Intermittent fasting involves cycling between eating and fasting periods, offering potential benefits like weight loss, better sleep, and improved metabolic health. To simplify this journey, dedicated intermittent fasting apps have emerged. These specialized nutrition apps help manage fasting schedules, track progress, and provide expert support.
In this article, we explore seven of the best intermittent fasting apps and highlight their unique features. These selected apps have earned spots on our list for their user-friendly interfaces, customizable features, and innovative tools designed to streamline your fasting routine.
Editor’s choice: Simple App
Simple App is our top pick for the best intermittent fasting app because of its ability to help users easily adopt and maintain a fasting regimen. The user-friendly app features customizable fasting schedules, insightful tracking capabilities, and educational resources to support users on their path to success. In addition, Simple provides AI-driven insights to help users improve their diet, plan workouts, and even answer questions or requests like, “Please give me three high-protein snack ideas for my road trip.”
Our picks for the best intermittent fasting app
- Best guided: Simple App
- Best personalized: Noom
- Best for beginners: DoFasting
- Best for tracking: Cronometer
- Top-rated: YAZIO
- Best for mindful eating: Zero
- Best free: FastHabit
Compare intermittent fasting apps
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| Simple App | Noom | DoFasting | Cronometer | Yazio | Zero | FastHabit | |
| Rating | |||||||
| Price | $29.99 for 4-week plan, $59.99 for 12-week plan | Ranges from $17.42 up to $70 per month based on plan | $37 for 1 month, $48 for 3 months, and $69 for 6 months; varies by quiz result | $9.99 per month or $54.99 per year | $23.99 for 3 months or $47.90 for a year | $9.99 per month for Zero Plus or $69.99 annually | $2.99 one-time purchase for FastHabit Pro |
| Platforms | iOS and Android | iOS and Android | iOS and Android | iOS and Android | iOS and Android | iOS and Android | iOS and Android |
| Free trial | Yes | Yes | No | Yes | Yes | Yes | Yes |
Best guided intermittent fasting app: Simple App
Key product features
What you should know
As a fitness and nutrition coach, Simple offers everything I want in an intermittent fasting app. You can use it to keep track of your fasting time, food intake, and hydration, along with access to recipes, workout plans, informational articles, and even videos.
- Our testers noted the app’s simplicity, highlighting how easy it was to set, start, and stop fasts and log daily meals.
- The free version of Simple provides excellent value and will serve most users extremely well. However, it’s great that the option to upgrade to more personalized guidance exists for those who want to take advantage of added features, like daily actions, that will help them align with their goals.
- The AI coach is easy to use and provides valuable advice and feedback. It is available free of charge and for premium subscribers.
- We appreciate that Simple takes a holistic approach to intermittent fasting, offering users healthy recipes, workout plans, and educational content to help individuals achieve their body composition goals.
Why we like Simple App as best guided
Simple easily stands out as the best guided intermittent fasting app—it’s designed to help you lose weight, improve your relationship with food, and build a healthier lifestyle through guidance, education, and accountability.
When I downloaded Simple, I was prompted to answer a series of questions about my age, current weight, dietary preference, eating habits, sleep patterns, activity level, and goals. This information helps Simple recommend a plan tailored to your specific needs.
If you have weight loss goals, you can enter your goal weight with the option to include a date or an event you’re trying to get in shape for. I set an upcoming 5K run event as my deadline, and Simple created a timeline for when I would expect to meet that goal if I followed the app’s guidance. While achieving this goal depends on various factors beyond the app, this feature is a helpful tool for establishing a timeframe for success.
Simple offers a single plan for fasting: a 16-hour fasting window followed by an 8-hour eating window. I chose to eat my first meal at 10:00 am and my last meal at 6:00 pm, but you can adjust this to fit your schedule.
“The typical eating schedule starts out with a 16-hour fast. However, as you adjust and progress, you are able to increase the time of your fast. In fact, longer fasting times have been linked to reduced blood glucose and insulin levels,” says Jen Roper, Ph.D., CSCS, an associate professor of health and human sciences at Loyola Marymount University.
