12:12
12hours fasting
Fast for 12 hours, then use a 12-hour eating window.
Fasting schedules
Choose a window that fits your real day.
Compare fasting hours, meal pressure, and difficulty before committing. The best schedule is the one you can repeat without rearranging your life around it.
9 schedules at a glance
Start conservative. Move to a tighter window only if the current plan feels routine. Difficulty is derived from fasting hours alone, on a fixed five-step scale.
14:10
14hours fasting
Fast for 14 hours, then use a 10-hour eating window.
16:8
16hours fasting
Fast for 16 hours, then use an 8-hour eating window.
18:6
18hours fasting
Fast for 18 hours, then use a 6-hour eating window.
20:4
20hours fasting
Fast for 20 hours, then use a 4-hour eating window.
OMAD 23:1
23hours fasting
Fast for about 23 hours, then use a 1-hour eating window.
24h
24hours fasting
Fast from one meal to the same meal the next day.
36h
36hours fasting
Fast from one evening to the morning after the next day.
48h
48hours fasting
Fast for two full days with medical supervision.
Compare the tradeoffs
Fasting hours are only one number. Eating-window pressure often decides whether a plan survives the week. A dash means that schedule has no meal-pressure rating yet.
| Schedule | Fasting | Eating | Difficulty | Meal pressure | Action |
|---|---|---|---|---|---|
| 12:12 | 12 hours | 12 hours | 1/5 (Gentle) | Low | Open guide |
| 14:10 | 14 hours | 10 hours | 2/5 (Moderate) | Low to moderate | Open guide |
| 16:8 | 16 hours | 8 hours | 2/5 (Moderate) | Moderate | Open guide |
| 18:6 | 18 hours | 6 hours | 3/5 (Demanding) | High | Open guide |
| 20:4 | 20 hours | 4 hours | 4/5 | — | Build schedule |
| OMAD 23:1 | 23 hours | 1 hour | 5/5 | — | Build schedule |
| 24h | 24 hours | None that day | 5/5 (Advanced) | Very high | Read the guide |
| 36h | 36 hours | None that day | 5/5 | — | Open guide |
| 48h | 48 hours | None that day | 5/5 | — | Open guide |