Intermittent Fasting Protocols: Which One Is Right for You?

What Is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s not a diet — it doesn’t prescribe what to eat, but when to eat.

Popular Protocols

16:8 (Most Popular)

• Fast: 16 hours
• Eat: 8 hours
• Example: Eat between 12pm–8pm, fast from 8pm–12pm
• Best for: Beginners, most people

The 16:8 is the most sustainable protocol for most people. You essentially skip breakfast and stop eating after dinner.

18:6

• Fast: 18 hours
• Eat: 6 hours
• Example: Eat between 1pm–7pm
• Best for: People comfortable with 16:8 who want to push further

20:4 (Warrior Diet)

• Fast: 20 hours
• Eat: 4 hours
• Example: Eat between 4pm–8pm
• Best for: Experienced fasters, people who prefer larger meals

OMAD (One Meal a Day)

• Fast: ~23 hours
• Eat: ~1 hour (one large meal)
• Best for: Advanced fasters, people who find it easier to eat one big meal
• Caution: Hard to hit protein targets in one sitting

5:2

• Normal eating: 5 days per week
• Restricted: 2 non-consecutive days (500–600 calories)
• Best for: People who don’t want daily restrictions

Tips for Success

1. Stay hydrated — water, black coffee, and plain tea are fine during fasts
2. Don’t compensate — the point isn’t to eat double during your window
3. Break your fast with protein — this helps with satiety and muscle preservation
4. Be flexible — if you have a social event, shift your window

Tracking Your Fast

PT Tracker’s built-in fasting timer shows your current status, eating window, and fasting streaks. Set your protocol and the app handles the rest — with notifications when your window opens and closes.

Try the fasting tracker — it’s free in PT Tracker.