Intermittent fasting tracker
Intermittent fasting is a pattern of eating during certain hours of the day and consuming only water, coffee or tea the rest of the time. Four popular protocols can be tracked with the timer on Tatonia.
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Choosing a protocol
- 16:8 Classic: 16 hours fasting, 8-hour window. The most common, ideal for beginners. Keeps your circadian rhythm; you skip breakfast or eat dinner early.
- 18:6 Intense: 18 hours fasting, 6-hour window. Intermediate level, for weight-loss goals.
- 20:4 Warrior: 20 hours fasting, 4-hour window. A strict protocol, for experienced users.
- 23:1 OMAD: One Meal A Day. 23 hours fasting, 1-hour meal. Very advanced, medical supervision recommended.
The science behind it
Intermittent fasting works through the metabolic switch (after 12-16 hours of fasting, the liver depletes its glycogen and shifts to using fatty acids and ketones). The Mattson 2017 NEJM and de Cabo 2019 NEJM reviews report improvements in weight loss, insulin sensitivity, blood pressure and inflammatory markers.
An important caveat: intermittent fasting is not a "magic bullet"; total energy deficit, food quality, sleep and movement are all part of the bigger picture. Eating well within the window matters.
Not suitable for
- • Pregnant and breastfeeding women
- • Children and teens under 18
- • Those with a history of active eating disorders
- • Diabetics on insulin therapy
- • Underweight people or those with no weight-loss goal
- • Certain chronic illnesses (consult a doctor)