Intermittent Fasting
Intermittent fasting is a way of structuring your eating into specific time windows, giving your body longer breaks from digestion and constant eating. It’s not simply about skipping meals — it’s about creating more rhythm, balance, and consistency around food.
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Different Fasting Methods ( - lisää äpin käyttö, use X mode on app )
12:12
A simple and natural way to begin.
You eat within a 12-hour window and fast for 12 hours.
Example:
Eat your meals between 8 AM and 8 PM.
Best for:
Beginners, people with irregular eating habits, or anyone wanting a gentle start.
What it’s like:
An easy introduction that helps your body and mind adjust to longer breaks between meals without feeling restrictive.
14:10
A slightly more structured fasting approach.
You eat within a 10-hour window and fast for 14 hours.
Example:
Eat your meals between 10 AM and 8 PM.
Best for:
People who have already tried lighter fasting and want more consistency in their routine.
What it’s like:
A balanced middle ground that may help reduce constant snacking and improve meal timing awareness.
16:8
One of the most common intermittent fasting methods.
You eat during an 8-hour window and fast for 16 hours.
Example:
Eat your meals between 12 PM and 8 PM.
Best for:
People looking for a clear and sustainable daily fasting routine.
What it’s like:
For many, this is a practical way to fit fasting into everyday life while naturally reducing late-night or early-morning eating.
18:6
A more advanced fasting structure with a shorter eating window.
Example:
Eat your meals between 2 PM and 8 PM.
Best for:
More experienced fasters who understand their energy levels and recovery needs.
What it’s like:
A more disciplined approach where meals are concentrated into a smaller part of the day.
20:4
A fasting method with only a 4-hour eating window.
Example:
Eat your meals between 4 PM and 8 PM.
Best for:
Advanced users already comfortable with fasting.
What it’s like:
A very condensed eating schedule that requires proper planning and attention to nutrition quality.
OMAD
OMAD stands for One Meal A Day.
Best for:
Experienced fasters who know this style works well with their lifestyle and well-being.
What it’s like:
All daily calories and nutrients are consumed in a single meal, making food quality and nutrient intake especially important.
Important Things to Remember
Fasting is not a competition. The best fasting style is the one that fits your lifestyle, goals, and energy levels. For many people, starting with 12:12 or 14:10 is the most sustainable approach.
It’s important to listen to your body. Persistent fatigue, dizziness, weakness, or feeling unwell may be signs that your current fasting routine is too demanding.
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Safety Notice
Extended fasting is not suitable for everyone.
(DONT FAST IF…) Extra caution is needed if you are pregnant, breastfeeding, underweight, have a history of eating disorders, diabetes, medical conditions, or use medication affected by meal timing.
Fasts longer than 24 hours are not recommended without proper knowledge of your personal situation and, if necessary, guidance from a healthcare professional.
Always prioritize safety and your overall well-being.
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