Intermittent Fasting Tracker

How IF protocols differ

IF is a feeding schedule, not a diet. 16:8 (Leangains) — fast 16 hrs, eat in 8; best entry point. 18:6 — tighter, mild autophagy benefit. 20:4 (Warrior diet) and OMAD (one meal a day) — only after months of adaptation. Most studies (Mattson, Varady) show 16:8 delivers 90% of metabolic benefits at 10% of the difficulty.

Worked example — adapted to Indian schedule

A Bengaluru desk worker on 16:8 eats from 12 noon to 8 pm: skip breakfast (only black coffee/green tea), lunch at 12:30 (₹150 thali), snack at 4 (fruit + nuts), dinner by 7:30 (roti + sabzi + dal). Fasting window 8 pm → 12 noon (16 hrs). During Navratri 9-day fast or Ramadan, the same tool maps the eating window to suhoor (4 am) and iftar (6:30 pm) — also a 14-15 hr fast, naturally IF-aligned.

When to use this

• Fat loss without calorie counting (~300-500 kcal/day automatic deficit)
• Pre-diabetes or insulin resistance (improves HOMA-IR)
• Religious fasts — track Ekadashi, Karva Chauth, Ramadan windows
• Simplifying meal prep — 2 meals/day = less cooking

Not for: pregnant/lactating women, type-1 diabetics, history of eating disorders, or anyone under 18. Pair with our BMR/TDEE calculator to keep eating-window calories above your BMR (1300-1500 kcal floor).