Intermittent fasting with BodyFast - how does that work?

Every fasting plan is individually created by analyzing your personal goals and progress. In one week you might have a fasting period from 8 pm to 12 pm every day, so you basically skip breakfast. In other weeks there might be a variation of one or two whole fasting days mixed with shorter periods. These variations are important, because your body is challenged a lot more in that way. This leads to more well-being and you reach your weight goals much faster. Optional weekly tasks are added to your fasting program, which help you attain your goals even faster and support a healthier lifestyle.

During the fasting period, you eat nothing, you just drink water, unsweetened coffee or tea. During the eating-periods you can eat anything you want (but you should try not to binge). That is one of the special things about BodyFast: you don’t have to change your diet, only the times you eat.

Yes. Of course it is better if you don\’t consume too much sugar. The effect of losing weight comes primarily from depleting your glucose stores and letting the body change to fat burning during the fasting periods. Certainly, you can optimize and accelerate your progress if you renounce sugar and ready made fast food largely. Doing physical exercise on a regular basis is also heavily recommended. The optional weekly challenges in the BodyFast app help you to live healthy and to reach your goals.

During the fasting periods, please only drink water or tea/coffee without sugar. In this way your blood sugar is better regulated and your body can start burning fat. In the eating periods you can eat what you want, although it is always healthier to avoid sugary or sweetened drinks.

Start an activity that you like, listen to music, go for a walk, meet a friend. Even bigger than your current hunger will be your pride when you have overcome it for the first time.

Nobody’s perfect! Otherwise life would be quite dull. Don’t extend your fasting period, just consider this experience as motivation not to give up the next time.

BodyFast is easily integrated into you daily life. In longer fasting periods you should avoid significant physical strain or heavy stress.

Of course it is possible to finish a week early, if you have important reasons. But remember: perserverance leads to your goals!

Pay close attention to your body. In the beginning, fasting might feel a little uncomfortable. This is caused by the changes that take place in your body. Try to keep up one week and tell the Coach that the plan was too hard for you. If there are other physical reasons for your discomfort, take a break and then begin a new week. If you feel very unwell, please ask your doctor for advice.

The media says the latest trend is interval fasting, or intermittent fasting. Everyone is talking about it, but it’s actually as old as mankind itself. In times long gone, we never had a meal three or four times a day on our table. Our ancestors had to hunt and gather and were active throughout the whole day. They were able to withstand long and frequent periods without food. With Intermittent fasting, therefore, we live by our natural body clock.

The human body is designed for intermittent fasting; our intestines need breaks so they can digest toxins and unhealthy fatty acids. Gut flora recovers during these breaks and metabolism becomes more flexible.

Newcomers to fasting needn’t worry: the body quickly adapts to periods of natural hunger and mobilizes reserves in organ and body tissue. The energy stored in fat tissue can be broken down fast without any need for a constant supply of food. When we eat often, the body “unlearns” this, causing hunger to feel more intense than it does for experienced interval eaters.

If you fast intermittently with BodyFast, you’ll experience no yo-yo effect. The body quickly gets used to the new diet and fasting becomes easier. And since you don’t have to give up food during meal times, you’ll miss nothing. You’ll just feel better and fitter.

Many people think that intermittent fasting will result in an extreme hunger which is difficult to cope with. But actually, in our surplus society, we only know the bad feeling of falling insulin levels in your blood, a few hours after a meal rich in carbohydrates. The result is a strong feeling of hunger, often interconnected with a bad mood.

Our modern eating habits result in a constantly full insulin depot in our body. It’s no surprise that our body reacts strongly to this unnatural state. We have to teach our body eating habits which it is genetically programmed for since the beginning of humankind.

There is a different feeling of hunger, which starts slowly with the emptying of our energy reserves. The body starts to be more balanced and flexible and does not scream “hunger” in every longer period without a meal. You are more “clear” and experience your body in a more natural way. You get in the “mood” for eating and will be even more satisfied after your meal. That’s the natural feeling of hunger which your body learns again with intermittent fasting.

