Asian Fasting Techniques for Beginners: Exploring Bigu, Beego, and Mindful Eating
Dec 15, 2025 • 10 min read
Published on December 15, 2025 | Updated on December 15, 2025
December 15, 2025
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
Trying fasting for the first time can feel intimidating. That is why many people are turning to Asian fasting techniques, which tend to be gentler, more mindful, and focused on balance than deprivation. These methods come from centuries-old wellness traditions across China, Japan, Korea, and Southeast Asia, but they also align surprisingly well with modern nutrition science.
Rather than extreme fasts or highly restrictive diets, the Asian fasting diet focuses on allowing the digestive system time to rest, calming the appetite, and reconnecting with hunger cues.
This expanded guide explores traditional techniques like Bigu, Beego, Japanese time-restricted eating, and Korean light-evening habits.
Asian fasting practices vary widely, but they all center on a similar idea: eating in a way that gives the body space to repair, reset, and manage its energy more efficiently. Historically, these fasts were meant for mental clarity, spiritual growth, or the restoration of balance during times of physical or emotional strain.
Today, people are rediscovering them for practical reasons, such as reducing cravings, managing weight, smoothing out energy dips, or simply feeling more in control of their eating habits.
Bigu, often written as Pi Gu, comes from Taoist traditions. The original belief was that humans could sustain themselves by absorbing qi (vital energy) from their surroundings rather than relying heavily on food.
Traditional Bigu was sometimes practiced for days at a time and involved eliminating solid food completely. Modern interpretations are far more flexible, focusing on partial fasting rather than complete abstinence.
Today, Bigu-inspired fasts typically include diluted juices, vegetable broths, herbal drinks, and light movement such as breathing exercises or meditative walking.
This makes the practice more accessible while still providing a sense of reduced digestive load. Some practitioners use Bigu cycles to reconnect with hunger cues, slow their eating habits, or break patterns of emotional eating.
Scientific evidence on this practice is limited but emerging. A review in Frontiers in Nutrition examined fasting practices modeled after Bigu and found that controlled calorie reduction paired with structured fasting cycles may help improve inflammatory markers and glucose regulation. Another area of interest is its effect on gut microbiota.
Beego is another traditional Chinese fasting practice that gained modern popularity after influencers like actress Fan Bingbing shared their fasting journeys online. It’s not a fad, though; its benefits have been studied by Soochow University and other prestigious medical institutions. Unlike Bigu, Beego typically involves complete water fasting for several days, but it is always paired with mindfulness exercises such as deep breathing, meditation, and low-intensity movement.
For beginners, Beego is not the place to start. It requires medical oversight and is not appropriate for people with metabolic conditions, low body weight, or a high level of stress. However, the mindfulness components of Beego can be adopted safely
For example, many first-time fasters find that adding breathing exercises before meals or taking slow meditative walks during fasting windows helps reduce cravings, improve focus, and make the overall experience feel gentler.
Japan’s fasting traditions reflect a cultural emphasis on moderation. The well-known practice of hara hachi bu, which means eating until you are 80 percent full, is a natural technique for regulating appetite. It encourages people to pause, taste their food, and notice their internal cues before overeating. Paired with this is a modern trend toward time-restricted eating, where meals are eaten within shorter daily windows to support circadian rhythms.
Many Japanese fasting windows are mild, such as:
Eating all meals within a 10 to 12-hour daytime window. These schedules gently support digestion and help maintain steadier energy throughout the day by reducing the body's need to manage late-night meals.
Finishing dinner earlier in the evening. This gives the digestive system more overnight downtime, which some metabolic studies suggest may support glucose regulation and reduce nighttime cravings.
For beginners, this approach feels less restrictive than strict intermittent fasting since you still have a generous eating period, but cut out late-night snacking.
Culturally, Koreans tend to skip or eat lightly, which naturally follows an optimal meal skipping fasting routine. Many traditional meals emphasize vegetables, fermented foods, rice, soups, and moderate portions, which naturally lend themselves to a lighter evening eating pattern. Without calling it fasting, this rhythm mimics the benefits of time-restricted eating.
