Intermittent fasting comes in different formats. Each one structures your eating and fasting windows in a slightly different way.

The best method is the one that fits your routine and feels sustainable for you 💚

In general, fewer fasting days per week can feel more manageable. Many people choose 16:8 or up to 1–2 fasting days per week. Take your time to find a rhythm you can integrate into your everyday life.

What does 16:8 mean?

With 16:8 fasting, you fast for 16 hours and eat within an 8-hour window.

You can choose an early or late version:

16:8 early

• You skip breakfast
• You eat between 12:00 and 20:00
• You usually have 2 meals

16:8 late

• You skip dinner
• You eat between 06:00 and 14:00
• You usually have 2 meals

You can adjust the hours to match your daily schedule.

During your eating window, aim to reach the calorie goal calculated for you in the Yazio app.

What does 14:10 mean?

With 14:10 fasting, you fast for 14 hours and eat within a 10-hour window.

You can choose:

14:10 early

• You skip breakfast

14:10 late

• You skip dinner

During your eating window, aim to reach the calorie goal calculated for you in the Yazio app.

What does 6:1 mean?

With 6:1 fasting:

• You eat your usual 3 meals on 6 days
• On these days, aim to reach your calorie goal in the Yazio app
• 1 day is a fasting day
• On that day, you eat around 500 kcal split into 2 meals

This structure gives you 1 lighter day per week.

What does 5:2 mean?

With 5:2 fasting:

• You eat your usual 3 meals on 5 days
• On these days, aim to reach your calorie goal in the Yazio app
• 2 days are fasting days
• On fasting days, you eat around 500–600 kcal split into 2 meals

You can spread your fasting days throughout the week to fit your schedule.

What does 1:1 mean?

With 1:1 fasting, also called alternate-day fasting:

• You eat normally one day and aim to reach your calorie goal in the Yazio app
• The next day is a fasting day
• On fasting days, you eat around 500–600 kcal split into 2 meals

This is a more structured rhythm, so it is important to check in with your energy levels and overall wellbeing 🌱

Fasting should support your lifestyle, not add pressure. If a method feels too intense or difficult to maintain, you can always adjust or choose a different format. If you are unsure whether fasting suits you, consider speaking with your doctor or a nutritionist.

We hope this article was helpful and wish you lots of joy with Yazio. If you still have questions, Max is always happy to help in the chat 💬