Intermittent Fasting is about limiting eating to a certain time window in order to increase life quality, reduce "bad" cholesterol and burn fat. It does not specify which food you should eat, but it's more about when you eat it. From this perspective, it's not a diet in the conventional sense but more of an eating pattern.
Most common types of intermittent fasting:
- 13:11 (the circadian rhythm for beginners): your metabolism changes throughout the day in accordance with the circadian rhythms;
- 16:8 (most popular): fast for 16 hours and have an 8-hour eating window each day;
- 18:6 (advanced): fast for 18 hours and limit eating to a 6-hour window;
- 20:4 (advanced): fast for 20 hours and limit eating to a 4-hour eating window daily.
If you choose the most popular 16:8 pattern, please check one of the ways to use your meal plan:
- 12 PM – breakfast;
- 1 PM – snack;
- 3 PM – lunch;
- 5 PM – snack;
- 7.30-8 PM – dinner.
This is an example and you can adjust your meal times according to your needs and preferences.
Useful tips:
- pick a fasting type to fit your lifestyle;
- eat a high-protein meal before starting;
- drink water to avoid dehydration;
- continue your usual activities during fasting.
The following Help Center articles have tips about What to eat during fasting, When to eat during fasting, What to drink during fasting.
Feel free to check some of our Blog articles for more information about intermittent fasting:
What You Need to Know About Intermittent Fasting
How Intermittent Fasting Affects Your Body and Health
Dos and Don'ts of Intermittent Fasting
Consult with a medical professional before starting any new exercise/nutrition program. All content provided in the app is not and should not be seen as a substitute for medical advice.
Fasting is not recommended if you have a history of eating disorders and have type 1 diabetes. If it applies to you, please use our meal plans instead.