Calorie counting can make food an elaborate science, as you have to calculate and keep a record at every meal. It spoils the fun of eating for you, your family and your friends.

In addition, studies show that the error rate in the calculation is up to 25%, since even the best manuals and apps cannot determine the exact number of calories for each meal on your plate. With calorie burn, you have the same problem.

With intermittent fasting, you don’t have to count calories to lose weight healthily. It is enough to watch out for moderate portion sizes and reduce the intake of unhealthy foods and fast foods that contain a lot of sugar and white flour. You always skip meals, but don’t make up for them during the meal periods. You’ll run into a calorie deficit and lose weight. An easy rule of thumb for determining the right calorie intake is available here.

Instead of counting calories, we recommend a simple rule of thumb to help you develop a natural feeling for moderate and healthy portion sizes:

+ With every meal a palm-sized portion of protein-containing food (meat, eggs, dairy products, pulses, etc.) and a fist-sized portion of vegetables.

+ For most meals, a hollow handful of carbohydrates (pasta, rice, fruit) and a thumb-sized portion of fatty foods such as butter, oil and nuts.

These figures apply to women, men double the amount.

Of course, intermittent fasting can also be combined with other diets such as low-carb or ketogenic diets, i.e. carbohydrate-limited diets.

The BodyFast method

Losing weight without a diet and without a strict exercise program? Success already after a short while? That sounds too good to be true. But it’s real: BodyFast is based on the method of intermittent fasting, which is recommended by countless scientists and doctors.

And that’s how it works: at certain times, for example from 8pm to 12 pm on the next day, you eat nothing. The rest of the time, there are no restrictions. The intelligent BodyFast Coach analyses your progress and develops a new fasting plan individually for you each week. Additional challenges and small tasks support you in reaching your dream weight.

Intermittent fasting is based on the primordial human’s way of life, a time when food was not available all day, all the time. Not until modern times we have become habituated to eating three to five times a day and to never be hungry. But the body needs a break from digesting to be able to regenerate. Our way of life of eating all the time has a negative impact on our health and can lead to obesity and food-related illnesses such as diabetes.

With intermittent fasting, you stop eating for predetermined periods of time – you leave out a meal – or you fast up to 24 hours. Your body fasts in a natural way, gets into detox mode and learns to burn fat again and to not rely on constant food supply. This has also positive effects on your blood sugar.

Lots of advantages! The app leads you to your personal goals concerning your weight and well-being. Everything works automatically. You don’t have to count calories anymore or change your diet. You just have to keep up your weekly fasting plan.

The Coach will calculate your individual week plan, based on your age, weight, exercise level, progress and goals. Scientific research about intermittent fasting is the basis for BodyFast. Weekly challenges, small tasks for your health and fitness, give BodyFast the final touch. Just try it and feel the difference after a short time!

Through intermittent fasting, your body gets used to a calorie reduced way of eating again. You are less hungry during the day, uncontrolled binge eating gets rare and stomach problems lessen. Your sugar depots are going to be emptied completely and the body returns to burning fat. You feel fit, awake and active.

Are you really sure? Try it and have faith in your body. It can cope with fasting much better than you think. In the beginning it might get a little unpleasant, but very soon you’ll feel better than ever before!

For most people it’s pretty hard to change their eating preferences. With BodyFast this is not necessary, as you may eat what you want when you’re not in a fasting period. No counting calories, no effort for having to follow detailed food plans or buying special products. And on top it’s super healthy!

In general, BodyFast is an app for everyone except people with chronic or acute diseases, and pregnant or breastfeeding women. You should consult your medical doctor before you start fasting, if you are in one of those groups.

The intelligent BodyFast Coach will set up an individual fasting plan for you – based on your goals and your success. Each week you’ll get a new plan. After a few weeks, you will most likely already notice a considerable weight reduction.

