Whether you're doing 16:8 or warrior diet, calculate your exact window to maximize autophagy and fat loss.
Next Meal
12:00 PM
Start Eating
Fasting Window
Fat burning zone
16 hrs
Eating Window
Refuel zone
8 hrs
Basics of Intermittent Fasting (IF)
Intermittent fasting is not a diet involving specific foods, but rather a pattern of eating. It cycles between periods of eating and fasting.
Popular Protocols
- 16:8 Method: Fast for 16 hours, eat within an 8-hour window. Example: Skip breakfast, eat 12pm-8pm. Most popular and sustainable.
- 18:6 Method: A slightly longer fast for deeper ketosis. Eat 12pm-6pm.
- Warrior Diet (20:4): Fast for 20 hours, eat one huge meal or graze within 4 hours.
- OMAD (One Meal A Day): Fasting for 23 hours and eating all daily calories in a 1-hour window.
During the Fast
You can drink water, black coffee, and tea. No sugar, no milk, no calories.
