16:8 vs 18:6 vs OMAD: Which Fasting Schedule is Right for You?

“What fasting schedule should I do?”

I get this question constantly.

Here’s the truth: The best protocol is the one you’ll actually stick to.

But that’s not helpful. So let me break down the popular options and tell you who they’re actually for.

The Protocols, Explained

16:8 — The Starter

Fast 16 hours. Eat within 8 hours.

Example: Skip breakfast. Eat from 12pm to 8pm.

Who it’s for:

• Complete beginners
• People with social eating habits
• Anyone who wants to dip their toes in

Reality check: You’re basically just skipping breakfast. Most people do this accidentally on busy days. It works, but the benefits are modest.

18:6 — The Sweet Spot

Fast 18 hours. Eat within 6 hours.

Example: First meal at 1pm. Last meal by 7pm.

Who it’s for:

• People who’ve done 16:8 and want more
• Those who want deeper ketosis benefits
• Anyone comfortable skipping breakfast AND eating dinner earlier

Reality check: This is where most people land long-term. Noticeable benefits. Still social-life compatible.

20:4 — The Warrior

Fast 20 hours. Eat within 4 hours.

Example: Eat from 4pm to 8pm only.

Who it’s for:

• Experienced fasters
• People who don’t mind eating one big meal and one snack
• Those who want maximum fat-burning time

Reality check: Gets difficult to eat enough calories. Not great for people trying to build muscle. Social eating becomes tricky.

OMAD — One Meal A Day

Fast 23+ hours. One meal.

Example: Dinner only. Every day.

Who it’s for:

• People who hate thinking about food
• Those who want maximum simplicity
• Experienced fasters ready for intensity

Reality check: Hard to get proper nutrition. Can lead to overeating. Works for some, dangerous for others.

The Comparison

Protocol	Best For	Difficulty	Fat Burning	Social Life
16:8	Beginners	Easy	Moderate	Great
18:6	Most people	Medium	Good	Good
20:4	Experienced	Hard	Excellent	Okay
OMAD	Minimalists	Very Hard	Maximum	Difficult

My Recommendation

Week 1-2: Start with 16:8. Get used to morning hunger.

Week 3-4: Try 18:6 a few days. See how it feels.

Week 5+: Find your rhythm. Maybe it’s 16:8 on social days, 18:6 on regular days.

There’s no rule that says you have to pick one and stick to it forever.

The Mistakes People Make

Starting too aggressive: Going straight to OMAD is like running a marathon on day one. Start easy. Build up.

Being too rigid: If brunch exists on Sunday, eat brunch. One flexible day won’t ruin anything.

Ignoring hunger signals: Fasting should feel sustainable. If you’re constantly miserable, you’re doing it wrong.

Obsessing over exact times: You ate at 12:17 instead of 12:00. You’re fine. The principle matters, not the precision.

Pick One and Start

Analysis paralysis kills more fasts than hunger does.

Pick 16:8. Try it for two weeks. Adjust from there.

FastTrack has all these protocols built in. One tap to start. No decisions to make. Just fast.

Related reads:

• Intermittent Fasting: The Complete Beginner’s Guide
• The Science of Fasting Zones — what happens in your body hour by hour
• Best Fasting Apps 2025 — honest reviews

— Dolce