One feature I really liked about Simple is the option to log your food, which many other fasting apps lack. Logging meals is quick and easy. Instead of entering each item separately, you can type in your entire meal, like “Greek yogurt, blueberries, and granola.” Simple then gives the meal a score of low, fair, good, or optimal, providing insights into protein, fiber, sugars, saturated fat, and vitamins or minerals. However, the app ends your fast if you try to log a meal after starting a fast. To avoid this, edit an already-logged meal to include the new food.
“Rating scales have been used to assess the quality of foods and the overall diet, however these food scales do have limitations. For example, a fortified food could provide many vitamins and minerals, but also be higher in sugar, giving it a lower rating. That said, the idea that Simple gives meal scores is okay, yet some may be turned off by the ‘ratings’ themselves.” (1)
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
Another standout feature of Simple is its AI assistant, which can answer questions and provide guidance on healthy recipes, workout ideas, and improving your meal scores. You can log your meals by taking photos or describing them in the app. Simple also offers easy-to-read articles written by a dietitian that provide extra guidance on nutrition and fasting.
Studies have shown that when apps have good usability, they can be very helpful for users to achieve their health goals. (2)
Overall, Simple is a great choice for anyone wanting to try intermittent fasting with additional support for their nutrition or weight loss journey. While Simple offers premium personalized plans, the free version is robust and lets you experience the app’s interface. This helps you decide if upgrading to a paid subscription for additional personalized guidance is worthwhile.
What customers are saying
Between iOS and Android users, Simple has been downloaded over five million times and has almost 300,000 reviews. This is very impressive for a health and wellness app, especially since Simple has garnered an average rating of 4.7 out of 5 stars on the Apple App Store and 4.5 out of 5 stars on Google Play.
“Simple is really simple. I love the fact that it is easy to use. The fact that the app is always giving options on food choices or being creative using almost the same food choices to create better for you choices. This is a non judgemental app with helpful insight as to what you eat, hydration, and movement.”
Jean B, Google Play Store
Users also really seem to enjoy the accountability that the Simple app provides. Verified Trustpilot reviewer Jina W writes, “I love this app, it keeps me accountable. I have lost weight without a ton of effort just by fasting 16 hours and tracking my food. It gives great ideas for healthy replacements.”
Another Trustpilot reviewer, Tracey H, says, “I feel accountable for my food choices in this app. If I choose unhealthy food, the app gives me some polite encouragement. I feel like I’m letting down a little person inside the app when I eat the wrong food.”
In terms of the less positive reviews, users have expressed issues when dealing with customer service, especially when attempting to get a refund. Trustpilot reviewer Michelle R writes, “There is mention when you sign up that the app will remind you before your trial period is over. They did not do this and instead auto-renewed me—and then did not want to assist me when I contacted them after the auto-renewal.”
Nonetheless, it’s important to read the terms and conditions before paying for the app. This is why you may want to start with a free plan, ensuring you enjoy the app before paying for a full subscription.
Specs
| Rating | 4.5/5 |
| Platform | iOS and Android |
| Price | $29.99 for 4-week plan, $59.99 for 12-week plan |
| Free version | Yes |
| Fasting options | Multiple options available |
| Nutrition information | Daily nutrition score, healthy recipes |
| Workout information | Multiple workout plans available |
| Educational content | Fasting basics, eating psychology, weight loss psychology, build better habits, and more |
Best personalized intermittent fasting app: Noom
Key product features
What you should know
Weight loss app Noom combines personalized coaching, behavioral science, and educational content to help users lose weight.
- Noom focuses on the psychological aspects of eating and lifestyle changes, helping users understand and modify their habits for long-term success.
- Noom pricing varies based on the length of your subscription. Annual auto-renewing plans are $209, which equates to around $17 per month; however, single-month subscriptions are $70.
- Our testers appreciated the color-coded approach to food groups according to their caloric and nutritional density, however, it’s important to remember that the colors don’t necessarily reflect good or bad food choices, more so how frequently the foods should appear in your diet.
- Noom’s customizable programs can be adapted to a wide range of intermittent fasting styles. That said, Noom isn’t exclusively an intermittent fasting app and therefore doesn’t offer certain features such as fasting timers in their user interface.
Why we like Noom as the best personalized
Noom is a great weight loss app designed to help users make impactful changes in their diet and lifestyle to achieve health and fitness goals. Instead of restricting specific foods, Noom uses a stoplight approach to indicate which foods to prioritize and which to eat in moderation.
