Intermittent Fasting Planner
Plan your eating and fasting windows based on your wake-up time
Intermittent Fasting FAQ
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It does not specify which foods to eat, but rather when you eat them. Popular methods include 16:8 (16 hours fasting, 8-hour eating window), 20:4, and 5:2 (two low-calorie days per week).
IF can help with fat loss primarily by making it easier to maintain a calorie deficit — eating in a shorter window often means eating fewer total calories. Research shows IF is equally effective as traditional calorie restriction when total calories are matched. The best approach is whichever you can sustain long-term.
Yes. Light to moderate exercise during a fast is generally safe. For intense resistance training, eating before or shortly after your workout is recommended to fuel performance and recovery. Many people train at the end of their fasting window and break their fast with a post-workout meal.
Water, black coffee, and plain tea are generally considered acceptable during fasting periods as they contain negligible calories. Anything with significant calories — including milk, sugar, juice, or supplements with calories — will break a fast.