{"id":2250,"date":"2022-05-31T11:03:12","date_gmt":"2022-05-31T09:03:12","guid":{"rendered":"https:\/\/www.fitatu.com\/blog\/?p=2250"},"modified":"2026-05-19T10:00:08","modified_gmt":"2026-05-19T08:00:08","slug":"types-of-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/","title":{"rendered":"Types of intermittent fasting"},"content":{"rendered":"\n
\"\"<\/a><\/figure>\n\n\n\n

Intermittent Fasting IF part 3<\/h2>\n\n\n\n

This is the third part of the series of articles on Intermittent Fasting (IF). To learn more about what intermittent fasting is, who it’s good for and the benefits of doing it, we invite you to read the first article What is intermittent fasting<\/a>. When you’re done, jump straight into part two, from which you’ll learn more about what the scientific world thinks about IF and the evidence for its effectiveness in weight loss How intermittent fasting works<\/a>. Now, in turn, we’re going to focus on what types of fasts you can find on the Fitatu app and their brief characteristics.<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

Fasting 14:10<\/h2>\n\n\n\n

This type of fasting assumes 14h of fasting per day and 10h of the so-called food window, i.e. a period during which you can eat meals (about 3-4 meals). It is the simplest type of fasting, which at the same time is the most similar to the natural cycle connected with sleep. In Fitatu it is available in the Premium version of the app.<\/p>\n\n\n\n

Fasting 16:8<\/h2>\n\n\n\n

This fast is available in the free version of Fitatu. It assumes a 16h fasting\/day and an 8h\/day eating window. It is a bit more advanced than 14:10 but it can be used by both beginners and advanced people. Its main positive effects are weight loss, improved body composition parameters and blood sugar regulation. You will be able to eat 2-4 meals during the eating window.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Fasting 18:6<\/h2>\n\n\n\n

In this model, the fasting period during the day is 18h and the eating window is 6 hours. This is quite a restrictive model, which should definitely not be chosen for a start. The 18-hour fasting period speeds up weight reduction and makes the cells in your body enter regeneration mode. You will be able to eat a maximum of 2-3 meals during the eating window. This fast is available in the premium version of the app.<\/p>\n\n\n\n

Fasting 20:4<\/h2>\n\n\n\n

This is the most restrictive fasting model, which also should not be used at the start by a person who is just beginning his adventure with IF. This type of fasting will definitely result in the greatest reduction in body fat compared to the previous ones. The eating window here lasts only 4h\/day (20h\/day is fasting) so you will be able to consume maximum 1-2 meals during it.<\/p>\n\n\n\n

When will there be new fasting types in the app?<\/h2>\n\n\n\n

We are still developing Fitatu, including but not limited to the fasting feature, so follow us both using the app and on Facebook and Instagram to stay up to date!<\/p>\n\n\n\n

<\/a><\/p>\n\n\n\n

Also read What is intermittent fasting<\/a> and How intermittent fasting works<\/a>.<\/p>\n\n\n\n

Fitatu App<\/a><\/h2>\n\n\n\n

Download the application from the Play Store or Apple S<\/a>tore and start counting your macros with us!<\/p>\n\n\n\n

Do you prefer the web version? No problem. A basic web version is prepared for our subscribers. And now you can use the IF-B discount code by going to https:\/\/www.fitatu.com\/app\/giftcode and get Fitatu Premium for 5,17\u20ac\/month<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

What else can you find in Fitatu Premium<\/a>?<\/h2>\n\n\n\n
  • over 1000 recipes plus several new ones every month<\/li>
  • additional plans for intermittent fasting<\/li>
  • the ability to create shopping lists<\/li>
  • a choice of six ready-made menus full of meals to choose<\/li>
  • filtering products and recipes<\/li>
  • more synchronization with fit apps<\/li>
  • access to the application in the web version<\/li>
  • no ads!<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

    Intermittent Fasting IF part 3 This is the third part of the series of articles on Intermittent Fasting (IF). To learn more about what intermittent fasting is, who it’s good for and the benefits of doing it, we invite you to read the first article What is intermittent fasting. When you’re done, jump straight into…<\/p>\n","protected":false},"author":12,"featured_media":2244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68,202,74,192,86],"tags":[],"acf":[],"yoast_head":"\nTypes of intermittent fasting - Fitatu Blog<\/title>\n<meta name=\"description\" content=\"Intermittent fasting \u00b7 Types of intermittent fasting \u00b7 Fast 14:10 \u00b7 Fast 16:8 \u00b7 Fast 18:6 \u00b7 Fast 20:4 \u00b7 Intermittent fasting with Fitatu app\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Types of intermittent fasting - Fitatu Blog\" \/>\n<meta property=\"og:description\" content=\"Intermittent fasting \u00b7 Types of intermittent fasting \u00b7 Fast 14:10 \u00b7 Fast 16:8 \u00b7 Fast 18:6 \u00b7 Fast 20:4 \u00b7 Intermittent fasting with Fitatu app\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitatu Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-31T09:03:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-19T08:00:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/3-2-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Natalia Rajda\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Natalia Rajda\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/\",\"name\":\"Types of intermittent fasting - Fitatu Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\"},\"datePublished\":\"2022-05-31T09:03:12+00:00\",\"dateModified\":\"2026-05-19T08:00:08+00:00\",\"author\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/2c1f0920cd9ff87e76d135e761cc358a\"},\"description\":\"Intermittent fasting \u00b7 Types of intermittent fasting \u00b7 Fast 14:10 \u00b7 Fast 16:8 \u00b7 Fast 18:6 \u00b7 Fast 20:4 \u00b7 Intermittent fasting with Fitatu app\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/types-of-intermittent-fasting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitatu.com\/blog\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Types of intermittent fasting\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/\",\"name\":\"Fitatu Blog\",\"description\":\"Lose weight. 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