Green foods in Noom are the least calorically dense and have high nutritional value, including fruits, vegetables, whole grains, and nonfat dairy. Yellow foods include lean meats, eggs, beans, and low-fat dairy. Orange foods have the highest calories and should be eaten sparingly, such as oils, fried foods, nuts, seeds, pastries, sweets, and meats like bacon, ham, sausage, and pepperoni. The color designations do not indicate “good” or “bad” foods, but suggest how much of each type should be in your daily diet.
Some research has shown that this “traffic-light” method of labeling foods can be an effective way of encouraging people to decrease unhealthy food choices. (3, 4)
“Color coding foods is one strategy that can be used with success, though it’s not a perfect tool and does come with some limitations, since foods aren’t just ‘good’ or ‘bad’ from a nutrition standpoint. Avocados, nuts, and nut butter, for example, have a wide variety of nutrients but are also higher in fat and calories, so a blanket color coding may not translate to some foods, like these.”
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
Noom complements various intermittent fasting programs. Its three-colored food system teaches what to eat during non-fasting periods and helps overcome challenges like food cravings, dehydration, and overeating. Although Noom lacks an intermittent fasting timer, its comprehensive support and educational resources make it valuable for anyone looking to succeed with intermittent fasting.
Noom has conducted observational studies demonstrating their weight loss program’s effectiveness. One study showed that, on average, 65% of the initial weight loss achieved with Noom was maintained after one year. (5) The study highlighted behavior changes like choosing healthy snacks and regular exercise as key factors in overall success. Although funded by Noom, the company claims it did not influence the study’s design, execution, analysis, interpretation, or publication of the results.
Read our full Noom review to see additional details.
What customers are saying
Based on the number of customer reviews I’ve read, it’s clear that many users have tried countless diets before discovering Noom. The common theme of these reviews is that Noom is different from most overly restrictive diets, prioritizing educational content and teaching users how to build healthier lifestyle habits.
“What can I say! They’ve got all the bases covered. The everyday learnings and psychology are priceless. I’m actually having a big aha awareness due to Noom. I recommend Noom to everyone I know who’s trying to lose weight and have a healthier overall life.”
Jane E, Trustpilot
Verified Trustpilot reviewer Ola M writes, “I’ve tried many diets but this is something different. Noom is designed to prepare you for a whole weight loss journey and equip you with lots of tricks to support you on the way. It’s been almost 2 months and I’ve lost almost 5 kilos now. On my way to a healthier self.”
Verified Trustpilot reviewer Jeffery G wasn’t so pleased and wrote, “I am currently in Noom and am frustrated beyond belief. I have questions for the coaches that are supposed to be assigned to me but can’t get a coach to respond. I have contacted customer service twice in the past 5-6 days and still no response from a coach. I guess if you just want an online course then Noom may be okay, but it seems if you have questions or need help, forget it.”
Specs
| Rating | 4.0/5 |
| Platform | iOS and Android |
| Price | Ranges from $17.42 up to $70 per month based on subscription plan |
| Free version | No |
| Fasting options | Compatible with multiple forms of intermittent fasting |
| Nutrition information | Comprehensive recipe database, three tier color-coded food system |
| Workout information | Customizable workout plans available for an additional cost |
| Educational content | Daily lessons, behavioral insights, weight management, stress management, sleep, and goal setting |
Best intermittent fasting app for beginners: DoFasting
Key product features
What you should know
The DoFasting app offers a variety of fasting plans, meal ideas, and workout routines to support users in their intermittent fasting journey. It also provides educational articles, daily motivational messages, and a progress tracker to help users stay informed and motivated.
- The app provides a comprehensive library of articles on intermittent fasting, nutrition, and healthy habits, helping users understand and apply the principles of intermittent fasting effectively.
- We believe the app is priced fairly for the value it provides. It offers users an intermittent fasting timer, workouts, educational content, and healthy recipes. A 6-month plan is priced at $69, which comes out to $11.50 per month.
- The app suggests an intermittent fasting plan based on your answers to the initial quiz, but users can personalize their fasting plans to suit their individual needs best.
- DoFasting integrates with wearables like the Google Fit, FitBit, and Apple Watch.
