Diets we support › Intermittent Fasting

How it works

You tell us the meals you actually eat in your window, whether that's two meals or two plus a snack, and we make each one denser and more complete: protein-forward, fiber-rich, and built around whole foods, so a shorter eating window doesn't mean less nutrition. We don't set your fasting schedule; that's yours. We make sure the eating part is done right.

Who it's a good fit for

People who eat in a compressed window, whether that's 16:8, one skipped meal, or just naturally two meals a day, and want those meals to be complete and nutrient-dense.

What the research shows

Intermittent fasting comes in a few forms, most commonly a daily eating window, like eating within 8 hours and fasting the other 16. The research on it is genuinely mixed. Some studies show benefits for weight and blood sugar, but head-to-head, fasting mostly works for the same reason any approach does: it helps people eat a bit less overall. There's nothing magic about the clock itself for most people. What is clear is that if fasting helps you eat more simply and stop the late-night grazing, that's a real benefit.

Here's where a plan actually matters, and it's the part most fasting advice skips. When you eat only two meals in a short window, it's genuinely easy to fall short on protein, fiber, and micronutrients, simply because there are fewer plates to fit them on. Under-eating protein in particular can cost you muscle, which is the opposite of what most people want. So the goal isn't just to fast, it's to make the meals you do eat count: more protein, more fiber, more real food per plate. That's exactly what this plan is built to do.

What to keep in mind

Fasting isn't for everyone, and that matters. Skip it, or talk to your doctor first, if you're pregnant or breastfeeding, have a history of disordered eating, are underweight, or take medication that lowers your blood sugar, since going long stretches without food can push it dangerously low. Even for people it suits, the fast itself isn't the goal, feeling well and staying nourished is. If a shorter eating window leaves you exhausted, foggy, or bingeing when it opens, that's a sign to loosen it. We handle the meals; the schedule is a personal call, best made with your provider if any of the above is you.

Which fasting schedule is right for you?

Intermittent fasting is less about what you eat and more about when. You pick an eating window and give your body a rest from food the rest of the time. There’s no single “best” schedule. The right one is simply the one you can keep up with comfortably.

• 16:8. The most popular, and the gentlest place to start. You eat within an 8-hour window (say noon to 8 p.m.) and fast the other 16 hours, most of which is overnight while you sleep.
• 18:6. A slightly tighter 6-hour window, for people who’ve settled into 16:8 and want a bit more.
• OMAD (one meal a day). Your whole day’s food in a single sitting, roughly a one-hour window. It’s the most demanding version and not a good starting point.
• 5:2. You eat normally five days a week and keep two non-consecutive days very light (around 500–600 calories).
• Alternate-day fasting. You rotate normal-eating days with very-low-calorie days.

Whichever you choose, one rule matters more than the timing: you still have to get all of your nutrition in. A shorter eating window is not a smaller-nutrition window. Those one, two, or three meals still need to deliver your full day’s protein, fiber, vitamins, and minerals, so you’re nourished, not just eating less. That’s exactly what these plans are built to do: pack complete, satisfying nutrition into whatever window you keep. Fasting is about when you eat, never about shortchanging what your body needs.

Common questions