Setting up intermittent fasting

Nutrola's intermittent fasting setup lives on the Progress tab. Open the Intermittent fasting card, tap Explore now, then tell Nutrola when you usually start and stop eating. It recommends a plan by matching your eating-window length, and you can pick any of six schedules under Browse all fasting plan: 12:12, 14:10, 16:8, 17:7, 18:6, and 20:4.

How do I start a fasting plan?

1. Go to the Progress tab and find the Intermittent fasting card (when you have no plan yet it reads "Want to start Intermittent Fasting?").
2. Tap Explore now.
3. On the welcome screen tap Get started, then Continue through the short "how it works" overview.
4. On "When do you usually eat?", tap I start eating at and I stop eating at to set each time. A wheel picker opens with hours, minutes, and AM/PM; tap Set time to confirm each one.
5. Tap Set time to continue, then tap Next on the short "During each fast, you will burn fat" screen. Nutrola then shows a recommended plan on the "We picked this plan for you" screen, based on how long your eating window is.
6. Tap Continue to reach the "You are all set!" screen, then tap Start fast.

When you tap Start fast, Nutrola saves your plan, schedules your fast-start and fast-end reminders, and (on iOS) can show your fast as a Live Activity. You'll then see your active plan on the Progress tab.

Which fasting schedules are available?

Tap Browse all fasting plan on the plan screen to choose any schedule instead of the recommended one. They're grouped by level, and the number pair means fasting hours to eating hours:

Beginners

• 12:12 Circadian Fast ("You probably already fast this way!")
• 14:10 Beginners Fast (a later breakfast)

Intermediate

• 16:8 (a common starting point that changes your eating schedule the least)
• 17:7 (a slightly longer fasting phase)

Expert

• 18:6 Expert fasting (a smaller eating window)
• 20:4 OMAD (one meal a day)

Tap a plan to select it, then continue and tap Start fast to save it.

How does Nutrola pick a plan for me?

Nutrola compares the length of the eating window you entered (the gap between "I start eating at" and "I stop eating at") to the eating window of each plan, and recommends the closest match. It keeps your chosen stop-eating time as the anchor and adjusts the start time to fit the plan's window. You're never locked into the suggestion, so use Browse all fasting plan to override it.

How do I change my plan later?

Open the Intermittent fasting card on the Progress tab to view your active fast, then open the edit option for Your fasting plan. This reopens the same setup flow starting at "When do you usually eat?", where you can adjust your times or pick a different schedule and tap Start fast again to save the change.

Reminders

By default, starting a fast turns on its reminders, including a heads-up before your fast begins and a notification when your eating window opens. If you'd rather not get these, you can turn fasting reminders off without changing your other notifications. How do I turn off just fasting (or just water) reminders? What reminders does Nutrola send and when?

For other things you can track alongside fasting, see How to track water intake and Logging exercise and calories burned.

Still need help? In the app, open Profile/Settings → Support & Legal → Contact us to chat with our support assistant, or email us at support@nutrola.app.