Why we like DoFasting as best for beginners
The DoFasting app is intended to make intermittent fasting simple for beginners. The process begins with a short quiz that provides users with a personalized intermittent fasting plan to complement their current lifestyle. Individuals are then encouraged to use a fasting timer, an intermittent fasting meal plan, and their library of workouts to pursue their health and fitness goals.
The app’s primary feature is a customizable fasting schedule and timer, but it also includes tracking for weight, water intake, steps, and calories. It offers over 5,000 healthy recipes and multiple online workout programs with video demonstrations. Users can access a library of articles on intermittent fasting, nutrition, and healthy lifestyle habits, helping them understand the science behind fasting to make informed decisions.
Overall, the app’s information and content are impressive. Additionally, a retrospective analysis of data from DoFasting users showed that its interactive tools, goal-setting features, and weekly challenges significantly enhance user engagement, leading to increased weight loss when used alongside a smart scale. (6)
However, the user interface leaves something to be desired. While the home screen is well designed, clearly displaying your fasting timer, fasting type, and current weight, many users wish the app had a better search feature for recipes and the ability to filter certain foods. Users with dietary restrictions have noted that, despite indicating their sensitivities or allergies in the initial quiz, the app still suggests meals and recipes that don’t align with their needs. This can be confusing and potentially problematic, requiring users to carefully vet each recipe before deciding on a meal. Improving these aspects would enhance the overall user experience and make the app more accommodating for those with specific dietary requirements.
Despite a few flaws, I believe this app is worth the investment for those new to fasting. However, experienced fasters seeking additional features or one-on-one coaching might prefer other options. “One on one coaching is particularly useful for beginners who may not be familiar with nutrition requirements for their specific goals,” says Roper.
Note that you will need to complete an informational quiz and submit your email in order to get a subscription and pricing quote. When we completed the quiz, the results (and customer service) indicated we were only eligible for a 3-month subscription, which contradicts the FAQ page that says users can choose their subscription length.
What customers are saying
The general consensus regarding the DoFasting app is that it’s great for beginners who are new to fasting but lacks the functionality or additional coaching that more experienced users may be looking for.
“So far, this app is helping me stay the course and making me aware of the actual nutrition in my meals. I did not realize how little protein I eat each day. Also, I forget to drink enough water but now am tracking it. And I really needed the fasting timer. I lose track of time while working and needed the heads up for getting my last meal in. I think I might have cut corners if I didn’t have it all in one place with the constant fast clock popping up on my screen.”
Rene T, Trustpilot
Verified Trustpilot reviewer Brianna C writes, “This app is okay, probably not worth the money for some people. The fasting timer is great with many different options, and I can see this app being good for beginners… if it didn’t require as steep of a money commitment. The recipes are great, but the calorie tracker is extremely difficult to use unless you have the packaging for your food right in front of you.”
Specs
| Rating | 3.8/5 |
| Platform | iOS and Android |
| Price | $37 for one-month, $48 for three-month, and $69 for six-month subscriptions |
| Free version | No |
| Fasting options | Multiple options available |
| Nutrition information | 5,000+ recipes |
| Workout information | Workouts ranging from 6 to 45 minutes |
| Educational content | Daily articles on nutrition, fasting, and healthy eating |
Best intermittent fasting app for tracking: Cronometer
Key product features
What you should know
Cronometer is a comprehensive nutrition tracking app that offers detailed insights into your daily dietary intake. With its extensive food database and precise tracking features, it helps users monitor their nutrition and make informed decisions about their diet.
- Cronometer has a vast food database, enabling users to accurately log their meals and snacks.
- In order to enable Cronometer’s fasting capabilities, you will have to upgrade to Cronometer Gold which is priced at $54.99 per year, falling in line with other premium intermittent fasting apps on the market.
- Users can set personalized calorie, macronutrient, and micronutrient goals, helping them stay on target with their health and fitness goals.
Why we like Cronometer as best for tracking
Cronometer stands out as the best app for tracking dietary intake. After downloading the app, users can customize their calorie and macronutrient goals based on their dietary preferences, health objectives, and activity levels, allowing for a personalized fasting regimen.
The app’s primary feature is a food diary where users can enter daily meals and get detailed insights into how they match their calorie, macronutrient, and micronutrient goals. Cronometer’s extensive food database includes branded items and restaurant meals, making it easy to log meals and snacks accurately. The barcode scanner feature lets users quickly input nutrition facts labels directly into the food diary.
