Weight-loss guide
Intermittent fasting: schedules & how to start
Last updated: July 10, 2026
In one line: intermittent fasting means cycling between eating and fasting windows — most commonly 16:8 (fast 16 hours, eat within 8). It controls when you eat; a calorie targetcontrols how much. Together they make weight loss simpler to sustain.
Intermittent fasting is one of the most searched approaches to weight loss — and one of the most misunderstood. It is not a diet in the "what to eat" sense; it is a schedule. Below are the popular protocols, who each suits, and how to make it actually work.
The main schedules compared
| Schedule | Fast | Eating | Example | Best for |
|---|---|---|---|---|
| 16:8 (Leangains) | 16 hours | 8-hour window | Eat 12pm–8pm, fast 8pm–12pm | Beginners — the most popular and sustainable |
| 18:6 | 18 hours | 6-hour window | Eat 1pm–7pm | Once 16:8 feels easy |
| 20:4 (Warrior) | 20 hours | 4-hour window | Eat 4pm–8pm | Experienced fasters |
| OMAD | 23 hours | 1 meal | One large meal daily | Advanced — hard to hit nutrient needs |
| 5:2 | 2 low-cal days | 5 normal days | ~500–600 kcal on 2 non-consecutive days | Prefer weekly, not daily, restriction |
| Eat-Stop-Eat | 24 hours | 1–2×/week | A full 24h fast once or twice weekly | Comfortable with longer fasts |
How to start (the simple version)
- Pick 16:8. Choose an 8-hour eating window that fits your life — noon to 8pm is common.
- Fast overnight. Most of the 16 hours is sleep; you are really just delaying breakfast.
- Drink water, black coffee, or tea during the fast to manage hunger.
- Eat normally, but not more in your window — this is where people go wrong. Set a calorie target and stay near it.
- Prioritize protein in your meals to stay full and protect muscle — see the macro calculator.
Why it works (and why it sometimes doesn't)
IF helps most people eat less without counting every bite, because a shorter window simply leaves less time to snack. But it is not a license to overeat: if your meals add up to more than you burn, you will not lose weight even while fasting. That is why the fasters who succeed pair the schedule with a rough calorie target.
Fasting + tracking, made easy
The winning combination is IF for the when and the MyPlate app for the how much: snap your meals during your eating window and it logs calories and macros against your goal automatically — no spreadsheets, no guessing whether your window put you in a deficit.
Frequently asked questions
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It does not tell you what to eat, only when. The most common form is 16:8 — fasting for 16 hours (usually overnight plus skipping breakfast) and eating within an 8-hour window. It works for weight loss mainly by making it easier to eat fewer total calories.
What is the best intermittent fasting schedule for beginners?
16:8 is the best starting point: fast for 16 hours and eat within 8 (for example, eat between 12pm and 8pm). It usually just means skipping breakfast, is easy to sustain, and still lets you have two or three meals. Once it feels comfortable you can try 18:6 or 20:4.
Does intermittent fasting help you lose weight?
Yes, for many people — but not through magic. IF helps by shrinking the window in which you eat, which naturally cuts total calories, and it simplifies decisions. Weight loss still comes down to a calorie deficit. Use the calorie calculator to set your target, then eat within it during your window.
What can I drink during the fasting window?
Anything with essentially no calories: water, black coffee, plain tea, and sparkling water. Avoid anything with sugar, milk, or sweeteners that spike an insulin response if you want a "clean" fast. Black coffee can actually help blunt hunger.
Who should not do intermittent fasting?
IF is not recommended for people who are pregnant or breastfeeding, have a history of disordered eating, are underweight, or have diabetes or blood-sugar conditions without medical supervision. Talk to a doctor before starting if any of these apply to you.
Do I still need to count calories with intermittent fasting?
IF and calorie tracking work best together. Fasting controls when you eat; calories control how much. If you overeat in your window, you will not lose weight. The MyPlate app makes this effortless — log meals by photo in your eating window and it tracks calories and macros against your target automatically.