In intermittent fasting, your day is divided into two parts:
Fasting window – time when you don’t consume calories
Eating window – time when you eat your daily meals
It’s not about what you eat, but when you eat.
⏳ The Fasting Window
This is the period when you avoid calorie-containing food and drinks.
You can have:
Water
Black coffee (no sugar)
Plain tea
During this time, your body gradually shifts from using sugar for energy to using stored fat.
🍽️ The Eating Window
This is the time frame when you eat your meals.
The goal is to:
Follow your meal plan
Eat balanced meals
Avoid overeating
Structure helps your body stay consistent and efficient.
➡️ Common Examples
Here are popular fasting schedules:
13:11 → 13 hours fasting, 11 hours eating (great for beginners)
16:8 → 16 hours fasting, 8 hours eating (most popular)
There is no "perfect" window — the best one is the one you can maintain long term.
💡 Make It Work for You
Stay hydrated, keep your schedule consistent, and avoid eating right before bedtime for best results.
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