Intermittent Fasting Tracker
Track your fasting progress and eating windows
Fasting Protocol
Benefits of Intermittent Fasting
Weight Loss
Helps create calorie deficit and boosts metabolism through increased fat burning.
Autophagy
Triggers cellular cleanup process that removes damaged cells and regenerates new ones.
Mental Clarity
Many report improved focus and concentration during fasting periods.
Frequently Asked Questions
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. Popular methods include 16:8 (16 hours fasting, 8 hours eating), 18:6, 20:4, and OMAD (One Meal A Day).
What is the 16:8 intermittent fasting method?
The 16:8 method involves fasting for 16 hours and eating within an 8-hour window each day. For example, you might eat between 12 PM and 8 PM, then fast until noon the next day. This is the most popular IF protocol for beginners.
What can I drink during fasting?
During fasting, you can drink water, black coffee, and unsweetened tea. These beverages have zero calories and won't break your fast. Avoid drinks with calories, artificial sweeteners, or cream as they can trigger an insulin response.
How long does it take to see results from intermittent fasting?
Most people notice initial results within 2-4 weeks of consistent IF practice. Weight loss typically occurs at a rate of 1-2 pounds per week. Benefits like improved energy and mental clarity may be noticed within the first week.
Is intermittent fasting safe?
IF is generally safe for healthy adults. However, it's not recommended for pregnant women, people with eating disorders, diabetics, or those with certain medical conditions. Always consult a healthcare provider before starting any fasting regimen.
How to Use This Tracker
Our intermittent fasting tracker makes it easy to monitor your fasting and eating windows in real time. Follow these steps to get started:
- Choose your fasting protocol -- select from 14:10, 16:8, 18:6, 20:4, or OMAD on the left panel. Each option displays the fasting and eating window durations.
- Start your fast -- click the "Start Fast" button when you begin your fasting window. The circular timer will begin tracking your progress in real time.
- Monitor your progress -- watch the timer count up and the progress ring fill. The time remaining until your fasting window ends is displayed below the timer.
- End your fast -- click "End Fast" when you are ready to break your fast. If you completed the full fasting period, it will be counted toward your completed fasts total.
- Track your eating window -- the eating window card on the right shows when your eating period begins and ends based on your start time.
Understanding Intermittent Fasting
What Is Intermittent Fasting?
Intermittent fasting (IF) is not a diet in the traditional sense but rather an eating pattern that cycles between defined periods of fasting and eating. Unlike conventional diets that focus on which foods to eat, intermittent fasting focuses on when you eat. During the fasting window, you consume no calories, allowing your body to shift from using glucose as its primary fuel to tapping into stored fat. This metabolic switch typically occurs 12 to 16 hours after your last meal and is associated with numerous health benefits.
Popular IF Schedules Explained
Different fasting protocols suit different lifestyles and experience levels. The 16:8 method is the most popular starting point, requiring you to skip breakfast or dinner and eat within an eight-hour window. More advanced practitioners may progress to 18:6 or 20:4, which offer longer fasting periods and potentially greater metabolic benefits. OMAD (One Meal A Day) is the most restrictive daily protocol, condensing all nutrition into a single meal.
What Can You Consume During Fasting?
During your fasting window, stick to zero-calorie beverages: plain water, black coffee (no cream or sugar), and unsweetened herbal tea. These drinks will not break your fast or trigger an insulin response. Avoid diet sodas and artificially sweetened drinks, as some research suggests artificial sweeteners may still provoke metabolic responses. Sparkling water and mineral water are also acceptable options for those who want variety.
IF Schedule Comparison
Compare the most popular intermittent fasting protocols to find the one that fits your lifestyle and goals.
| Protocol | Fasting Hours | Eating Window | Best For | Difficulty |
|---|---|---|---|---|
| 14:10 | 14 | 10 hours | Beginners, gentle introduction | Easy |
| 16:8 | 16 | 8 hours | Most people, sustainable long-term | Moderate |
| 18:6 | 18 | 6 hours | Intermediate, enhanced fat loss | Moderate-Hard |
| 20:4 | 20 | 4 hours | Advanced, warrior-style eating | Hard |
| OMAD | 23 | 1 hour | Experienced fasters, maximum autophagy | Very Hard |
Key Metabolic Milestones During Fasting
As your fast progresses, your body passes through several important metabolic stages:
0 - 4 hours: Fed State
Blood sugar and insulin levels are elevated as your body digests and absorbs nutrients from your last meal.
4 - 12 hours: Early Fasting
Insulin levels drop and your body begins using glycogen (stored glucose) for energy. Fat burning gradually increases.
12 - 18 hours: Metabolic Switch
Glycogen stores are depleted and the body shifts to fat as the primary fuel source. Ketone production begins to increase.
18 - 24 hours: Autophagy Activation
Cellular cleanup processes ramp up significantly. Damaged cells and proteins are recycled and regenerated.
Disclaimer
This tracker is intended for educational and personal tracking purposes only. Intermittent fasting is not suitable for everyone. Pregnant or breastfeeding women, individuals with a history of eating disorders, people with diabetes or blood sugar regulation issues, and those on certain medications should not practice intermittent fasting without medical supervision. Always consult a qualified healthcare provider before starting any fasting regimen, especially if you have pre-existing health conditions.