BodyFast offers different intermittent fasting plans so you can choose a schedule that fits your lifestyle and experience level. The numbers in the plan names (for example 16:8 or 5:2) describe how the fasting schedule is structured.
If you're new to intermittent fasting, it's usually best to start with shorter fasting periods and gradually increase them over time.
If you already have experience with fasting, you may prefer longer fasting windows or plans that include full fasting days.
You can switch between fasting plans at any time, so you can experiment and find what works best for you.
Common fasting plans in BodyFast
Below are some common intermittent fasting plans and what their names mean.
16:8
Fast for 16 hours and eat during an 8-hour eating window each day.
Example: Stop eating at 8 pm and start eating again at 12 pm the next day.
This is one of the most popular and beginner-friendly fasting methods.
14:10
Fast for 14 hours and eat during a 10-hour window.
Example: Stop eating at 8 pm and start eating again at 10 am the next day.
This plan is often a good starting point for beginners.
18:6
Fast for 18 hours and eat within a 6-hour eating window.
Example: Stop eating at 8 pm and start eating again at 2 pm the next day.
Usually preferred by more experienced fasters.
20:4
Fast for 20 hours and eat during a 4-hour window.
Example: Stop eating at 8 pm and start eating again at 4 am the next day.
More advanced fasting method with shorter eating period.
5:2
Eat normally on five days of the week and fast on two days.
Example: Eat normally from Sunday to Tuesday, fast on Wednesday, eat normally on Thursday and Friday and fast on Saturday.
Instead of fasting every day, this method spreads fasting days across the week.
You can change your fasting plan anytime in the app if your routine or goals change.
With the BodyFast Coach, fasting plans are automatically adjusted based on your progress. The Coach creates personalized weekly fasting plans, which may combine different fasting methods and don’t always follow the same pattern each week.