Fasting Protocols
Advanced Planner
Educational estimates for general learning.
Deep Ketosis
1
Choose Your Fasting Protocol
2
Configure Your Settings
Start Fast Time
Your timezone: UTC
Estimate Inputs
Daily Carbs
120g
Activity
Adaptation
3
View Estimates
Educational reference only: outputs are generalized estimates, not diagnosis, treatment, or personalized medical advice.
Fast Duration
16 Hours
16h / 16h (100%)
Eating Window
8 Hours
8:00 PM → 12:00 PM Fast • 12:00 PM → 8:00 PM Eat
Estimated Ketosis Entry
~10–14 Hours
Varies with carbs, activity, and metabolic adaptation
Fasting Stages Explorer
Drag the slider to explore different metabolic stages during your fast
0h
4h
8h
12h
16h
Insulin Reduction
4.2–8.2 Hours
Blood sugar stabilizing • Insulin decreasing
Viewing hour 8 of your 16-hour fast
Daily Schedule
FASTING
EATING
Fast: 8:00 PM → 12:00 PM
Eat: 12:00 PM → 8:00 PM +1
Eat: 12:00 PM → 8:00 PM +1
Educational Ketosis Estimate
High • 78%
0%
100%
4
Reference Checklist
1
Run 16:8 Intermittent Fasting consistently for 7 days before extending your fast length.
2
At 8:00 PM fast start, set your cutoff routine: water + non-caloric drinks only until your eating window opens.
3
Hydration target for this fast length: 2.5–3L fluids + sodium.
4
When your window opens at ~12:00 PM, break the fast with protein + fiber first, then finish remaining calories over 8h.
5
Progression: move up by +1–2 fasting hours once hunger and sleep are stable.