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Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets that focus on what you eat, IF focuses on when you eat. During fasting periods, you consume no calories (or very few), allowing your body to shift from using glucose for energy to burning stored fat.
This metabolic switch typically happens 12-16 hours after your last meal. Intermittent fasting is not about starvation - it's about strategic timing of your meals to optimize your body's natural metabolic processes.
Different fasting protocols suit different lifestyles and goals. Here's how they compare:
| Protocol | Fast : Eat | Difficulty | Best For |
|---|---|---|---|
| 14:10 | 14h fast, 10h eat | Easy | Beginners, gentle start |
| 16:8 | 16h fast, 8h eat | Moderate | Most people, sustainable |
| 18:6 | 18h fast, 6h eat | Moderate | Accelerated results |
| 20:4 (Warrior) | 20h fast, 4h eat | Advanced | Experienced fasters |
| OMAD (23:1) | 23h fast, 1 meal | Expert | Maximum simplicity |
Research suggests intermittent fasting offers several potential health benefits beyond weight loss:
Reduces calorie intake naturally
Improves blood sugar control
May improve cardiovascular markers
Enhanced focus during fasting
Triggers autophagy (cell cleanup)
Fewer meals to plan and prepare
Understanding what breaks your fast is crucial for success. Here's a simple guide:
Begin with 12-14 hours of fasting and gradually increase. Your body needs time to adapt to burning fat for fuel. Most people take 1-2 weeks to adjust.
Drink plenty of water during fasting periods. Dehydration can cause headaches and fatigue often mistaken for hunger. Aim for 8+ glasses daily.
Start your eating window with easily digestible foods. A large, heavy meal right after fasting can cause discomfort. Consider starting with protein and vegetables.
IF is not an excuse to eat junk food. During your eating window, prioritize whole foods, lean proteins, vegetables, and healthy fats for best results.
Try to maintain consistent eating and fasting windows. Your body thrives on routine, and consistency helps regulate hunger hormones and sleep patterns.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It focuses on when you eat rather than what you eat. Popular methods include 16:8 (16 hours fasting, 8 hours eating), 18:6, 20:4, and OMAD (one meal a day).
The 14:10 or 16:8 methods are ideal for beginners. With 16:8, you fast for 16 hours and eat during an 8-hour window. Most people skip breakfast and eat between noon and 8 PM. Start with 14:10 if 16 hours feels too challenging.
During fasting, stick to zero-calorie beverages: water, black coffee, plain tea, and sugar-free electrolytes. Avoid anything with calories, cream, sugar, or artificial sweeteners that may trigger an insulin response.
Yes, intermittent fasting can effectively support weight loss by naturally reducing calorie intake and improving metabolic health. During fasting, insulin levels drop, making stored body fat more accessible. However, total calorie intake still matters.
Yes, exercising in a fasted state is generally safe and can enhance fat burning. However, intense workouts may be better during your eating window when you have more energy. Listen to your body and adjust accordingly.
IF is generally safe for healthy adults but may not be suitable for everyone. Those who should avoid or consult a doctor first include: pregnant or breastfeeding women, people with eating disorders, diabetics on insulin, and those who are underweight.
BiteKit makes IF tracking simple. Log your meals during eating windows with voice or text, track your fasting progress, and see your nutrition data at a glance.
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