“Tracking, whether through a written journal or an app, has been shown to improve weight loss outcomes.” (7)
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
Cronometer’s fasting technology is available only to Cronometer Gold users, with an annual subscription costing $54.99, or less than $5 per month. This upgrade provides additional benefits, including a customized fasting timer, nutrition scores, food suggestions, and the nutrient oracle, which helps users find foods rich in specific nutrients. These features are valuable for optimizing nutrition to support health and wellness goals.
Whether users are fasting intermittently or following a specific dietary plan, Cronometer offers the tools needed to effectively monitor nutrition.
“This app may not be the best for individuals prone to disordered eating patterns, as tracking calories and macronutrients is known to cause relapses in at-risk individuals,” says Roper.
What customers are saying
With over one million downloads across the Google and Apple App Store, Cronometer is one of the most popular calorie and macronutrient tracking apps available. Many of the consumer reviews mention that they started with the free version of the app, but are planning to—or have already decided to—upgrade to Cronometer Gold for the added functionality and features.
Verified Google Play user Marie P. writes, “Cronometer has all the functionality I need for tracking personal nutrition, macros and micronutrients, including fiber, sugar/added sugar, supplements, etc. I find it easier to use, more comprehensive, and more versatile than other nutrition-tracking apps I’ve tried. Currently enjoying the free version and planning to upgrade for the extra features.”
“Extremely useful for both nutrition and exercise tracking. I appreciate the ability to customize energy calculations & nutrient targets, as well as the detailed reports. Custom recipe & food entries are nice and easy to make. Barcode feature works well. I have a Gold subscription now, but even the ad-supported “free” version is more than tolerable. Cronometer has always felt more like a tool for users than a vector for marketing (which is sadly not something I can say about all nutrition apps).”
Cypress T, Google Play Store
Regarding the negatives, some consumers mention the app appears to have a significant number of ads. While advertisements allow for a free version of Cronometer to exist, too many ads can feel pushy and hinder the user experience.
Specs
| Rating | 3.3/5 |
| Platform | iOS and Android |
| Price | $9.99 per month or $54.99 per year |
| Free version | Yes |
| Fasting options | Only available for Cronometer Gold users |
| Nutrition information | Nutrition scores and nutrient oracle features available for Gold users |
| Workout information | No |
| Educational content | No |
Top-rated intermittent fasting app: YAZIO
Key product features
What you should know
YAZIO is an all-in-one calorie, macronutrient, and intermittent fasting tracking app. In my opinion, it’s one of the most well-rounded health apps available and even offers a free version so users can experience the platform before potentially upgrading to YAZIO Pro.
- YAZIO isn’t exclusively an intermittent fasting app but has an entire tab dedicated to fasting. This includes a fasting timer, helpful fasting tips, and a fasting stat tracker.
- The YAZIO app’s base version is free and provides key features like a 16/8 fasting timer, calorie tracking, and hydration tracker. This also allows users to experience the app and decide whether they want to upgrade to YAZIO Pro, which offers a suite of additional features, including additional fasting timers, macronutrient tracking, and a robust recipe database.
- YAZIO Pro costs just $47.90 for the entire year, making it one of the more budget-friendly paid apps on our list.
Why we like YAZIO as top rated
The YAZIO fasting app is an excellent tool for individuals looking to incorporate intermittent fasting into their lifestyle. I like that the base version of YAZIO is available for free while still including numerous helpful features. These include a daily food diary with a robust food database for calorie tracking, a barcode scanner for easy food entry, an activity and water tracker, and a log to keep notes or track your weight.
In terms of fasting, YAZIO provides all users with a standard 16/8 timer that allows you to easily track your eating and fasting windows. However, you will need to upgrade to YAZIO Pro for access to the app’s full range of intermittent fasting trackers, including 20/4, 5:2, alternate-day, and many more.
In addition to the additional fasting timers, an upgraded subscription offers personalized meal recommendations, macronutrient tracking, thousands of easy-to-follow recipes, wearable integration (FitBit, Samsung Health, Huawei Health, Garmin, and Polar), and a smart-food rating system that helps individuals learn about the nutrition quality of their foods.
