Comparación de protocolos de ayuno

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.

Compara los horarios de ayuno intermitente más comunes uno al lado del otro. Cada protocolo tiene una ventana de ayuno, una ventana de alimentación y un nivel de dificultad diferente.

Protocol	Ayuno	Ventana de alimentación	Summary	Start
16:8	16h	8h	A 16-hour fast with an 8-hour eating window — the most widely practised intermittent fasting schedule.	Iniciar temporizador 16:8
18:6	18h	6h	An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.	Iniciar temporizador 18:6
20:4	20h	4h	A 20-hour fast with a 4-hour eating window — an advanced protocol sometimes called the Warrior Diet.	Iniciar temporizador 20:4
14:10	14h	10h	A 14-hour fast with a 10-hour eating window — a gentle entry point into time-restricted eating.	Iniciar temporizador 14:10
12:12	12h	12h	A 12-hour fast with a 12-hour eating window — the most approachable form of time-restricted eating.	Iniciar temporizador 12:12
OMAD	23h	1h	One Meal a Day — a 23-hour fast with roughly a 1-hour eating window.	Iniciar temporizador OMAD
5:2	2 days/wk	~500 kcal	Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.	Iniciar temporizador 5:2
23:1	23h	1h	A 23-hour fast with a strict 1-hour eating window — closely related to OMAD but with a fixed one-hour limit.	Iniciar temporizador 23:1

16:8
A 16-hour fast with an 8-hour eating window — the most widely practised intermittent fasting schedule.
Ayuno: 16h
Ventana de alimentación: 8h
18:6
An 18-hour fast with a 6-hour eating window — a step up in intensity from 16:8.
Ayuno: 18h
Ventana de alimentación: 6h
20:4
A 20-hour fast with a 4-hour eating window — an advanced protocol sometimes called the Warrior Diet.
Ayuno: 20h
Ventana de alimentación: 4h
14:10
A 14-hour fast with a 10-hour eating window — a gentle entry point into time-restricted eating.
Ayuno: 14h
Ventana de alimentación: 10h
12:12
A 12-hour fast with a 12-hour eating window — the most approachable form of time-restricted eating.
Ayuno: 12h
Ventana de alimentación: 12h
OMAD
One Meal a Day — a 23-hour fast with roughly a 1-hour eating window.
Ayuno: 23h
Ventana de alimentación: 1h
5:2
Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.
Ayuno: 2 days/wk
Ventana de alimentación: ~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.
Ayuno: 23h
Ventana de alimentación: 1h

Not sure which window fits your schedule? Use the fasting calculator to find your ideal eating window times.

Comparación de protocolos de ayuno

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