Glossary
Intermittent Fasting
Updated February 28, 2026
Intermittent fasting is a timing framework for energy intake, not a stand-alone recovery or fat-loss shortcut.
Protocol styles by routine
| Protocol | Typical window rhythm | Fit profile |
|---|---|---|
| 12:12 | 12 hours fast, 12 hours feed | Shift workers and first-time users |
| 14:10 | 14 hours fast, 10 hours feed | Balanced social and work load |
| 16:8 | 16 hours fast, 8 hours feed | Good for steady routines when hunger is stable |
| 18:6 | 18 hours fast, 6 hours feed | Best for high adherence confidence and low training volume |
Satiety and adaptation patterns
| Phase | Expected pattern | What to track |
|---|---|---|
| Days 1 to 7 | Hunger front-loads around window opens | note meal timing and sleep onset |
| Weeks 2 to 4 | Meal size becomes more predictable | compare subjective satiety with protein and fiber levels |
| Weeks 5 to 8 | Window control becomes routine, not event driven | review weekly trend from food diary |
Override rules
| Context | Override move |
|---|---|
| Travel and delayed sleep | Use a short, stable window instead of a hard target window for 48 hours |
| High-stress social week | Replace strict fasting with two fixed anchor meals and hydration support |
| Recovery-sensitive training | Keep protein and carbohydrate windows around training before strict fasting targets |
| Repeated morning headaches or low mood | Pause fasting for 2 to 3 days and reassess with blood sugar control |
When to stop and reset
Use nutrient timing, meal planning, and mindful eating patterns to keep adherence up. If fasting windows reduce training quality, restore a wider window for 5 to 7 days before restarting at a lower duration.