Intermittent Fasting Timer & Stage Tracker
Track your fasting hours, next eating window, and real-time biological metabolic stages (Fat Burn, Ketosis, and Autophagy).
Fasting Setup
Biological Metabolic Stages
Fasted 85% of your 16-Hour Target
Complete Guide to Intermittent Fasting & Biological Fasting Stages
Intermittent Fasting (IF) is an evidence-backed eating pattern that alternates between periods of fasting and eating. Rather than restricting what you eat, IF focuses on when you eat, activating cellular self-cleaning pathways (Autophagy), reducing insulin resistance, and mobilizing stubborn adipose fat tissue.
Popular Fasting Protocols
- 16:8 Protocol (Leangains): 16 hours fasting with an 8-hour feeding window (e.g., eat between 12 PM and 8 PM). Easiest for beginners.
- 18:6 Protocol: 18 hours fasting with a 6-hour eating window. Maximizes daily ketosis.
- 20:4 (Warrior Diet): 20 hours fasting followed by a 4-hour evening meal feast.
- OMAD (24:0): One Meal A Day, eaten within a 1-hour window once every 24 hours.
What is Cellular Autophagy?
Coined from the Greek word for "self-eating", Autophagy is the body's natural cellular recycling mechanism awarded the 2016 Nobel Prize in Physiology. After 16 to 18 hours without calories, cells degrade and clear out damaged senescent proteins, defective mitochondria, and intracellular pathogens, rejuvenating tissue from within.
Frequently Asked Questions (FAQs)
What drinks are permitted during the fasting window?
You can consume zero-calorie non-insulinogenic beverages: Plain water, sparkling mineral water, unsweetened black coffee, and plain green/black tea. Avoid sugar, milk, creamer, and fruit juices as any caloric intake breaks the fasted state.
Will intermittent fasting cause muscle loss?
No, provided you maintain an adequate daily protein intake (1.6g to 2.2g per kg) and continue progressive resistance strength training during your eating window. Fasting naturally boosts human growth hormone (HGH) secretion to protect lean muscle tissue.
How should I break my fast safely?
Break your fast gently with easy-to-digest whole foods: eggs, avocado, bone broth, steamed chicken, or a protein shake. Avoid sudden binges of refined sugars, fried food, or heavy carbohydrate loads that cause sharp blood glucose spikes.