The free fasting plans are also effective, but for each person to a different degree. We recommend that you try a few different plans for a few weeks to see which one will best suit you.

These are the names of two well-known intermittent fasting methods. 16-8 means to fast for 16 hours and to eat for 8 hours. You can just skip breakfast, for example. 5-2 means to eat for 5 days and to fast for two whole days.

Many people think that they will eat too much after a fasting period and thus will fasting will have no effect on their weight. This is not the case. Of course, your first meal after fasting might be a little bigger, and that’s completely okay. Studies have shown, that intermittent fasters will only eat 10% to 20% more in calories. That’s considerably less than what you would have consumed with one more full meal. Your calorie intake will be clearly reduced in this way.

In case of any chronic diseases please speak to your physician first if you want to try intermittent fasting.

No, if you’re pregnant or breastfeeding, any kind of fasting program or other diets may harm your health or the health of your baby. Your body has special needs during this time. Please talk to your medical doctor about this subject.

On the last (eighth) day of the week you plan and start the next week. To avoid long gaps between fasting periods, and so that you can start on the same day every week (e.g. Sunday), a week has to end – and start – on the eighth day.

The BodyFast Coach

Your Coach accompanies you on the journey to your weight loss and health goals.

Every week, he will calculate your personal fasting plan optimized to your progress and goals. In addition, you will receive weekly challenges in the fields of nutrition, fitness and mindfulness, which will help you develop healthy habits sustainably. Read more about the Coach here.

Surely you can alter the plans created for you by the BodyFast Coach and adjust them to certain events in your life. Please make sure to stay as close as possible to the original plan, as it is optimized individually for you.

The BodyFast app offers some free plans to try out periodic fasting without having to subscribe. As a coach subscriber you have the option to choose between more than 50 week plans as an alternative to an individual Coach week.

The more individually a plan is created for you, your body and your current progress, the more effective it is. Furthermore, a new plan is a new stimulus every week. That has two big advantages:

1. Your body will not get used to one fasting method over time. That’s how a method can become ineffective. Our primordial eating habits weren’t based on the same fasting period every day. We are genetically programmed for ever-changing fasting and eating times. This can have a great effect on your health.

2. Your motivation will stay high. If we have no variation we are likely to fall back into old habits and lose interest.

On top of that, the Coach will create weekly challenges for you, e.g. in the areas of physical exercise (going for a walk, using the stairs instead of the escalator, etc.). You are confronted with new stimuli every week, feel the progress, lose weight and have lots of fun during the experience.

Your grandma visits with a cake or your team goes out for dinner – and the Coach suggests you must not eat? In the Coach you can change your plan. But please always try to stay close to the orginal plan. If in doubt just cancel the whole day or use a Joker Day.

The BodyFast Coach doesn’t seem to have enough information about you and your progress. Please try to stick to the plan and rate the week after finishing it. The Coach will adjust.

You can subscribe to the Coach on a monthly basis, there are different terms to choose from.

The prices are shown in the Coach tab of the BodyFast app. Longer Coach subscriptions are available at a reduced rate.

As a coach subscriber, you may set one Joker day every week and take a break. All remaining fasting periods will be moved backwards one day. Please note: You should only take the Joker day if you really need a day off.

The Coach Journey is your personal trip to better health and your desired weight. Whether you are a beginner or an expert, whether you want to lose weight or fast for your health, intensively or relaxed: Your Coach Journey is optimized to your goal and takes you there effectively.

Based on your information, the Coach calculates a fasting plan every week that fits you and your goals. In addition, you will be given varying challenges in the fields of nutrition, exercise and well-being for even more motivation and success.

With the launch of the new Coach Journeys, the Coach plans have become even more personalized and effective. In case you miss your previous Coach, don’t worry: You will find him and the usual variation in the Classic Coach Journey.

Boosting your health with BodyFast

There are many studies that indicate that intermittent fasting has very positive effects for people who suffer from diabetes, allergies, cardiovascular diseases and many other health problems.

