Intermittent Fasting Mode

For time-restricted eating: a fasting window and an eating window each day.

What applying it changes

Your recommendations are rebuilt with:

Foods flagged added sugar on the foods-to-limit list.

A protein target of 90 to 150 g a day, to keep lean mass while eating in a shorter window.

Fasts are shared

A fast started on the phone shows on the web, and the other way round. Both apps use the same fasting log, so history and streaks agree.

On the web

Open Track, then Fasting.

Under Choose a protocol, pick 16:8, 18:6, 20:4 or OMAD (one meal a day).

Click Start fast. Current fast shows how long you have been fasting and the protocol.

Click End fast when you eat. Past fasts lists completed fasts with their windows.

On the phone

Open the mode from Diet Modes. The Fasting screen has three tabs.

Timer

Tap Start Fasting. The timer counts your fast against the schedule's hours and shows time remaining.

Tap End fast when you eat; the phone asks you to confirm.

Schedules

Six schedules: 12:12, 14:10, 16:8, 18:6, 20:4 and OMAD, each with what it suits. Tap one to make it your schedule; 16:8 is the schedule until you choose another.

History

Recent fasts, with this week's completed and partial fasts, your average, longest, streak and completed count.

The Fasting Timer

Under Trackers, tap Fasting Timer.

Tap Choose a schedule if you want a different one for this fast.

As the fast runs, the phases below light up by elapsed hours: fed state to 4 hours, early fasting to 12, fat burning to 16, ketosis to 24, deep ketosis to 48, and deep autophagy beyond. These are general descriptions of what the body does at those hours, not readings from you.

What it does not do

There is no alternate-day, 5:2 or custom-hours protocol, no meal reminder at the end of the window and no calorie rule for the eating window; log food as usual and your normal targets apply. Fasting is not advised in pregnancy, with a history of disordered eating, or with diabetes medication without your clinician's guidance.