YAZIO Pro costs less than $4 per month, and you can sign up for as little as $47.90 for the entire year. In my opinion, this is one of the best calorie counters, fasting trackers, and all-around nutrition apps available. Additionally, their recipe database is an incredible resource for individuals following a specific diet plan, such as vegan, paleo, or keto, or those who have specific dietary requirements and preferences.
Despite its many strengths, YAZIO does have a few limitations. While the app provides a wealth of information and tools, it lacks personalized coaching, which may be a drawback for users seeking one-on-one guidance. Additionally, YAZIO doesn’t include workout or exercise plans, so individuals looking for a fitness routine must look elsewhere. This is an important consideration for anyone aiming to maximize their weight loss progress, since the combination of regular exercise and a hypocaloric diet is the best plan for success. (8)
Nevertheless, YAZIO offers a well-rounded solution that supports healthy eating and effective fasting practices for those looking for a comprehensive and user-friendly fasting app.
What customers are saying
YAZIO is one of the highest-rated health apps available on Google Play (4.1 out of 5 stars) and the Apple App Store (4.7 out of 5 stars). This means consumers are really enjoying this app and believe it’s helping them achieve their health and fitness goals.
“It’s everything I’ve wanted in one app!!! It’s complex but not confusing. I’ve always wanted an app that lets me fast and still count calories and weigh in! It sends encouraging messages during the day too. The reminders for when I’m fasting are super helpful. So so so awesome.”
Gabrielle Vaoifi, Trustpilot
Another verified Trustpilot reviewer, Susan K., compliments their customer service: “I had a problem with my credit card and the customer service reps were always prompt in responding. I initially thought they were not understanding my situation, but in fact they did and provided a solution.”
The only negative feedback I’ve seen pertains to the recipe database when logging meals. Certain users have reported discrepancies between the macronutrient values of their food items and those registered in the app.
Specs
| Rating | 4.2/5 |
| Platform | iOS and Android |
| Price | $23.99 for a 3-month plan or $47.90 for the year |
| Free version | Yes |
| Fasting options | 16/8 (free version), multiple options available for YAZIO Pro users |
| Nutrition information | Thousands of healthy recipes |
| Workout information | No |
| Educational content | Articles available on the science and benefits of fasting |
Best intermittent fasting app for mindful eating: Zero
Key product features
What you should know
The Zero fasting app offers various tools for tracking and optimizing intermittent fasting, from basic food logging to detailed progress tracking. While the basic version is free, advanced features and in-depth insights are available through a Zero Plus subscription.
- The free version of Zero comes with core features like a meal journal, fasting timer, and the ability to connect to wearable devices like Apple Health, Google Fit, Fitbit, and Oura.
- An annual subscription to Zero Plus is priced at $69.99, which comes out to just $5.83 per month.
- Studies have shown that self-monitoring dietary intake—such as using a meal journal, which is featured in Zero—may lead to improved weight loss outcomes when done consistently. (9)
Why we like Zero as best for mindful eating
Zero is our pick for the best intermittent fasting app for mindful eating because it offers a user-friendly fasting timer and basic food logging capabilities.
Although you can’t log specific meals, you can input whether you’ve had a small (under 350 calories), medium (350 to 750 calories), or large (over 750 calories) meal, as well as include the meal composition, making it a bit easier to monitor your intake. This non-specific meal logging can help with focusing on mindful eating without focusing too much on exact calorie amounts. But Roper points out that this method of food tracking may not be best for beginners, since research has shown that most people cannot accurately estimate the amount of calories in a meal.
Developed by a panel of experts, including well-known physician Peter Attia, Zero aims to guide users toward more mindful eating with easy-to-digest educational content and practical fasting features.
Like other fasting apps, Zero starts with an initial questionnaire that helps curate a sustainable fasting plan tailored to your specific needs. While you don’t have to follow their fasting recommendations, this is a great feature for individuals who are new to fasting as a dietary practice.
“Intermittent fasting is not new, but its popularity certainly is. While some data shows promise in helping with weight loss, not all have the same positive outcomes, and the real measure of success is sustainability. The food or diet you’re choosing should be something you can sustain, and not just offer a quick fix.” (10)
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
The free version of Zero offers everything you need to begin your fasting journey, including a fasting timer, educational content, a progress, calorie and water tracker, a journal, and a variety of different challenges to keep you motivated. If you do decide to purchase the premium version of the app, called Zero Plus, you’ll have access to advanced statistics and personal insights to help users understand how their diet is working for them.
