Intermittent Fasting Schedules: 16:8, 20:4, OMAD
Published Apr 13, 2026 · 6 min read
Intermittent fasting (IF) is about when you eat, not what you eat. All IF protocols create an eating window and a fasting window.
Popular IF Schedules
| Protocol | Fasting | Eating Window | Best For |
|---|---|---|---|
| 16:8 | 16 hours | 8 hours | Beginners, sustainable long-term |
| 18:6 | 18 hours | 6 hours | Intermediate, faster results |
| 20:4 | 20 hours | 4 hours | Advanced, significant fat loss |
| OMAD | 23 hours | 1 hour | Experienced fasters only |
| 5:2 | 2 days/week | 5 normal days | People who prefer less daily restriction |
The Science
During fasting, insulin drops, allowing fat burning. After 12+ hours, autophagy increases (cellular cleanup). Most benefits kick in around 14-16 hours of fasting.
Starting 16:8
Skip breakfast. Eat from noon to 8 PM. Drink water, black coffee, or tea during the fast. That's it. Most people find it becomes natural within a week.
Try it: Use our Intermittent Fasting Calculator to set your eating window and track your schedule.