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In recent years, intermittent fasting (IF) has topped the popularity rankings among dieters. The strategy consists of alternating periods of eating and fasting, touting loads of health benefits including weight management, improved metabolism, and enhanced mental clarity.
“Intermittent fasting is not about what you eat, but rather when you eat,” sums Victoria Whittington, R.D.N., registered dietitian—it’s all about fitting your meals within a certain timeframe during the day. “There are several popular approaches to intermittent fasting, each with its own unique fasting and eating windows.”
It's rise in popularity is not all hype—there are several researched benefits to an intermittent fasting diet. Studies suggest IF may help with weight management by regulating appetite and promoting fat loss, says Whittington. It can improve insulin sensitivity, which is beneficial for those at risk of type 2 diabetes, a study in Cell Metabolism found. Intermittent fasting has also been seen to reduce inflammation, improve blood pressure, and enhance brain function, she says.
As more and more people embrace IF, apps have emerged as valuable tools to help those trying to stick to the eating plan. Several offer customized schedules, meal tracking, reminders, and more. As Whittington says, “intermittent fasting apps can be helpful in tracking fasting windows, alerting you when it's time to eat or fast, and providing personalized guidance based on your goals.”
Of course, using an intermittent fasting app is not going to magically multiply your discipline, but you may find it helps you stay accountable to your eating routine. A word from the wise when selecting an intermittent fasting app is to consider the unique offers of each app and what would support you best, such as offering creative recipe ideas, educational videos, or interactive journals, says Jamie Miller, R.D.
Ahead, more on what this buzzy lifestyle approach entails in the five best apps for IF.
What is Intermittent Fasting?
Instead of focusing on what foods to eat, intermittent fasting focuses on when you are eating.“There are many ways an individual can practice intermittent fasting. But the most popular fasting time frame is ‘16/8.’ where you eat your breakfast, lunch, and dinner all within an eight-hour window such as between noon and 8 p.m.,” Miller says.
There are several other schedules that those doing IF practice. Another approach is the 5:2 method, which involves eating normally for five days a week and drastically reducing calorie intake to around 500–600 calories for the remaining two non-consecutive days. You may have heard of the 24-hour fast, another popular intermittent fasting strategy—known as the Eat-Stop-Eat method, it involves fasting for a full day once or twice per week, says Whittington.
Participants often find that it is convenient diet option, since it lets them not worry about food for a good portion of a day. Shifting the focus off food "helps people experience a better relationship with food and less stress around their meal plans,” Miller says. The restriction of calories for a window of time forces the body to use its backup fuel, like body fat, for energy, aiding in weight loss.
Like with any diet regime, though, there are some drawbacks.
“Intermittent fasting is inherently stressful on the body since you are purposely depriving it of energy for 16-24 hours. An individual should practice a healthy lifestyle where they are able to sleep seven-to-nine hours a night, eat enough nutrient-dense food, exercise regularly, and recover well, and are not under any significant psychological stress,” says Miller. “This is important because if a body is under the stress of intermittent fasting with other health stressors, it can be too much for the body to handle, and adrenal and thyroid health can be hindered.”
Another thing Miller shares is that if increasing lean muscle mass is your goal, intermittent fasting may not be the best choice. “The small feeding window decreases the opportunities to provide muscles with consistent protein. Intermittent fasting leads to fat burn, but muscle can be sacrificed in the end as well,” she says.
Consult with a doctor before starting with intermittent fasting (or undertaking any major diet changes, for that matter).
Miller is a fan of this app for intermittent fasting newbies who want to learn and grow their knowledge. “Zero is a great app to help educate. It offers a large selection of videos and articles, and even provides a feature where users can submit questions to be answered by fasting experts,” she says.
Whittington says Zero is a user-friendly app that offers various fasting plans, including the popular 16/8 and 18/6 methods. Its features help "individuals stay motivated and informed."
This app not only tracks your fasting window but also allows you to track, log, and analyze your diet.
With Fastient’s journal feature, Miller likes that “users can keep track of personal factors such as their mood, sleep, and exercise performance.” As she notes, this can help individuals discover how intermittent fasting impacts their overall well-being. “The app also has a feature to calculate ‘calories spent’ during fasting periods,” she adds, cautioning that users should take the accuracy of this number with a grain of salt since this will not be accounting for factors such as exercise that can impact caloric burn.
This intuitive app is another winner for people who are new to the realm of intermittent fasting. It guides you through your plan. It records your fasting time and also motivates you by offering you some brownie points. It also informs you what is happening inside your body during each milestone in the fast.
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Whittington says this comprehensive app not only tracks fasting but also offers a supportive community of users who share their experiences and insights.
“It provides customizable fasting timers, integrates with wearable devices, and allows users to set and achieve fasting goals while connecting with like-minded individuals for added motivation,” she says.
5
Your Smartphone’s Alarm Clock
You can use your phone alarm clock to remind you when to eat. Just set a daily alarm to go off when your eating window closes, and you’re good to go — no app downloads required.
