Zac Efron, the Hollywood star known for his roles in High School Musical and The Greatest Showman, has revealed the secret behind his chiselled physique, including a lesser-known '12 hour rule' that helped him along the way.
The '12 Hour Rule' Explained
Speaking on the Pardon My Take podcast, the 38-year-old actor divulged his health secrets to hosts Dan Katz and Eric Sollenberger. When asked how he 'got shredded', Efron explained that he avoids eating anything for 12 hours straight. This means he has his last meal of the day at around 7pm, consuming nothing other than water until the next morning.
Longer Fasting Periods
Efron also incorporates longer fasting periods into his routine, fasting for a full day once a week or every two weeks. He said: 'I just don't eat heavy amounts of protein just because it's healthy and all that stuff, you have 12 hours that you should not eat throughout the day. During your nighttime sleep cycle, say you have your dinner and your dinner ends at 7pm, you should not have anything in your body except water. A full day of fasting on one day a week or once every two weeks should follow this.'
Intermittent Fasting and Research
This routine closely mirrors a form of intermittent fasting, which has gained tremendous popularity in recent years. Harvard Health Publishing claims this eating pattern cycles between periods of eating and fasting. Research suggests intermittent fasting may help with weight management and metabolic health. A review published by the National Institutes of Health found it can lead to weight loss and improvements in insulin sensitivity.
Expert Warnings and Balance
However, experts warn that results can vary depending on how the fasting is implemented. According to the British Dietetic Association, some people may overeat during eating windows, which can offset any potential benefits. Efron himself warned against overindulging during non-fasting periods, saying eating excessively in a short window, such as consuming thousands of calories in a few hours, is not advisable. The actor also highlighted the importance of balance in diet, suggesting incorporating simple, healthier meals like salads regularly, even admitting they can be an 'acquired taste'.
Consistency and Professional Guidance
Nutrition experts say consistency is key when it comes to any diet plan. According to the NHS, maintaining a balanced diet with fruit, vegetables and whole foods is essential for long-term health. Intermittent fasting is not suitable for everyone, particularly those with certain medical conditions. The NHS advises anyone considering major dietary changes to seek professional guidance first. While Efron's routine may work for him, experts stress that there is no one-size-fits-all approach. Sustainable habits and balanced nutrition remain the most widely recommended way to stay healthy.
