16:8 Intermittent Fasting Timer
Free 16:8 intermittent fasting timer. 16-hour fast, 8-hour eating window. The most popular fasting schedule for beginners. Track your fast visually.
🥗 16:8 Protocol: Fast for 16 hours, eat within a 8-hour window. Press Start Fast after your last meal. The timer tracks your progress with milestone markers for fat burning, ketosis, and autophagy.
About 16:8 fasting
16:8 intermittent fasting (also called 'leangains') is the most popular IF protocol — 16 hours fasting, 8 hours eating window. Easiest to maintain long-term.
Benefits
- ·Most-studied IF protocol with proven adherence
- ·Insulin sensitivity improvements (Mattson et al., NEJM 2019)
- ·Autophagy activation (cellular cleanup)
- ·Simplifies meal planning (skip breakfast typically)
- ·Doesn't require calorie counting
How it works
Skip breakfast. Eat lunch at 12pm. Stop eating at 8pm. Repeat daily. Black coffee, plain tea, water OK during fast — they don't break it. Some allow MCT oil / bone broth.
Mattson et al. (NEJM 2019) reviewed IF research showing benefits beyond just weight loss — improved metabolic markers, cognition, cardiovascular health. 16:8 is the most adopted because it's compatible with normal social life.
Who uses 16:8 fasting
Beginners to IF, busy professionals, anyone wanting weight loss without daily calorie counting, athletes timing nutrition around training.
16:8 Fasting Timer
Free 16:8 intermittent fasting timer. 16-hour fast, 8-hour eating window. The most popular fasting schedule for beginners. Track your fast visually.
Related
Frequently asked questions
What is 16:8 intermittent fasting?
16:8 means you fast for 16 hours and eat within a 8-hour window each day. This is the most popular fasting schedule and a great starting point for beginners.
What can I drink during a 16-hour fast?
During your 16-hour fasting window, stick to zero-calorie drinks: water, black coffee, plain tea (green, black, herbal), and sparkling water. Avoid anything with calories, sugar, or artificial sweeteners, as these can trigger an insulin response and break your fast.
Is 16:8 fasting safe?
16:8 fasting is generally safe for most healthy adults. Many people naturally fast 12+ hours overnight. Consult your doctor if you have diabetes, are pregnant, or have a history of eating disorders.