What is intermittent fasting?

Intermittent fasting (IF) is an easy-to-follow eating schedule that alternates between windows of eating and fasting. Many people prefer IF because it allows you to enjoy the food that you regularly eat. The only difference is that you consume your food in a shorter time frame. Unlike other diets, IF is easy to implement into your routine and allows you to continue eating the foods you enjoy.

Why Choose Intermittent Fasting

Weight loss
Reduces “bad” LDL cholesterol
Can reduce insulin resistance, protecting against type 2 diabetes
Reduces inflammation, a key cause of many chronic diseases
Shown to reduce blood pressure, heart rate, cholesterol, and triglycerides
Increases levels of HGH and testosterone, which allows you to lose weight without losing muscle
May help regulate circadian rhythms and improve metabolism

Male or Female?

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Male

Female

At what time during the day do you feel hungry the most?

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Morning

Afternoon

Evening

What time do you usually eat breakfast?

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I Usually Skip Breakfast

6 am - 8 am

8 am - 10 am

10 am - 12 pm

What time do you usually eat lunch?

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I Usually Skip Lunch

10 am - 12 pm

12 pm - 2 pm

2 pm - 4 pm

What time do you usually eat Dinner?

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I Usually Skip Dinner

4 pm - 6 pm

6 pm - 8 pm

8 pm - 10 pm

How do you prepare your meals?

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I cook them myself

I eat at restaurants

I do both

How hard would it be for you to fast on the weekends?

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Impossible

I can do it

I prefer fasting on the weekends

How physically active are you?

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Above average (3-5 workouts / week)

Moderate (1-2 workouts /week)

I'm thinking about starting

What are your working hours?

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9 to 5 job

Night job

Mixed

I am not currently working

Describe your job:

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Sedentary work

Physical work

Some of both

How familiar are you with fasting?

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Expert

Intermediate

Beginner

Are you interested in losing weight?

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I just want to try fasting

I want to try fasting and lose some weight

I want to lose a significant amount of weight

What type of fasting are you interested in?

5:2 Fasting – This method allows normal eating for five days a week while restricting calorie intake to about 500-600 calories on two non-consecutive days. It offers flexibility while still promoting fat loss, better blood sugar control, and long-term metabolic benefits.

16:8 Fasting – This method involves fasting for 16 hours and eating within an 8-hour window, typically between noon and 8 p.m. or 10 a.m. and 6 p.m. It’s a simple and sustainable approach that can support weight loss, improve insulin sensitivity, and boost metabolic health.

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5:2 Fasting

16:8 Fasting

Measurements

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Height (ft) *

Height (in) *

Age *

Desired weight (lbs) *

First Name *

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