Plan Your Optimal Fasting Schedule
Customize your intermittent fasting routine to match your lifestyle and health goals with our interactive calculator and visualization tools.
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Fasting Schedule Calculator
Configure Your Schedule
Your Fasting Schedule
Daily Schedule
Fasting Window:
8:00 PM - 12:00 PM
Eating Window:
12:00 PM - 8:00 PM
Fasting Duration:
16 hours
Eating Duration:
8 hours
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat, but rather when you should eat them. In this sense, it's not a traditional diet but more accurately described as an eating pattern.
How It Works
Intermittent fasting works by extending the period when your body has burned through the calories consumed during your last meal and begins burning fat. It's a way to manage your calorie intake and potentially improve various aspects of health.
The Science Behind It
When you fast, several things happen in your body at the cellular and molecular level. Your insulin levels drop significantly, which facilitates fat burning. Your cells also initiate important repair processes and change the expression of genes.
Popular Intermittent Fasting Methods
16:8 Method
Fast for 16 hours each day and restrict your eating to an 8-hour window. For example, eating between 12 PM and 8 PM.
5:2 Method
Eat normally 5 days of the week and restrict calories to 500-600 on two non-consecutive days.
24-Hour Fast
A 24-hour fast, once or twice a week. For example, not eating from dinner one day until dinner the next day.
Calculation Formula
The basic intermittent fasting formula is simple:
24 hours
Total day
Fasting Window
No calories
Eating Window
Normal intake
For example, in the 16:8 method, you have a 16-hour fasting window and an 8-hour eating window:
16 hours (fasting) + 8 hours (eating) = 24 hours (full day)
Benefits of Intermittent Fasting
Improved Heart Health
Intermittent fasting may improve various heart disease risk factors such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
Weight Management
By limiting your eating window, you may naturally consume fewer calories and increase fat burning, which can lead to weight loss and improved metabolic health.
Brain Health
Fasting may improve brain function, increase the production of brain-derived neurotrophic factor (BDNF), and potentially protect against neurodegenerative diseases.
Cellular Repair
During fasting, your cells initiate cellular repair processes, such as autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
Insulin Sensitivity
Intermittent fasting can reduce insulin resistance and lower blood sugar levels, potentially protecting against type 2 diabetes.
Longevity
Studies in animals suggest that intermittent fasting may extend lifespan and improve health during aging, although more human studies are needed.
Getting Started with Intermittent Fasting
Tips for Beginners
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1
Start gradually: Begin with a 12-hour fast and gradually increase the duration.
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2
Stay hydrated: Drink plenty of water, herbal teas, and black coffee during fasting periods.
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3
Nutrient-dense foods: Focus on whole, unprocessed foods during your eating window.
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4
Be consistent: Try to maintain the same eating and fasting windows each day.
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5
Listen to your body: If you feel unwell, consider breaking your fast and consulting a healthcare professional.
Who Should Be Cautious
While intermittent fasting has many potential benefits, it's not suitable for everyone. Consult with a healthcare professional before starting if you:
- • Are pregnant or breastfeeding
- • Have a history of eating disorders
- • Have diabetes or other blood sugar issues
- • Are underweight or have nutritional deficiencies
- • Have low blood pressure
- • Are taking certain medications
- • Are under 18 years of age