What is intermittent fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It focuses on when you eat rather than what you eat.

Which IF protocol is best for beginners?

The 16:8 method is best for beginners - fasting for 16 hours and eating within an 8-hour window. It's sustainable and can include sleep time in the fast.

Can I drink during the fasting window?

Yes, you can drink water, black coffee, and unsweetened tea during fasting. Avoid anything with calories that would break your fast.

Intermittent Fasting Calculator

Plan your intermittent fasting schedule. Choose a protocol and set your eating window start time to get your personalized fasting schedule.

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Most popular protocol. Skip breakfast or dinner.

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IF Protocols Compared

Protocol	Best For	Difficulty
16:8	Most people, sustainable long-term	Moderate
18:6	Enhanced fat burning	Moderate
20:4	Experienced fasters, autophagy	Hard
OMAD	Maximum simplicity, advanced fasters	Hard

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