Intermittent fasting schedules: which one fits you?
Six common daily schedules, from an overnight fast to one meal a day, with sample times for each.
Short answer
The most common intermittent fasting schedules are 13:11, 14:10, 16:8, 18:6, 20:4 and 23:1 (OMAD). The first number is fasting hours, the second is the eating window. Beginners usually do best on 14:10 or 16:8.
The six schedules compared
13:11, beginner. Eat 8:00 am to 7:00 pm. An overnight fast with no late snacks.
14:10, gentle. Eat 9:00 am to 7:00 pm. Three meals still fit. More on 14:10.
16:8, most popular. Eat 12:00 pm to 8:00 pm. Skip breakfast or dinner. More on 16:8.
18:6, advanced. Eat 1:00 pm to 7:00 pm. Two meals. More on 18:6.
20:4, warrior. Eat 3:00 pm to 7:00 pm. One large meal and a snack.
Love breakfast? Use an early window such as 8:00 am to 4:00 pm.
Family dinners matter? End your window after dinner and skip breakfast instead.
Work shifts? Anchor the window to when you wake up, not to the clock.
Train in the morning? Open the window soon after training.
Does the time of day matter?
Less than keeping it regular. Some research suggests earlier eating windows may have advantages, but the window you can keep week after week is the better choice. Keep it roughly the same on most days.
When none of them fit
Real days are not always 16:8. A 15-hour fast or a seven-hour window is just as valid. Set the hours that fit your life and keep them steady.
Set your schedule in Bide
All six schedules are built in, and you can make your own.
1
Pick a preset
13:11, 14:10, 16:8, 18:6, 20:4 or 23:1. Each sets your fasting goal.
2
Or set a custom window
Drag the 24-hour dial to choose your fasting and eating hours, in 15-minute steps.
3
Change it whenever life does
Switch plan at any time, even during a fast. Your elapsed time is kept.
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Common questions
14:10 or 16:8. They are long enough to be a real fast and short enough to keep up.
The ones that match your day. Noon to 8:00 pm is the most common 16:8 window; earlier windows suit people who prefer breakfast.
Yes. A regular window is easier to keep, but shifting it for a late dinner or an early start is normal.
Sources
The studies and health guidance this guide draws on.
This guide is general information, not medical advice. Talk to a doctor before fasting if you are pregnant or breastfeeding, under 18, have a health condition or take medication.
