📖 How to Use
- Select your preferred intermittent fasting method from the dropdown (e.g., 16:8 is the most common).
- Choose the time when you want your eating window to begin (this is usually your first meal of the day).
- Click "Generate Schedule" to instantly see your full daily eating & fasting timetable with times.
❓ Frequently Asked Questions
What is the best intermittent fasting method for beginners?
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16:8 is the most popular and sustainable for most people – fast 16 hours (including sleep), eat in an 8-hour window. Start with 14:10 if 16 feels tough at first.
Can I drink anything during the fasting period?
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Yes – water, black coffee, plain tea, green tea, sparkling water (zero calories). Avoid anything with sugar, milk, cream, or calories as it breaks the fast.
Does the eating window have to be the same every day?
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Consistency helps (same times daily), but you can shift 1–2 hours if needed for social events or work. The key is maintaining the fasting duration.
Is intermittent fasting safe long-term?
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For most healthy adults, yes – many studies show benefits for weight management, insulin sensitivity, and metabolic health. Consult a doctor if you have diabetes, low blood pressure, are pregnant, or have a history of eating disorders.
What should I eat in the eating window?
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Focus on nutrient-dense whole foods: protein (chicken, eggs, fish, paneer), healthy fats (avocado, nuts), veggies, complex carbs (oats, rice, sweet potato). Prioritize calorie goals – don't overeat just because the window is open.
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