Intermittent fasting: how to start
Intermittent fasting means eating in an 8–10 hour window and fasting for 14–16 hours. Weight loss comes from eating fewer calories, so calories still matter. Get Lean Today has 14:10, 16:8 and 18:6 timers and a food diary in one place.
Updated 2026-11-02 · Get Lean Today editorial team
Schedules
| Schedule | Fast | Eating window | Best for |
|---|---|---|---|
| 14:10 | 14 h | 10 h | Beginners |
| 16:8 | 16 h | 8 h | Most popular |
| 18:6 | 18 h | 6 h | Experienced |
What you can have while fasting
- Water
- Tea and coffee without sugar or milk
- Sparkling water
FAQ
- Can I eat anything in the window? — No, you still need a calorie deficit.
- Who shouldn't fast? — With diabetes, pregnancy or eating disorders, ask your doctor first.