Fastenprotokoll-Vergleich
16:8 is the most widely practised intermittent fasting protocol — a 16-hour fast with an 8-hour eating window. 18:6, 20:4, and OMAD extend the fast further. 14:10 and 12:12 are gentler entry points. 5:2 alternates normal days with two low-calorie days per week.
Vergleiche die gängigsten Intervallfastenpläne nebeneinander. Jedes Protokoll hat ein anderes Fastenfenster, Essfenster und Schwierigkeitsgrad.
Alle Protokolle vergleichen
| Protocol | Fasten | Essfenster | Start |
|---|---|---|---|
| 16:8 | 16h | 8h | 16:8-Timer starten |
| 18:6 | 18h | 6h | 18:6-Timer starten |
| 20:4 | 20h | 4h | 20:4-Timer starten |
| 14:10 | 14h | 10h | 14:10-Timer starten |
| 12:12 | 12h | 12h | 12:12-Timer starten |
| OMAD | 23h | 1h | OMAD-Timer starten |
| 5:2 | 2 days/wk | ~500 kcal | 5:2-Timer starten |
| 23:1 | 23h | 1h | 23:1-Timer starten |
- 16:8
A 16-hour fast with an 8-hour eating window — the most widely practised intermittent fasting schedule.
Fasten: 16hEssfenster: 8h - 18:6
An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.
Fasten: 18hEssfenster: 6h - 20:4
A 20-hour fast with a 4-hour eating window — an advanced protocol sometimes called the Warrior Diet.
Fasten: 20hEssfenster: 4h - 14:10
A 14-hour fast with a 10-hour eating window — a gentle entry point into time-restricted eating.
Fasten: 14hEssfenster: 10h - 12:12
A 12-hour fast with a 12-hour eating window — the most approachable form of time-restricted eating.
Fasten: 12hEssfenster: 12h - OMAD
One Meal a Day — a 23-hour fast with roughly a 1-hour eating window.
Fasten: 23hEssfenster: 1h - 5:2
Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.
Fasten: 2 days/wkEssfenster: ~500 kcal - 23:1
A 23-hour fast with a strict 1-hour eating window — closely related to OMAD but with a fixed one-hour limit.
Fasten: 23hEssfenster: 1h
Not sure which window fits your schedule? Use the fasting calculator to find your ideal eating window times.