Food & Fasting
Shift your focus from weight loss to everyday eating habits. Start with food quality, eating enough and a meal rhythm that suits you, rather than a calorie counter. Choose minimally processed ingredients and build meals around protein, fat and an amount of carbohydrates that matches your activity. Enjoyment and flexibility belong at the table, too. The 80/20 approach is a useful rule of thumb.
There is no eating rhythm that suits everyone. One or two meals may suit one person, while another needs four or more. Learn to find a way of eating that works for you and notice how your choices affect hunger, energy and recovery. Plan ahead for the demands of your day: workouts and physical work affect how much food you need and when. Recognise hunger and fullness, and distinguish them from habit and cravings. Adjust meal sizes and timing according to how you feel and how active you are.
Fasting
Leave clear breaks between meals. This gives your digestive system’s natural rhythms space between eating, rather than continually snacking. Fasting is one tool for exploring your eating rhythm. Start gradually and pay attention to hunger, energy and recovery. You still need to eat enough when you extend the time between meals.
A longer fast requires careful planning. There is no single duration or frequency for multi-day fasts that suits everyone, and longer does not automatically mean better. Fasting is not suitable for everyone. Do not start fasting on your own if you are pregnant or breastfeeding, have a history of eating disorders or diabetes, or take medication that affects blood glucose.
In the app, you can log meals alongside hunger, energy and reasons for eating. The meal rhythm clock shows the time since your last meal, while Tracking helps you recognise patterns in your entries. A separate fasting timer is available for longer fasts.
This guide provides general information. Medical conditions and medication may require individual food and meal timing advice.
Sources & further reading