FastWin

An intermittent-fasting tracker that respects you — protocols, live stage timeline, history and insights. No accounts, no paywall.

Intermittent fasting is an eating schedule rather than a diet, and the most studied protocols are 16:8, 5:2 and alternate-day. Where the evidence has landed is fairly consistent: it works about as well as continuous calorie restriction, and its advantage is adherence for people who find a time window easier to follow than a daily budget.

A stage timeline is useful with a caveat — labels like "fat burning" and "autophagy" come largely from animal work and cell studies, and the human timings are far less precise than an app can imply. Treat the timeline as motivation, not physiology.