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Health · Intermittent fasting
Intermittent fasting
Pick a plan, tap start and follow your fasting hours, the stages your body goes through and your history. Everything is saved on this device only, with no account.
Before you start
According to Johns Hopkins Medicine, intermittent fasting is not suitable for:
- Children and teens under 18.
- Women who are pregnant or breastfeeding.
- People with type 1 diabetes who take insulin, because of the risk of hypoglycaemia.
- People with a history of eating disorders.
If you have a chronic condition or take medication, talk to your doctor first.
Fasting stages
The hours are approximate: they depend on what you ate, how active you are and on each person. Explanation and sources below.
History
Your history is stored only in this device’s browser. Velmoxia does not receive it.
The plans
| Plan | Fasting | Eating |
|---|---|---|
| 12:12 | 12 hours | 12 hours |
| 14:10 | 14 hours | 10 hours |
| 16:8 | 16 hours | 8 hours |
| 18:6 | 18 hours | 6 hours |
| 20:4 | 20 hours | 4 hours |
There are other forms of intermittent fasting, such as eating very little on 2 days a week (5:2). Here we only count the hours of a daily fast. Source: Johns Hopkins Medicine.
What happens in the body
- After a meal, the body mainly uses sugar (glucose) from food. Between meals, it draws on the sugar stored in the liver, called glycogen.Source: Anton et al., Obesity, 2018.
- When glycogen runs out, usually 12 to 36 hours after the last meal, the body burns more fat and the liver makes ketones. Researchers call this the metabolic switch.Source: Anton et al., Obesity, 2018.
- In animals, fasting increases autophagy, the process in which cells recycle worn-out parts. In people, it is still not known after how many hours this happens.Source: de Cabo and Mattson, New England Journal of Medicine, 2019.
What the studies say
- In a 2019 review, intermittent fasting improved markers such as insulin sensitivity and blood pressure in several studies. The authors call for longer studies in people.Source: de Cabo and Mattson, NEJM, 2019.
- In the TREAT trial (2020), 116 adults with overweight ate only between 12:00 and 20:00 for 12 weeks. They lost under 1 kg on average, with no clear difference from the group that ate at any time.Source: Lowe et al., JAMA Internal Medicine, 2020.
- In a trial in China (2022), 139 adults with obesity ate the same calories for 12 months: one group only from 8:00 to 16:00, the other at any time. Weight loss did not differ between the two.Source: Liu et al., NEJM, 2022.
During the fast
You can drink water and zero-calorie drinks such as black coffee and tea. Source: Johns Hopkins Medicine.
Other tools
This page informs. It does not give medical advice and does not replace a consultation. If you have questions about your health, talk to a health professional.