Intermittent Fasting Schedule Generator

Intermittent fasting (IF) is an eating pattern that cycles between fasting and eating periods — it specifies when, not what, to eat. Main protocols: 16:8 (16h fast, 8h eating), 18:6, 20:4, OMAD (23h fast), 5:2 (500 kcal for 2 days, normal for 5). Research supports IF for weight loss, insulin sensitivity improvement, blood glucose regulation, and potentially longevity via mTOR/autophagy pathways. Results are equivalent to calorie restriction when total calories are matched.

Allowed: water, plain black coffee, plain tea, sparkling water, electrolytes (zero calorie). Not allowed: milk, sugar, cream, food, juice, smoothies, bulletproof coffee. Some practitioners allow up to 50 kcal (black coffee or tea) without "breaking" the fast metabolically — but strict IF says zero calories. Medications and supplements should be taken as prescribed regardless of fasting protocol.

Yes — 16:8 produces reliable fat loss primarily by creating a natural caloric deficit (smaller eating window = less opportunity to eat). A 2022 NEJM study found 16:8 produced equivalent weight loss to standard calorie restriction. Additional benefits: improved insulin sensitivity, lower fasting blood glucose, and reduced inflammation. Most effective when combined with a whole food diet and adequate protein (1.6–2.2 g/kg/day) to preserve muscle mass.

Strength training: fed state is better — carbohydrates before training improve performance and MPS rates post-training. Cardio: fasted slightly increases fat oxidation during the session, but total 24h fat loss is equivalent to fed cardio if protein is adequate. Best practice: schedule your eating window around your training. If doing morning training with 16:8, breaking your fast immediately post-workout (with protein + carbs) is the optimal compromise between IF and performance.