Did you know that weight loss is effective with intermittent fasting?
A 2014 ScienceDirect review article established that intermittent fasting reduced body weight by 3–8% over a period of 3–24 weeks. The review also found out that an intermittent fast may produce weight loss at an approximate rate of 0.55 to 1.65 (0.25-0.75 kg) per week.
But you could be wondering what an intermittent fast is. You could also be asking yourself how you can attain your weight loss goals using intermittent fasting. In this digital age, you could still be wondering if there are any apps, whether free or premium, that you can use to track your fasting.
Read through this post to find answers to your questions on intermittent fasting. You will also find a list of the best intermittent fasting apps available on ios and android.
What is intermittent fasting?
Intermittent fasting is defined by Healthline as an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Intermittent fasting has gained recent attention after several studies have established that people who use it and are on a healthy diet have a lower risk of developing heart disease and higher chances of losing weight.
What are the types of intermittent fasting?
There are three types of intermittent fast and a fourth one that has recently joined the list.
Whole day fasting
This is when you fast for one to two non-consecutive days a week.
You consume 500 calories on fasting days and of the 500 calories, 200 calories have to be consumed in protein form.
Alternate day fasting
In alternate day fasting, the first 24 hours require 500 calories, 200 calories of which is from proteins. The following 24 hours gives you the flexibility to eat whatever you want.
Time-restricted feeding consists of 16 to 20 fasting hours per day without eating anything other than zero-calorie tea and water. The remaining 4-8 hours gives you the freedom of eating whatever you want- but healthy foods are recommended.
OMAD- One meal a day
In this type, you only eat one meal per day. the rest of the day you do not eat any meal.
Can I eat fruits such as apples during intermittent fasting?
Yes, you can eat fruits such as apples during your intermittent fasting times. Other recommended fruits include apricots, blueberries, blackberries, cherries, peaches, pears, plums, oranges, and watermelon.
The best 6 intermittent fasting apps
You could have read about intermittent fasting apps on social media or heard about them from family and friends.
Some of the best intermittent fasting apps available on android and ios are LIFE Fasting tracker, FastHabit, BodyFast, Zero, Vora, and Fastient.
LIFE Fasting Tracker
LIFE Fasting tracker is top on this list because it is the best free intermittent fasting app in 2021. Its uniqueness is also seen in its support of a keto diet- something not common in most intermittent fasting apps.
LIFE Fasting tracker works for any intermittent fasting schedule because you can set your schedule as you please.
LIFE Fasting Tracker allows you to set goals for your set fasting periods. Goals are important because you can keep track of your progress right in the app.
You get community support on LIFE Fasting tracker because it allows you to connect with your friends in the app not only to fast together but also to keep you motivated.
While LIFE Fasting features are free of charge, you can upgrade to LIFE+ for just $2.99 to get more personalized coaching.
FastHabit as the name suggests is known for its different fasting plans that allow users to be more flexible as they fast.
With FastHabit, you can set up your fasting window only when you want to begin.
A unique feature about it is that it can sync with your apple watch and apple health thus helping you get comprehensive health management as you follow your set fasting plan.
It has incredible reminders and notifications. For example, you can set your fasting days and times and it will send you reminders and notifications about your fasts.
It is available on the apple store and android for free but also has a one-time purchase for a premium version.
BodyFast app has more than 10 different intermittent fasting plans to choose from thus allowing you to set your personal fasting schedule. This offers flexibility as you are actually fully involved in what you actually want.
Some of its features include a fasting tracker that guides you throughout the week, an interactive and wide range of notification options, and no ads!
Interestingly, BodyFast allows you to track your water intake. Water intake tracking is as important as weight tracking in intermittent fasting apps.
If it is your first time trying intermittent fasting, you will like the knowledge pool for intermittent fasting available on BodyFast.
BodyFast has a free version on ios and android. It also has a premium version called “BodyFast Coach” where you can get highly personalized tracking.
Zero fasting app boasts of incredible features that can help you track your fasting.
Zero supports a 16- hour intermittent fast and has weekly scheduling to help you meet your goals.
What’s more in the Zero fasting app is that you can select from several pre-set fasting windows or customize your own for up to 7 days.
The best thing about zero app is that it has a clean, and simple app interface that helps you navigate seamlessly.
Zero fasting app has experts that analyze your fasting habits to help you attain your goals.
Vora app is known for its broad community support.
While Voa has other features such as goal timing and weight loss progress, its community support sets it apart from any other fasting tracker in the market.
The community support offered by Vora can help you stay on track in your weight loss goals while being accountable to your peers.
Vora is free to use but you can upgrade to a Vora Pro account at $4.99.
Fastient is one of the best intermittent fasting apps that is very effective if you want to not only track your fasting times but also monitor your diet. It allows you to log your eating schedule and lets you take part in weekly challenges that allow you to win trophies hence staying motivated.
Fastient has a very wide interface that allows you to keep your progress journals, view your data in easy to read graphs, and access your personalized information within the app or on the desktop.
What other online resources can help me lose weight?
Perhaps you do not want to use an intermittent fasting app just yet and you are looking for other engaging online resources to help you make good decisions about your weight and how it affects your health. Look no more because there is one tool that encompasses everything you need to be in good health- the Results Wellness Lifestyle.
Results Wellness Lifestyle (RWL)
It is a premium online streaming service that has been in operation since 2013. It provides fitness workouts and food & mindset courses. The best thing about RWL is that you can always stream their sessions whenever you want and wherever you are. You can use any device be it a smartphone, tablet, computer, or any other streaming device.
How much does the RWL subscription cost?
You need to pay an affordable premium fee to access RWL services. Premium plans start from as little as £3.99 to £19.99 a month. Guess what? You can cancel anytime.
Again, if it happens that you selectively want to use RWL services, there are several options for downgrade such that you only pay services you are using.
Can I get help on RWL if I am stuck?
RWL has an amazing customer support service including qualified PT’s, nutritional experts, and many more experts that will help you on your fitness journey.
There is a 24/7 live chat that can come in handy at those odd hours of the night.
I am still a newbie or pregnant, how can RWL help?
RWL has been operating for over 7 years. Its long time in the fitness and wellness game has made it build something for everyone- regardless of their status.
There are programmes and workouts specific for each level- beginner to advanced.
If you are pregnant, you can find a huge workout selection on the Pre & Postnatal section labelled “Results With Bump”. You can also get pregnancy advice from experts that you are less likely to get elsewhere!
Is the RWL magazine free?
Yes, the RWL magazine is free of charge. You don’t have to sign up to read the magazine.
The magazine has incredible reads suitable for all your fitness goals.
Intermittent fasting is now made easy with the availability of various intermittent fasting apps. You can choose from a wide range of fasting apps available on ios and android to meet your weight loss goals.
If you do not have the time and effort to invest in some of the best intermittent fasting apps recommended above, you can still get helpful resources on Results Wellness Lifestyle.
All the above fasting apps have free versions and premium versions. Choose what meets your current budget and see yourself lose weight in a seamless manner.