Find Your Ideal Fasting Protocol
With so many intermittent fasting schedules available—16:8, 5:2, Alternate Day Fasting, and OMAD—it can be overwhelming to choose the right one. Your ideal protocol depends heavily on your experience level, daily schedule, and primary health goals (such as weight loss, autophagy, or metabolic health). Take our short interactive quiz below to discover the perfect plan tailored to your lifestyle.
What is your primary goal?
Understanding the Different Fasting Plans
Depending on your quiz results, you were likely recommended one of the core fasting protocols. Here is a breakdown of why these plans work:
The 16:8 Method (Standard Fast)
This involves fasting for 16 hours and restricting your daily eating window to 8 hours. It is the most popular method because it seamlessly integrates into most people’s lives (usually by simply skipping breakfast and not eating after dinner). It provides a solid balance of fat burning without extreme hunger.
The 14:10 Method (Gentle Fast)
If you are a complete beginner or someone who naturally wakes up very hungry, 14 hours of fasting is a great starting point. It still allows your insulin levels to drop and gives your digestive system a much-needed rest.
OMAD (One Meal A Day / 23:1)
An advanced protocol where you fast for 23 hours and consume all your daily calories in a single 1-hour window. This promotes deep autophagy and rapid fat loss, but requires significant discipline and metabolic flexibility.
Take Your Fasting to the Next Level
Once you know your ideal plan, consistency is key. We highly recommend downloading our official Simple Intermittent Fasting Tracker app. It allows you to select your protocol, press “Start Fast”, and automatically tracks your progress through the metabolic stages!
