Fasting Schedule Quiz
Eight questions, five possible answers: 14:10, 16:8, 18:6, 20:4 or 5:2. Loving breakfast points hard at 14:10; working shifts points at 5:2; most people land on 16:8, which is why it is the tie-breaker. All five schedules are written out in full below, so you can skip the quiz and just read.
What's your main goal?
Your Recommended Protocol
Sample Daily Schedule
Why This Suits You
What to Expect
Common Pitfalls to Avoid
The five schedules, and what the first month feels like
These are the five the quiz picks between. The adaptation notes are the same for everyone — the quiz chooses which one to show you, it does not change what it says.
14:10 Fasting
The 14:10 protocol is one of the gentlest forms of intermittent fasting. You fast for 14 hours and eat within a 10-hour window. It is ideal for beginners, breakfast lovers, and those who want steady benefits without extreme restriction.
Sample day: eat 8:00 - 18:00, fast 18:00 - 8:00.
What to expect on 14:10
- Week 1
- Minimal adjustment needed. You may feel slightly hungry near the end of your fast, but most people adapt quickly since you are essentially just cutting late-night snacking.
- Week 2
- Hunger signals begin to normalise. You will likely notice improved morning energy and better sleep quality.
- Weeks 3-4
- The routine feels natural. Many people report reduced bloating, more stable energy throughout the day, and early signs of improved metabolic markers.
Common pitfalls on 14:10
- Overeating during the 10-hour window to "make up" for fasting hours.
- Not drinking enough water during the fasting period.
- Thinking this protocol is "too easy" and jumping to a harder one before building the habit.
16:8 Fasting
The 16:8 method is the most popular intermittent fasting protocol. You fast for 16 hours and eat within an 8-hour window. It strikes the best balance between effectiveness and sustainability for most people.
Sample day: eat 12:00 - 20:00, fast 20:00 - 12:00.
What to expect on 16:8
- Week 1
- Expect some hunger in the mornings as your body adjusts. Black coffee or tea can help. Energy may dip slightly mid-morning.
- Week 2
- Morning hunger fades significantly. You will start to notice improved focus during fasting hours and more stable energy levels.
- Weeks 3-4
- The schedule feels automatic. Many people experience noticeable fat loss, reduced cravings, and improved digestion. Autophagy benefits begin at the tail end of your fasts.
Common pitfalls on 16:8
- Breaking the fast with highly processed or sugary foods which causes energy crashes.
- Skipping meals within the window and under-eating, which can slow metabolism.
- Being too rigid on social occasions — occasional flexibility will not derail your progress.
18:6 Fasting
The 18:6 protocol extends your fasting window to 18 hours with a 6-hour eating window. It is well-suited for experienced fasters looking for enhanced fat burning, deeper autophagy, and accelerated weight loss results.
Sample day: eat 13:00 - 19:00, fast 19:00 - 13:00.
What to expect on 18:6
- Week 1
- Noticeable hunger around your usual meal times. Stay hydrated and stay busy. Some people feel light-headed initially — electrolytes help.
- Week 2
- Your body shifts more efficiently into fat burning. Mental clarity during fasting hours improves. Hunger signals become less frequent.
- Weeks 3-4
- Significant improvements in body composition. Deep autophagy kicks in during the last hours of your fast. Most people feel genuinely energised during fasting hours.
Common pitfalls on 18:6
- Trying to eat the same volume of food in 6 hours, leading to digestive discomfort.
- Not getting enough protein — prioritise protein-rich meals in your window.
- Training hard in a fasted state without proper electrolyte supplementation.
20:4 / OMAD
The 20:4 protocol (often called OMAD — One Meal A Day) involves fasting for 20 hours with a 4-hour eating window. This is an advanced protocol best suited for experienced fasters with flexible schedules and strong dietary discipline.
Sample day: eat 16:00 - 20:00, fast 20:00 - 16:00.
What to expect on 20:4
- Week 1
- Challenging. Significant hunger waves, possible irritability and difficulty concentrating. This is normal and temporary. Electrolytes and staying active help.
- Week 2
- Hunger begins to regulate. Your body becomes efficient at using stored fat for fuel. Energy levels stabilise and many people report a "fasting high" from ketone production.
- Weeks 3-4
- Maximum autophagy and fat oxidation benefits. Most people adapt fully and find the simplicity of one main meal liberating. Significant body composition changes are common.
Common pitfalls on 20:4
- Under-eating and not meeting daily calorie and nutrient needs in one sitting.
- Starting this protocol without prior fasting experience, leading to burnout.
- Binge-eating during the 4-hour window — plan your meals in advance.
5:2 Diet
The 5:2 approach means eating normally five days a week and restricting calories to about 500-600 on two non-consecutive days. It is ideal for people with irregular schedules, shift workers, and those who find daily fasting windows too restrictive.
Sample day: eat Normal eating 5 days, fast ~500 cal on 2 days.
What to expect on 5:2
- Week 1
- The two low-calorie days will feel challenging. Plan them on low-activity days. Focus on high-protein, high-fibre meals to stay satiated on 500 calories.
- Week 2
- You learn which foods keep you fullest on restricted days. Normal eating days feel more enjoyable by contrast.
- Weeks 3-4
- The rhythm becomes second nature. Weight loss is steady and sustainable. Many people appreciate the freedom of not restricting every single day.
Common pitfalls on 5:2
- Overcompensating on normal eating days and eating far more than usual.
- Scheduling fasting days back-to-back, which makes adherence much harder.
- Choosing the wrong foods on restricted days — avoid empty calories and go for satiating whole foods.