Health · Free tool
Intermittent Fasting Tracker
16:8 (Leangains) is the most studied protocol — fast 16 hrs, eat in an 8-hr window. 18:6 and 20:4 are stricter; OMAD = 23:1.
Water, black coffee, plain tea (no sugar/milk) — allowed during fast. Don't go below 1200-1500 kcal in eating window even at OMAD.
FAQ
Does IF work without calorie deficit?
Mostly no. IF's primary benefit for weight loss is the natural calorie reduction from a shorter eating window. Some metabolic benefits (insulin sensitivity, autophagy) appear independent but evidence is mixed.
Can women do IF?
Yes, but more cautiously. Women are more hormone-sensitive to fasting. Start with 14:10 or 12:12, not 16:8. Watch for menstrual changes.
What can I have during the fasting window?
Water, black coffee, plain tea — yes. Anything with calories (milk, sugar, even artificial sweeteners) — breaks the fast technically.