People practicing this pattern tend to:
Eat larger meals earlier in the day when the metabolism is more active. This aligns well with research indicating that eating earlier supports metabolic flexibility and may reduce the risk of overeating at night.
Choose lighter dinners such as soups, rice porridge, tofu dishes, or vegetable-heavy combinations. These meals digest more easily and reduce nighttime discomfort or energy swings.
Consume fermented foods such as kimchi and doenjang, which support gut health. A balanced gut microbiome appears to play a major role in appetite regulation and inflammatory control.
Large population studies have noted that people who regularly eat earlier in the day and limit late-evening meals have lower rates of obesity and metabolic issues. While lifestyle factors vary widely, the pattern of lighter evenings complements many beginner fasting routines.
Many traditional practices are too intense for beginners, but you can adopt simplified versions that align with the same principles. These approaches are less intimidating, easier to follow, and backed by modern research. They help you build confidence with fasting before considering longer windows or deeper cultural practices.
A 14/10 schedule simply means you fast for 14 hours overnight and eat within a 10-hour window. This is one of the easiest fasting rhythms and is a good fit for people who are new to fasting, have busy schedules, or worry about feeling deprived.
For example, you might eat from 8 a.m. to 6 p.m. and then fast until the next morning. This routine mimics many Asian cultural habits, such as finishing dinner early and avoiding late-night eating.
For beginners, simplicity is the biggest benefit. There are no complicated rules, and the majority of the fasting window happens while you sleep.
The 16/8 method is the most widely studied form of intermittent fasting and is a natural next step if 14/10 feels achievable. You choose an eight-hour eating window, such as 10 a.m. to 6 p.m., and fast for the remaining hours.
Studies suggest that 16/8 fasting may help:
Support modest weight loss by reducing overall calorie intake without formal restriction. People often find they snack less in the evenings or eat fewer impulsive meals.
Improve insulin sensitivity, which helps the body manage blood sugar better and may reduce mid-afternoon energy crashes.
Reduce inflammation markers in some participants, which is especially helpful for people dealing with bloating, low energy, or aches.
The key to 16/8 is keeping meals balanced and nutritious. If you compress your day into two large meals of fast food and pastries, you won’t feel the benefits. But if you combine fasting with whole foods, gentle movement, and consistent hydration, the results are more sustainable.
Even if you are not ready to start fasting windows, you can still adopt principles found across Asian cultures that help regulate appetite and improve digestion.
Mindful eating habits inspired by these traditions include:
Eating slowly enough to notice hunger, fullness, and satisfaction. This helps prevent overeating and encourages a healthier relationship with food.
Choosing warm meals such as soups, steamed vegetables, or broths during stressful times. Warm foods can support digestion and ease discomfort during fasting windows or reduced eating times.
Eating meals without distractions like scrolling, television, or multitasking. When you pay attention to your meal, your body sends better satiety cues, which can reduce cravings later in the day.
Practicing mindfulness around meals can enhance any fasting method or work as a standalone approach for people who want more control over emotional or stress-related eating.
Many people are drawn to fasting because they hope it will help them lose weight. While Asian fasting techniques are not rapid weight loss solutions, they do support the conditions that make weight management easier and more sustainable.
Here is how these methods may support weight loss:
Insulin is one of the body’s main hunger and fat storage hormones. When insulin is consistently elevated, the body has difficulty burning fat for energy. Time-restricted eating and traditional fasting practices have been shown in several clinical studies to improve insulin sensitivity. This means the body can switch between burning carbohydrates and fat more efficiently.
Better insulin sensitivity reduces crashes, stabilizes energy, and supports natural appetite regulation. This can help prevent overeating and reduce the urge for high-sugar snacks.
