation, and cholesterol management.

- Gradual changes in weight, blood sugar levels, and cholesterol over time.

- Cellular regeneration and an overall sense of well-being.

-  Avoid snacking during the fasting period to maximize benefits.

- Increased production of human growth hormone (HGH).

- Potential entry into autophagy (cellular repair process) and ketosis.

- Weight loss as the body converts fat to energy.

- Improved blood sugar levels, reduced bad cholesterol, and gut rest.

- Threshold where significant benefits kick in.

Key Takeaways

- Both methods can enhance blood sugar levels, cholesterol, and gut health.

- If possible, extending the fasting window (e.g., 16/8) yields additional benefits.

- Choose a fasting routine that aligns with your schedule and lifestyle for long-term success.

 - Both methods can enhance blood sugar levels, cholesterol, and gut health. - Extending the fasting window (e.g., 16/8) offers additional benefits like increased HGH production and potential entry into autophagy and ketosis. - Consider your schedule and lifestyle when choosing a fasting routine.

While 16/8 involves fasting for 16 hours and eating within an 8-hour window, 15/9 offers a slightly shorter fasting period, which may be more manageable for some individuals.

⇒ Therefore, choosing between 15/9 and 16/8 intermittent fasting depends on your personal preferences, lifestyle, and health goals of each individual to make the appropriate choice

15/9 Intermittent Fasting Diet Plan

The FASST FUEL FOR PEAK PERFORMANCE program of STAAR LABS offers a comprehensive approach to optimizing physical and mental performance through personalized nutrition strategies, which apply the integration of the 15/9 Intermittent Fasting Diet Plan.

Through the program, individuals can harness the power of personalized nutrition, including the 15/9 Intermittent Fasting Diet Plan, to fuel their journey toward peak physical and cognitive excellence. Learn more about how you can achieve peak performance by visiting our website now!


1. Can Everyone Follow the 15/9 Intermittent Fasting Diet?

While intermittent fasting may be suitable for many individuals, it's essential to consult with a healthcare professional, especially if you have underlying medical conditions or concerns.

2. How Long Should You Continue Intermittent Fasting?

The duration of intermittent fasting can vary depending on individual goals and preferences. Some people choose to incorporate intermittent fasting into their long-term lifestyle, while others may use it periodically for specific health or weight management goals.

3. What Common Mistakes Should You Avoid When Practicing 15/9 Intermittent Fasting?

Common mistakes include overeating during the eating window, neglecting hydration, and not listening to your body's hunger cues. It's essential to maintain a balanced diet and prioritize overall health.

4. Is it Acceptable to Drink Coffee While Fasting?

Yes, black coffee is generally allowed during fasting periods, as it contains minimal calories and may help curb hunger.

5. Does Sleep Count as Fasting Hours?

Yes, sleeping hours count towards the fasting period, as long as no caloric intake occurs during this time.


15/9 Intermittent fasting offers a flexible and manageable approach to fasting, with potential benefits for weight loss, metabolic health, and overall well-being. However, it's essential to approach intermittent fasting mindfully, considering individual needs and consulting with a healthcare professional if necessary. By incorporating healthy eating habits and regular physical activity, you can harness the potential benefits of intermittent fasting while supporting your long-term health goals.

2 comments on 15/9 Intermittent Fasting Guide: How-to, Meal Plan, and Results
  • Kathy Moorr
    Kathy Moorr

    So fasting from 7pm at night until 10 am. Then breakfast at 10:15, lunch and dinner before 7pm. Hydrate. Eat good meals

    May 25, 2024
  • Shaun Tatarka
    Shaun Tatarka

    What am I not understanding?!? Your mean plan shows dinner at 7 pm and breakfast at 7 am. That’s only a 12-hour fast?! Plus an 8 pm snack?! Where’s the 15 hour fast?

    May 10, 2024
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