Intermittent Fasting Tracker
Monitor your fasting windows and stay on track with your health goals.
A popular choice, great for beginners. 16 hours of fasting with an 8-hour eating window.
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and voluntary fasting. It's not about which foods you eat, but rather when you eat them. Humans have been fasting for thousands of years, but it has recently gained popularity as a health and fitness strategy.
The Core Idea: By restricting your eating to a specific window, you give your body a break from constant digestion. This break can trigger several metabolic processes, including cellular repair (autophagy) and changes in hormone levels that facilitate fat burning.
Common Benefits Reported by Practitioners:
- Weight Loss: By helping you eat fewer calories and boosting metabolism, IF can be an effective tool for weight management.
- Improved Metabolic Health: It can improve insulin sensitivity, potentially lowering the risk of type 2 diabetes.
- Cellular Repair: Fasting triggers autophagy, a process where the body removes old and dysfunctional cells.
- Heart Health: May improve various risk factors like blood pressure, cholesterol levels, and inflammatory markers.
- Brain Health: May support brain health by promoting the growth of new neurons and protecting against neurodegenerative diseases.
Getting Started & Staying Safe
1. Start Slow
If you're new to fasting, begin with a shorter fasting window like 12 or 14 hours and gradually work your way up. The 16:8 protocol is a great starting point for most people.
2. Stay Hydrated
Drink plenty of water, black coffee, or tea during your fasting period. This helps manage hunger and keeps you hydrated. Avoid any drinks with calories.
3. Listen to Your Body
It's normal to feel some hunger, but you shouldn't feel unwell. If you experience dizziness, extreme fatigue, or other concerning symptoms, break your fast and consult a doctor.
4. Who should be cautious?
Intermittent fasting is not for everyone. Individuals who are pregnant, breastfeeding, underweight, or have a history of eating disorders should avoid it. People with medical conditions, especially diabetes, should consult their doctor before starting.