Most Asian fasting practices reduce eating windows or emphasize lighter meals rather than strict calorie counting. This often leads to a gradual decrease in overall calorie intake without the mental strain of tracking every ingredient. Many beginners find this comforting because it feels like a lifestyle shift rather than a diet.
Traditional practices like hara hachi bu and mindful meal pacing help regulate ghrelin, the hormone responsible for hunger. When you eat more slowly and stop before you are fully stuffed, the body becomes more sensitive to these cues. Over time, cravings decrease, and binge eating tendencies may reduce.
The addition of fermented foods to Korean and Japanese meals also influences appetite-regulating hormones by supporting a healthier gut microbiome, contributing to more stable hunger patterns.
Late-night eating is strongly associated with weight gain. By aligning meals earlier in the day, many Asian fasting rhythms reduce evening snacking and help the digestive system wind down before sleep. Research indicates that eating later disrupts circadian rhythms, which can make blood sugar control more difficult and encourage fat storage.
Finishing dinner earlier also supports sleep quality, which is another factor that influences long-term weight regulation.
Starting any new eating rhythm takes patience. These beginner-friendly tips help make fasting feel more approachable and less stressful, especially for people who are still learning what hunger feels like without grazing throughout the day.
Begin with windows such as 12/12 or 13/11 before jumping to 14/10 or 16/8. This helps your body adjust to longer periods between meals and prevents the fatigue or irritability that can happen when you push too fast.
When your eating window is shorter, you want to ensure your meals contain:
A source of protein to support muscle recovery and keep you fuller for longer.
Complex carbohydrates like brown rice or quinoa for steady energy.
Healthy fats, such as avocado, nuts, or olive oil, to help regulate hunger.
Vegetables or fruits for fiber, vitamins, and antioxidants.
Balanced meals help prevent the urge to overeat at the end of the fasting window. (See also: Foods to Avoid When Breaking a Fast).
Drink water regularly during fasting windows. You can also include herbal teas or warm water, both of which are common in Asian fasting traditions. Hydration helps reduce false hunger signals and supports digestion when you begin eating again.
Simple breathing exercises or light stretching before meals can help regulate appetite and reduce stress-driven cravings. Many people find that fasting becomes easier when they add small rituals that calm the body, such as short walks, tea ceremonies, or mindful breathing.
Eating excessively at the end of a fast is common when beginning. If this happens, do not panic. It often passes as your appetite adjusts. Focus on slow eating and consuming nourishing meals rather than using meals as a reward for fasting.
Asian fasting techniques offer a more mindful and culturally rooted alternative to strict or aggressive Western fasting trends. Whether you explore gentle time-restricted eating, adopt principles like hara hachi bu, or try a beginner-friendly window like 14/10, you can build a fasting routine that feels supportive rather than stressful.
Remember that fasting works best when combined with balanced meals, hydration, movement, and adequate rest. Small, consistent changes will always work better than intense, short-term efforts. Before making significant diet changes, especially if you have underlying conditions, speak with a qualified healthcare provider.
Gentle approaches such as forms like 14/10 or mindful eating are safe for most people. Intense practices like Bigu or Beego should only be attempted with professional supervision. If you have underlying health conditions or take medications, consult a healthcare provider before making significant changes.
Yes. Many people blend time-restricted eating windows, such as 16/8, with mindful eating habits like hara hachi bu. This makes fasting feel more intuitive and helps prevent overeating during eating windows.
Fasting supports weight loss by improving appetite control and reducing calorie intake, but results vary. Most people see gradual, steady progress rather than rapid changes. Consistency matters more than intensity.
Unsweetened herbal teas are generally fine and are used widely in Asian fasting practices to support digestion and reduce stress. Swap sweetened drinks or calorie-containing beverages for zero-calorie alternatives like unsweetened tea during the fasting window.
Start with the least restrictive method, such as 14/10 or mindful eating. As you observe how your body responds, you can adjust gradually. Most beginners do best with moderate fasting windows rather than traditional long-duration techniques.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
