What is 16:8 fasting?
You fast for 16 hours and eat within an 8-hour window. Dr. Mindy Pelz uses 13–16 hour fasts as the baseline entry point for metabolic flexibility.
Intermittent Fasting Timer
Classic 16:8 or 18:6 intermittent fasting made simple. See when you enter fat-burning (12h+) and approach the autophagy threshold at 17 hours.
How to use this
- Choose water-only or assisted fasting, pick your goal hours, and set your profile for personalized guidance.
- Tap Start fast when you finish your last bite. When you reach your goal, we show how to break the fast with meal ideas.
- Follow doctor-sourced tips for electrolytes, cycle timing, and when to break your fast safely.
Optional: Dr. Boz Ratio (glucose ÷ ketones)
Track metabolic progress during your fast. Target under 80 for ketosis; under 40 for deeper benefits (Dr. Boz).
Breaking intermittent fast (≤18h)
Shorter fasts (16:8, 18:6) are the easiest to break. Dr. Mindy still recommends protein, healthy fat, and fiber — your first meal sets blood sugar for the eating window.
How to break your fast
- 1Open your eating window with a balanced low-carb meal — not snacks or grazing.
- 2Prioritize protein (eggs, chicken, fish, cottage cheese) plus healthy fat.
- 3Add non-starchy vegetables or a small side of greens for fiber.
- 4Dr. Westman: eat when hungry, stop when full — your first meal after IF is not an excuse to overeat.
- 5Stay low carb to maintain the metabolic benefits you built during the fast.
What to avoid
- • Breaking with toast, oatmeal, or cereal — spikes insulin and ends fat-burning quickly.
- • Sweetened coffee drinks or "keto" bars loaded with sugar alcohols as your first bite.
- • Skipping protein and eating only nuts or cheese — balance matters.
Expert tips
- Dr. Mindy Pelz: 13–16 hour fasts are her baseline — break them with real food: protein, fat, and fiber at every meal.
- Dr. Eric Westman: On keto, hunger stays low — your first meal can be lunch-sized. No need to "make up" missed calories.
- Dr. Boz: If you track the Dr. Boz Ratio, your first meal should nudge you toward fat burning, not a glucose spike above 80.
Suggested break-fast meals
All recipesbreakfast
Scrambled Eggs with Spinach
Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.
~2g net carbs · 18g protein
dinner
Taco Bowl (No Tortilla)
All the taco flavor in a bowl — seasoned beef, avocado, cheese, and salsa without the wrap.
~9g net carbs · 26g protein
snack
Greek Yogurt with Berries
Higher-protein snack with controlled berries — fits moderate low carb more than strict keto.
~10g net carbs · 15g protein
dinner
Zucchini Noodles with Meat Sauce
Classic meat sauce over zoodles — comfort food with a fraction of the pasta carbs.
~9g net carbs · 24g protein
dinner
Sheet Pan Sausage & Peppers
One-pan dinner with minimal cleanup — hearty, low carb, and easy to scale for meal prep.
~7g net carbs · 18g protein
Not medical advice. Guidance synthesizes public teachings from Dr. Mindy Pelz, Dr. Eric Westman, and Dr. Boz. Talk to your doctor before fasting — especially on diabetes, blood pressure, or kidney medications.
Fasting timer
Frequently asked questions
Does keto make fasting easier?
Dr. Eric Westman notes that when carbs stay low, hunger drops within days and many people naturally skip meals — intermittent fasting follows without forcing it.
Can women do 16:8 every day?
Dr. Mindy recommends shorter fasts (13–15h) during ovulation (days 11–15) and avoiding extended fasts before your period. Power phases support longer windows.
Metabolic Low Carb Calculator · https://metaboliclowcarb.com