⏰Intermittent Fasting Window Calculator
HH:MM 24-hour format
Intermittent fasting (IF) cycles between periods of eating and fasting. The most common protocols are 16:8 (fast 16 hours, eat within 8-hour window), 18:6, and 5:2 (two 500-600 kcal "fast days" per week). Benefits include improved insulin sensitivity, metabolic flexibility, and appetite regulation.
- 116:8: stop eating at 8pm → break fast at noon the next day
- 2Time-restricted eating aligns feeding with circadian biology
- 3Autophagy (cellular cleanup) accelerates after 16–24 hours of fasting
- 4Fasting insulin drops significantly after 12–14 hours without food
Last meal 8pm · 16:8 protocol=Break fast at 12:00 next day · Eating window 12:00–20:00Coffee/tea/water allowed during fasting window
| Protocol | Fasting duration | Difficulty |
|---|---|---|
| 12:12 | 12 hours | Easy |
| 14:10 | 14 hours | Easy-moderate |
| 16:8 | 16 hours | Moderate |
| 18:6 | 18 hours | Harder |
| OMAD (one meal) | 23 hours | Hard |
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Fun Fact
A 2022 NEJM review found time-restricted eating reduced HbA1c by 0.91% in type 2 diabetes — comparable to some medications — without calorie counting.
References
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