Fasting plans
Intermittent fasting plans, compared
From a gentle 13:11 to a 36-hour fast: how long you fast, when you eat, and how to pick the one you'll keep
An intermittent fasting plan is named after its two numbers: the hours you fast, then the hours you eat. A 16:8 plan fasts for 16 hours and fits every meal into the other 8. Longer plans skip whole meals, or whole days. The plan itself matters less than you might think: a fasting window helps mainly by making it easier to eat less without counting calories, and the plan you can keep is the one that works 1,2.
| Plan | Fast | Eat | Level | Stage your fast reaches | In the app |
|---|---|---|---|---|---|
| 13:11 Circadian | 13 h | 11 h | Beginner | Fuel Switch | Free |
| 14:10 Gentle Start | 14 h | 10 h | Beginner | Fuel Switch | Free |
| 16:8 Leangains | 16 h | 8 h | Intermediate | Fat Burning | Free |
| 18:6 Fat Burner | 18 h | 6 h | Intermediate | Fat Burning | Free |
| 20:4 Warrior | 20 h | 4 h | Advanced | Fat Burning | Pro |
| OMAD, One Meal a Day | 23 h | 1 h | Advanced | Fat Burning | Pro |
| 24 hours, Full Day | 24 h | None that day | Expert | Ketosis | Pro |
| 36 hours, Monk Fast | 36 h | None for a day and a half | Expert | Autophagy | Pro |
How to choose
- Start with 13:11 or 14:10 if you've never fasted. Most of the fast happens while you sleep.
- Move to 16:8 after a comfortable week or two, if you want to. It's the most studied daily plan 3,4.
- Try 18:6 or 20:4 only once 16:8 feels easy. Shorter windows make it harder to eat enough protein 5.
- Treat 24- and 36-hour fasts as occasional, not daily, and build up to them slowly.
- Pick an eating window that fits your life. If you can, finish eating in the early evening 6,7.
Plans compared
- 16:8 vs 18:6: which fasting plan is better?Two hours apart: how 16:8 and 18:6 compare, what the research shows and how to choose
- OMAD vs 16:8: which is better?One meal a day or an 8-hour window: what the evidence shows, and what it doesn't
- The 5:2 dietFive normal days and two low-calorie days a week: what it is, what the trials found and how it compares
- Alternate-day fastingA fast day every other day: what the trials found, how hard it is to keep, and how to stay safe
Sources
- Liu D, Huang Y, Huang C, et al. Calorie Restriction with or without Time-Restricted Eating in Weight Loss. N Engl J Med. 2022;386(16):1495-1504. doi.org/10.1056/NEJMoa2114833
- Patikorn C, Roubal K, Veettil SK, et al. Intermittent Fasting and Obesity-Related Health Outcomes: An Umbrella Review of Meta-analyses of Randomized Clinical Trials. JAMA Netw Open. 2021;4(12):e2139558. doi.org/10.1001/jamanetworkopen.2021.39558
- Lowe DA, Wu N, Rohdin-Bibby L, et al. Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020;180(11):1491-1499. doi.org/10.1001/jamainternmed.2020.4153
- Moro T, Tinsley G, Bianco A, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016;14(1):290. doi.org/10.1186/s12967-016-1044-0
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608
- Poggiogalle E, Jamshed H, Peterson CM. Circadian regulation of glucose, lipid, and energy metabolism in humans. Metabolism. 2018;84:11-27. doi.org/10.1016/j.metabol.2017.11.017
- Sutton EF, Beyl R, Early KS, et al. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metab. 2018;27(6):1212-1221.e3. doi.org/10.1016/j.cmet.2018.04.010
- Cienfuegos S, Gabel K, Kalam F, et al. Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity. Cell Metab. 2020;32(3):366-378.e3. doi.org/10.1016/j.cmet.2020.06.018
- Grajower MM, Horne BD. Clinical Management of Intermittent Fasting in Patients with Diabetes Mellitus. Nutrients. 2019;11(4):873. doi.org/10.3390/nu11040873
A note on health
Fasting Tracker is designed for general wellness and is not a medical device. Fasting is not right for everyone. If you are pregnant, diabetic, have a history of eating disorders or take medication, talk to your doctor first, and before any extended fast.