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Intermittent fasting (IF) continues to gain popularity as a weight loss method. The practice involves going through cycles of eating and fasting for a specific number of hours. IF has various plans, from fasting one or two days a week to fasting 12–18 hours a day. IF works best when practiced with balanced nutrition, exercise, and hydration. Most of these plans work by having you eat your meals during the day so that most of the fasting happens during sleep. Although IF isn’t right for everyone, research shows the practice can improve metabolic health and medical conditions associated with obesity, including insulin resistance, high blood pressure, and cholesterol, because it reduces inflammation in the body that can trigger some chronic conditions.
This centuries-old technique may also have mental health benefits. Studies show fasting can reduce symptoms of anxiety and depression by potentially decreasing fatigue and increasing energy. A meta-analysis of people queried before and after a religious fast for one month (not eating from sunset to sunrise each day) reported lower levels of anxiety and depression when the month-long fast ended. But before you start a new eating plan or weight loss journey, it’s best to check with your doctor first to make sure it’s safe for you. If you’re in therapy, loop in your provider, who may help support you during your practice.
If you’re looking for the best IF platform or are just curious to learn more, read our review of the best IF apps we’ve tried and tested this year. None of the apps specifies which IF method you should try—it’s up to you. We look for fasting and eating reminders, educational information, healthy recipes, and community support at a price that doesn’t break your budget.
Best IF app overall: Simple
Simple is our choice as the best IF app because the fasting function is extremely easy to use, and the nutritional guide can help you make more mindful food choices.
Our pick of the best intermittent fasting apps
- Simple: Best overall IF app
- Noom: Best program with mental health features
- DoFasting: Best IF app for beginners
- Zero: Best IF app for data-lovers
- Yazio: Best IF app with eating reminders
HelpGuide Handbook’s weight loss testing methodology
Our Handbook Team members have subscribed to 14 top weight loss programs to test and review. During testing, we do the following:
By becoming familiar with the websites and apps of each program and using them as a normal customer would, we are able to gain a detailed view of how easy (or hard) it is to follow the program in daily life.
Participating in online member communities and coaching sessions gives us insight into the type of support each program offers. And our focus groups and interviews with doctors, dietitians, nutritionists, and mental health experts help us learn more about the connections between weight loss, physical health, and mental health.
One detail we focus on is the sustainability of each program. It’s vital that a successful weight loss program teaches you how to establish and maintain healthy habits for long-term weight loss, and not all companies are standouts at this.
From our tester
“There is a pattern in our research of people joining and losing weight, falling back into old patterns, regaining weight and coming back full circle.”
Our testing results, experiences of other customers compiled from interviews and surveys, and professional opinions of health experts have all informed our reviews of the best nutrition apps.
For more information, read our healthy living review methodology.
If you are experiencing signs of an eating disorder
First, know that you are not alone. Eating disorders affect people all over the world. In fact, nine percent of people worldwide have an eating disorder. The Association of Anorexia Nervosa and Associated Disorders (ANAD) has the following resources available to people who are experiencing signs and symptoms of an eating disorder:
- Call the Eating Disorders Helpline at 888-375-7767, available Monday through Friday from 9 a.m. to 9 p.m. (unavailable on most major holidays).
- Join a virtual peer support group—there are general support groups and focused groups for LGBTQ+, BIPOC, caregivers, older adults, teens and young adults, siblings, people with larger bodies, men, and binge eating disorder.
- Request a mentor for free using the Recovery Mentorship Program.
- Browse the treatment directory to find a provider that specializes in eating disorders.
These resources can be helpful, but ultimately, you should talk to a health care provider about the symptoms you are experiencing. “I’d suggest contacting a registered dietitian or therapist/counselor with experience in treating disordered eating and eating disorders. This is important because not many registered dietitians and therapists may know how to recognize the red flags and address the issues,” says Karin Evans, registered dietitian nutritionist at Top Nutrition Coaching.
Compare the best intermittent fasting apps of 2024
Cost (plan and length dependent) | $29.99–$99.99 | $70–$209 | $32–$74 | $9.99–$69.99 | $23.99–$47.90 |
Subscription | One-month, three-month, six-month, and 12-month plans | One-month to 12-month plans | One-month, three-month, and six-month plans | One-month or 12-month plans | Three-month or 12-month plans |
Available on | Apple or Android | Apple or Android | Apple or Android | Apple or Android | Apple or Android |
Best for | Overall experience | Mental health features | Beginners | Data lovers | Eating reminders |
Best intermittent fasting apps of 2024
Simple: Best overall IF app
Noom: Best app with mental health features
DoFasting: Best IF app for beginners
Zero: Best IF app for data-lovers
Yazio: Best IF app for eating reminders
Frequently asked questions
Intermittent fasting is the practice of eating during some periods of the day and abstaining from eating and drinking during other periods, with the exception of water, tea, and black coffee. People use this technique to manage blood pressure and cholesterol and lose weight.
There are a variety of fasting options, including:
- The 12:12 method: This is great for beginners. You start fasting around bedtime and stop the fast 12 hours later.
- The 14:10 method: You have a 10-hour window to eat your daily amount of calories.
- The 16:8 method: You have an eight-hour window to eat your total daily calories. This may be for more experienced fasters, as 16 hours can be long to go without eating.
- The 6:1 method: You eat three meals a day for six days. These days, you aim to meet the calorie goal calculated for you on a specific app. On day seven, your fasting day, you eat two meals with approximately 500 calories each.
- OMAD: This stands for “one meal a day” and is often much too restrictive for most people.
The best intermittent fasting window to lose weight is the one that works best for you. The 12:12 method is great for beginners since choosing a strict fasting window may leave you feeling frustrated and hungry.
Intermittent fasting can help people lose weight and reduce high blood pressure, high cholesterol, and insulin resistance.
People who are underweight, have a history of eating disorders or disordered eating, or are currently pregnant or breastfeeding should not try intermittent fasting.
- Vasim, I., Majeed, C.N., & DeBoer, M.D. (2022, Feb. 14). Intermittent fasting and metabolic health. Nutrients, 14(3). Link
- Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. Fasting interventions for stress, anxiety and depressive symptoms: A systematic review and meta-analysis. (2021, Nov. 5). Nutrients, 13(11) Link
- (2023, November 20). Appetite Suppressants. Cleveland Clinic. Link