Common protocols
- 16:8 — 16-hour fast, 8-hour eating window. Most common entry point. Often skipping breakfast: eat noon–8pm, fast 8pm–12pm.
- 18:6 — 6-hour eating window. A small step beyond 16:8 typically adopted after a few weeks.
- 20:4 (Warrior) — 4-hour eating window, usually evening. More advanced.
- OMAD — one meal a day, ~23-hour fast. Requires careful planning to avoid nutritional gaps.
What the research actually shows
The published evidence on intermittent fasting is mixed. Time-restricted eating may help with insulin sensitivity and total calorie reduction, but several large randomised trials have found no advantage over conventional calorie restriction once total intake is matched. If your goal is weight loss, the eating window itself matters less than what (and how much) you eat in it.
Who should not fast
Pregnant or breastfeeding people, people with a history of disordered eating, type 1 diabetes, insulin-dependent diabetes, or any condition affecting blood-sugar regulation should speak to a clinician before adopting an intermittent fasting protocol. Children and adolescents should not fast for weight management.
UnityLife is a lifestyle publication, not a medical one. This timer is a tool for tracking time, not a recommendation to fast.