The legendary physician Paracelsus once said that there are only three therapies: “detox, detox and detox”. And exactly that’s what intermittent fasting provides. In the fasting periods, after about 12-14 hours, your body starts a process called “autophagy”. The research about autophagy earned 2016’s Nobel Price for medicine: it plays a key role in your body’s ability to detoxify, repair, and regenerate itself. By activating your body’s autophagy process, you dampen inflammation, slow down the aging process, and optimize biological function. Intermittent fasting is not a diet, it’s a natural lifestyle we are genetically programmed for.

Scientific long-term studies on humans prove: Intermittent fasting boosts your immune system! Your cells become more resilient to stress and more resistant to pathogens. Furthermore, intermittent fasting stimulates the formation of immune cells and acts as a restart for your immune system. The autophagy (the self-cleansing of the body) is increased by fasting and fights diseased and pathogenic cells, cleanses and detoxifies the body and thus supports its regeneration. Read more on this in our blog.

The term “autophagy” is composed of the Greek words for “self” (auto) and “eat” (phagein) and means the renewal of old cells. Intermittent fasting reinforces this natural process of the body, which starts about 12-14 hours after the last meal. During autophagy, the body uses the components of old, damaged and no longer usable cells to build new, healthy cells. Pathogens are also fought and the immune system is additionally activated. Autophagy is therefore a kind of endogenous waste disposal and recycling system.

A steadily increasing number of studies prove: Intermittent fasting maintains and improves health, can prevent diseases or positively influence the course of disease and the symptoms of chronic diseases. For example, regular fasting reduces “bad” body fat, reduces inflammatory processes in the body and improves parameters such as blood pressure, blood sugar, insulin and cholesterol levels. The aging process is also slowed down. Intermittent fasting thus reduces the risk of suffering from cardiovascular diseases or chronic illnesses such as type II diabetes and, after consulting a doctor, can support the treatment of allergies, high blood pressure, rheumatoid arthritis and many others. Read more on this in our blog.

Scientific studies in mice and also in humans suggest that intermittent fasting slows down the aging process. Fasting makes the cells more resilient to stress: Damage is prevented and regeneration is promoted. The many other positive effects of intermittent fasting on health and the prevention of diseases contribute to a better quality of life and a higher life expectancy. Those who regularly do intermittent fasting therefore stay young and healthy for a longer period of time.

No, intermittent fasting does not make you more susceptible to diseases. On the contrary, studies show that intermittent fasting strengthens your immune system. Right now it is all about making healthy decisions. And this definitely includes intermittent fasting.

You should only take care to avoid longer fasting periods (>24h) during the coronavirus outbreak in order not to expose your body to additional stress. If you also consume little sugar and processed products and ensure sufficient relaxation, you will do only good to yourself and your health.

If you are sick and don’t feel well, stop fasting temporarily! Fasting can support the healing process in case of bacterial infections, in case of a virus it depends more on having the right food. 

After an illness, it makes sense to restart intermittent fasting very slowly in order to gently rebuild your body. Always follow the advice of your doctor, your health comes first!

Weekly Challenges

Challenges are small tasks in the areas of physical exercise, wellness and awareness which help you to make your life healthier and lose weight more effectively. They make BodyFast an even more special experience.

The challenges are optional but enhance the BodyFast effect and take you closer to your goals.

You can delete and swap challenges you don’t like. You can also repeat challenges from previous weeks that you like. But remember: The Coach calculates challenges for you that fit to your progress and to your goals. So try not to change every single challenge and do not always choose an easier challenge. You will feel the difference after a few weeks!

The BodyFast Community

On instagram, Facebook and Twitter – preferably with the hashtag #BodyFast. And, of course we’d love to get your feedback at

You can also discuss your progress and questions with others in our Facebook group:

We are a community of thousands and we’re growing at a fast pace. We’re happy to welcome you as a new member!

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