Intermittent fasting means eating only during set hours. Workout Titan Nutrition tracks a fast with a live countdown, shows which stage the timer has reached, and keeps a history of the ones you finish.
It suits plenty of people and it does not suit everyone. Nutrition puts it plainly: this is general guidance, not tailored medical advice. Talk to your healthcare provider if you are unsure.
Read the safety list first: it is required
Before your first fast you have to confirm that none of the following applies to you. You also confirm that your healthcare provider supports your use of intermittent fasting. There is no way past this screen without it, and Nutrition says so if you try.
- Pregnancy and breastfeeding: both raise what your body needs each day, and a shorter window makes that harder to meet.
- A history of disordered eating: rules about when you may eat can restart patterns that took a long time to settle.
- Type 1 diabetes: long gaps without food while on insulin make hypos harder to see coming.
- A BMI below 18.5: a shorter eating window makes it harder to eat enough.
- Regular medication: some doses are timed around meals, so check with your doctor before moving them.
- Children and adolescents: growing bodies need food coming in steadily rather than inside a set window.
Choosing a plan
Plans run from 12 to 20 hours, and each one names the eating window that goes with it. A 16-hour fast leaves an 8-hour window. 16 hours is where most people start and is the default.
Anything from 17 hours up is flagged as extended, with a note that longer fasts suit people who already fast regularly. Build up to those rather than starting there. The advice in Nutrition is to begin at 12 or 14 hours and lengthen once that feels easy.
Starting one
Pick a plan, set when it started, and tap start. You do not have to begin at the moment you open Nutrition. Backdate the start by a number of hours if it has already been a while since your last meal, and the countdown will be right.
Turn on the reminder if you want telling when it ends, and choose the timing: at the end, or 15, 30 or 60 minutes before. If notifications are off for Nutrition the fast still starts, but you are warned that it cannot tell you when it finishes.
The stages, and how to read them
Nutrition marks five stages, keyed to the hours elapsed rather than to anything it measures. Anabolic from the start, catabolic from 4 hours, fat burning from 12, ketosis from 16, and autophagy from 24, which is well past where any plan here ends.
These are rough averages, and Nutrition is explicit about it. Where you actually are depends on what you last ate, how much of it, and what you have done since. The stage row is a label attached to elapsed time. It is not a reading of your metabolism and it does not promise you anything.
Ending a fast: the three ways
- Finish: you reached the target. Saved as completed.
- End fast early: you stopped short. Saved at its actual length, marked as ended early. It still counts as a fast you did.
- Cancel this fast: dropped from your history rather than saved. Use this when you started it by mistake, not when it simply went badly.
Ending early is not a failure state and Nutrition does not treat it as one. A fast you stopped at 13 hours is 13 hours of fasting.
Fasting well
- Keep drinking. Water, black coffee and plain tea are fine through the fast.
- Protein, fibre and vegetables still matter. A shorter window is not a reason to skip them.
- Still meet your calorie target. Fasting changes when you eat, not how much your body needs. That is why fasting and calorie tracking sit in the same app.
History
Your recent fasts are listed with their date, plan and how each one ended: completed, ended early or cancelled. Swipe to delete one you would rather not keep.