Zero Plus also comes with “ask Zero”—a feature that allows you to submit questions to Zero’s team of expert health coaches. From customer reviews, this is one of the most talked about features, and many users mention it has helped them tremendously on their path to success.
What customers are saying
Customers who’ve upgraded to Zero Plus appear to be very satisfied with the additional insights and comprehensive fasting data the app offers, fully leveraging the app’s full potential.
“I love this app!! I am an experienced faster, but I need a way to track other than my calendar. I use this in conjunction with a glucose and ketone monitor. Being able to log my levels in the app is super convenient. With that additional tracking, I feel like I am getting a better overall picture of my fasting journey. I did buy the plus membership. I am enjoying the library of information available. No issues since beginning use. Would recommend.”
Patricia F, Google Play Store
However, it appears that some consumers have found the app to be buggy in between certain updates. This is especially frustrating for individuals who pay for Zero Plus and can’t access their premium plan.
“Beautiful UI, Fasting timer is nice but other apps have it as well. I found the app to be buggy, for example I would set up a 20 hour fast and the app would say “get ready for your 11-hour fast”. After starting a fast let’s say at 7:00 p.m. I would still receive a notification at 8:00 p.m. to get ready to begin my fast. Sometimes when trying to set the schedule you would make an adjustment to time and it would revert back to default and you would have to enter it again,” wrote David M, a Google Play reviewer
Specs
| Rating | 3.5/5 |
| Platform | iOS and Android |
| Price | $9.99 per month for Zero Plus or $69.99 annually |
| Free version | Yes |
| Fasting options | Multiple options available |
| Nutrition information | Recipes available with Zero Plus |
| Workout information | No |
| Educational content | Daily articles |
Best free app for intermittent fasting: FastHabit
Key product features
What you should know
FastHabit is a free intermittent fasting app that does exactly what you need it to do. The app offers an easy-to-use fasting timer, as well as notification reminders, to help users stay on track with their intermittent fasting goals.
- The app is designed to integrate with Apple Health and the Apple Watch, allowing you to set your fasting timer directly from your watch.
- FastHabit Pro is available for a one-time purchase for $2.99, granting access to advanced features like your personal fasting stats, a progress tracker, and data export.
- The apps minimalist design is aesthetically pleasing and user friendly
Why we like FastHabit as best free
FastHabit is a minimalist app designed to help you stay consistent on your intermittent fasting journey. The app’s key features allow users to set their fasting length, as well as track their daily progress with a 10-day fasting snapshot.
Additionally, the app sends notifications to show how many days in a row you’ve fasted, including calendar views of all previous fasting sessions. One of the reasons consumers enjoy using FastHabit is the ability to set reminders to start your fast and notifications of when your fast is complete.
“Gamification is a strategy used successfully in everything from gambling to gaming, health tracking apps and many more. FastHabit is using this same idea with its app, which could be of benefit to those who choose to try it.” (11)
Chris Mohr, Ph.D., RD, Fortune Recommends Advisor
While FastHabit prioritizes simplicity and functionality, it does lack some of the advanced features found in other fasting apps. For example, users looking for detailed meal logging or nutritional analysis may find FastHabit’s capabilities feel limited. There also aren’t any community support features, which may impact accountability and motivation for some users.
“Community support is a great motivator, particularly for those beginning their fitness journey. Sometimes it can determine the success of someone’s fitness journey,” says Roper.
There is an option to upgrade to FastHabit Pro for a one-time cost of $2.99. This adds a few advanced features that may be worth the minimal fee. FastHabit Pro can integrate with your Apple Watch and the Apple Health Kit, as well as allow you to export your fasting data. This can be helpful if you’re working with a nutrition coach or registered dietitian to track your fasting progress.
Despite being a very simple app, FastHabit may be an effective and free option for experienced intermittent fasters.
What customers are saying
As mentioned above, consumers love a simple and effective app that does what it says it will.
