Three options
| Option | How | Best when |
|---|---|---|
| Shift the window later | Have a late lunch and make dinner the end of the window | You know the dinner time in advance |
| Start later tomorrow | Count 16 hours from when dinner ends | Your next morning is flexible |
| Take the day off | Just log it and accept "Under Goal" | Drinks or late events |
Missing one goal costs you nothing. Fasting 24 hours or more the next day "to make up for it" is not recommended.
Sample schedule
- Usual — eat 12:00–20:00, then fast 16 hours from 20:00.
- Dinner day (shift later) — late lunch 14:00, dinner 19:00–21:30, fast from 21:30 → first meal 13:30 next day.
- Back to normal — first meal at 13:30, finish dinner before 20:00, and you are back on rhythm.
Late meals also affect sleep. A small study (8 men with prediabetes, 5 weeks) found improved insulin sensitivity and blood pressure with an eating window that ended mid-afternoon, so after a late dinner, try finishing early the next day.
At the table
- While your window is open, eat normally and just note when you finish.
- Alcohol is calorie-dense and clouds judgment. Skip fasted workouts and saunas the morning after drinking.
- Shocked by the scale after a big meal? See weight the day after overeating.
Logging tips
Start the fast after dinner ends
Tap "Start Fasting" after your last bite. The screen shows the start time and goal time, so you know when tomorrow’s first meal is.
Forgot? Fix it later
If you only tapped start when you got home, it will not match your last bite. After the fast ends, use the pencil button in History to correct the start time. Only finished fasts can be edited, not the one in progress.
FAQ
What if I have plans three nights a week?
Rather than forcing 16:8 every day, fast only on free days. Check Fasts per month in Stats to track consistency.
Should I skip breakfast and lunch before a big dinner?
A long fast before drinks often leads to overeating and overdrinking. Eating a normal lunch is the safer choice.
Sources: Sutton et al., Cell Metab 2018 (early eating window)
Intermittent Fasting Timer: 16:8 Diet & Fasting Log
No sign-up, works offline, and your fasting log stays on your phone. Free on Android, in English and Korean.