Intermittent fasting on 16:8 — the timer, the plan and the food that goes with it
Intermittent fasting splits the day into an eating window and a pause. On the 16:8 rhythm you eat for eight hours and skip sixteen — usually by pushing breakfast later. Food Secrets puts the fasting timer and your meal plan in one app: you see not only when you eat, but what.
Is fasting healthy?
Short answer: for most healthy adults it is safe — and it is one of the best-studied eating habits there is. The research concentrates on blood sugar metabolism, insulin sensitivity and the cellular clean-up processes that start during longer pauses between meals.
The honest part too: fasting is a habit, not a therapy. It replaces no treatment, and on some questions the evidence is far thinner than the advice columns suggest. That is why Food Secrets links a source to every claim it makes about a food — you read it yourself instead of taking our word for it.
- When fasting is not a good idea — if you are underweight, pregnant or breastfeeding, have a history of disordered eating, or take medication for diabetes or another condition. That decision belongs with your doctor, not in an app.
- Does intermittent fasting work for everyone? — no. Some people get along with it immediately, others sleep worse or get irritable. The history in the timer shows which group you are in, instead of leaving you to guess.
16:8 — how the window works
- 16 hours of pause, 8 hours of eating. Eat your first meal at noon and you stop at eight in the evening. Most of the pause happens while you sleep.
- Water, coffee and unsweetened tea carry on — they do not break the fast.
- Other protocols: 14:10 to start, OMAD for the experienced, or a window of your own. You pick the protocol in the app with one click.
- The one tip that matters: put the window where your day already is. A window that fights against family dinners or shift work does not survive two weeks.
The fasting timer — no second app
Most people run an intermittent fasting app for the clock and a second app for the food. In Food Secrets the two sit side by side: the timer runs next to your weekly plan, your recipes and your 1000+ curated foods.
- A running timer — you see where in the window you are at any moment.
- History — completed fasting phases stay visible, so you can see the habit rather than guess at it.
- Reminders — for the start and the end of the window.
- Free to use — the fasting timer is part of the free feature set.
What you eat in the window — the part most fasting apps leave out
A fasting app measures time. That is half the job. Eight hours of frozen pizza is not the same as eight hours of vegetables, pulses and good fats — and a clock will never show you that difference.
- Recipes measured against your goal — every imported recipe is wired to the database automatically. You see how well it fits before you cook. To the recipe generator
- Nutrient values per food — over 100 values each, filterable. To the Food Lab
- Rankings per goal — which foods actually lead for the goal you picked. To the Food Rankings
- Meal plan and fasting window side by side — the weekly plan shows what is on the plate and when, the timer shows when the window is open.
On top of that there are 200+ secrets — short, evidenced findings about individual foods, each linked down to the study. More about them
Intermittent fasting and exercise
Training in a fasted state is possible and many people prefer it — especially easy endurance work in the morning. For hard sessions and strength training it is less often true: if you want to build muscle you need your protein, and that fits badly into a very short window.
- Easy cardio — usually fine in a fasted state.
- Strength and intervals — better inside the eating window, with a meal afterwards.
- Building muscle — a 14:10 window is often more workable than 16:8, and watch the protein. More on building muscle
16:8 results: what is realistic
The honest answer to "when will I see something?" is: the feeling changes first, the number second. Many people report calmer hunger and steadier energy after one or two weeks. Visible change takes longer and depends mostly on what lands inside the eating window — not on the window itself.
Experiences vary widely, including between women and men. Some women get on far better with a slightly longer window (14:10) than with 16:8. The history in the timer is a more honest guide than any testimonial: it shows your weeks.
Start free — try the fasting timer
Pick a window → start the timer → recipes and a shopping list alongside. All in one app.
The fasting timer is free. Premium features can be unlocked at any time.
FAQ — intermittent fasting, 16:8 and the app
Is fasting healthy?
For most healthy adults, yes, and it is among the best-studied eating habits there is. But it is a habit and not a therapy: if you have a medical condition, are pregnant or breastfeeding, are underweight or have a history of disordered eating, the decision belongs with your doctor.
What does 16:8 mean in intermittent fasting?
Sixteen hours without food, an eight-hour eating window. Eat your first meal at noon and you stop at eight in the evening. Most of the pause happens while you sleep. Water, coffee and unsweetened tea do not break the fast.
Which intermittent fasting app is free?
The fasting timer in Food Secrets is free to use — protocol picker, running timer, history and reminders included. Recipes, nutrient data and the weekly plan sit in the same app rather than a second one.
What results are realistic with 16:8?
The feeling changes first, the number second. Many people report calmer hunger and steadier energy after one or two weeks. Visible change takes longer and depends mostly on what lands inside the eating window — not on the window itself.
When does fat loss start?
It cannot be pinned to a particular hour. The body shifts gradually through the pause, and how fast depends on the last meal, your activity and the person. Over weeks the overall balance decides, not any single day.
Does intermittent fasting work for everyone?
No. Some people get along with it straight away, others sleep worse, feel cold or get irritable. That is what the history in the timer is for: it shows your own weeks rather than someone else's testimonial.
Can you combine intermittent fasting and exercise?
Easy endurance work in a fasted state is fine for many people. Strength training and hard intervals are better placed inside the eating window, with a meal afterwards. For building muscle a slightly longer window such as 14:10 is usually more workable.
How do women get on with 16:8?
Reports vary widely. A good share do noticeably better with a longer eating window (14:10) than with 16:8, particularly where sleep or cycle symptoms are involved. It is worth adjusting the window rather than pushing through.
How is this different from a meal plan?
The fasting timer says when you eat. The meal plan says what. In Food Secrets the two sit side by side: you plan your week with recipes measured against your goal, and the timer runs alongside.
Note: this content does not replace medical advice. If you have a medical condition, are pregnant or breastfeeding, or take medication, talk to your doctor before fasting.
