Intermittent Fasting
间歇性断食
4 plans
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16:8 Intermittent Fasting
8-hour eating window, 16-hour daily fast. Control when you eat, not what.
Ongoing
10/day · Bonus +150
Health knowledge
Time-restricted eating (TRE) compresses your daily calories into a fixed window — here, 8 hours of eating and 16 hours of fasting. During the fast: water, black coffee, and plain tea are fine; calories break the fast. During the eating window: eat normally; the goal is timing discipline, not extreme restriction. Tip: pick a window that matches your social schedule (e.g. 12:00–20:00) so the habit sticks.
14:10 Gentle Fasting
10-hour eating window, 14-hour fast. A beginner-friendly rhythm to build consistency.
Ongoing
8/day · Bonus +120
Health knowledge
14:10 is a softer version of time-restricted eating. It reduces late-night grazing while keeping social meals easier to sustain.
18:6 Fat-Loss Focus
6-hour eating window, 18-hour fast. Better for users who already adapted to 16:8.
Ongoing
12/day · Bonus +180
Health knowledge
18:6 increases fasting exposure and can improve appetite control. Keep hydration and protein intake high during the eating window.
20:4 Warrior Window
4-hour eating window, 20-hour fast. Advanced protocol for experienced fasting users.
Ongoing
15/day · Bonus +220
Health knowledge
20:4 is a high-discipline schedule. Prioritize nutrient density and avoid under-eating over multiple days.