“Finally a fasting app that does just what I want and nothing more. I’ve tried several others, which all have a suspiciously similar format and all try to sell a subscription costing $10-15 per month. No thanks. This app has a fasting timer, reminders (with the one time $3 purchase of the pro version) and weight tracker, with an attractive interface. Simple, easy to use, perfect for what I want, very reasonable price. Thanks!”
Matt W, Google Play Store
Specs
| Rating | 2.5/5 |
| Platform | iOS and Android |
| Price | $2.99 one-time purchase for FastHabit Pro |
| Free version | Yes |
| Fasting options | Multiple options available |
| Nutrition information | No |
| Workout information | No |
| Educational content | No |
How we tested the best intermittent fasting apps
Our team has collectively researched and tested numerous intermittent fasting apps to evaluate which provide the best overall user experience. We assign scores ranging from 1 to 5 stars across key categories, taking into account that some areas matter more than others. Although not every category applies across the board, our experienced product testers have carefully analyzed each app to assess their respective strengths and weaknesses. You can read our full nutrition program testing methodology here.
App design—30%
An effective intermittent fasting app should align with the principles of intermittent fasting while accommodating your personal needs and preferences. Our experienced testers evaluate the apps based on these criteria to ensure they can help you achieve your goals.
- Explanation: clear and concise information on intermittent fasting principles
- Adaptability: ability to customize fasting schedules to fit individual lifestyles and personal preferences
- Sustainability: long-term usability and encouragement of healthy habits
- Realistic expectations: setting achievable goals and providing practical advice
Value—30%
The market offers a wide range of intermittent fasting apps, from free versions to premium subscriptions. We aim to connect you with an app that offers real value from day one to ensure a positive fasting experience.
Here’s what we consider in an app’s value rating:
- Fair price: cost effectiveness and pricing options
- Tracking capabilities: features for monitoring fasting schedules and measuring progress
- Tools and recipes: availability of meal plans, recipes, and other tools designed to help you succeed
Extra options—20%
We award extra points to the apps that go above and beyond with bonuses like:
- Coaching and community support: access to expert advice and a supportive user community
- Education: informative content on fasting benefits and practices
- Workouts: integration of individual workouts or exercise plans to complement a fasting routine
Customer experience—20%
We want to ensure you have a positive experience with your intermittent fasting app. Here are some aspects that significantly improve user satisfaction.
- Reliable technology: overall stability and performance of the app
- Reviews: feedback and ratings from other real users
- Customer service: quality of support available for troubleshooting and questions
- Free trial periods: opportunity to test the app before committing to a subscription plan
What is intermittent fasting?
Unlike traditional diets that focus on calorie restriction or consuming specific foods, intermittent fasting is a dietary approach that primarily concerns itself with when you eat. Instead of prescribing a specific meal plan, intermittent fasting dictates specific windows of time when you eat and when you fast.
While the fasting periods can vary in duration and frequency, the overall goal of this dietary practice is to reduce your daily calorie intake. Some of the most popular intermittent fasting protocols include the:
16:8 method
An intermittent fasting protocol in which you fast for 16 hours a day with an eight-hour eating window. This seems to be the most common method of intermittent fasting and the easiest to follow since it doesn’t restrict calories for more than 16 hours at a time. Most individuals choose to start their window around 12 p.m and stop eating around 8 p.m.
5:2 method
The 5:2 method involves eating normally five out of the seven days of the week while significantly reducing your caloric intake for two non-consecutive days. Individuals that follow this plan usually fast on Wednesday and Sunday, but eat normally the rest of the week. This method is more advanced than the 16/8 method since it involves full-day fasts. It’s important to speak with your primary healthcare provider or a registered dietitian or nutritionist before implementing this routine.
Alternate-day method
The alternate-day method is when you rotate between a normal day of eating with a day of complete fasting. Some research has shown that this method of fasting may be more effective for some people. (12, 13) But this is also the most extreme of the three fasting protocols listed here, and as mentioned above, you should speak with your primary healthcare provider or a registered dietitian before implementing this style of intermittent fasting.
Benefits of intermittent fasting
Weight loss
Intermittent fasting can help reduce your daily calorie intake and therefore lead to weight loss. During periods of fasting, the body must tap into stored body fat to utilize as energy, which promotes fat metabolism.
While intermittent fasting has been shown to be effective for weight loss, studies conclude that it produces similar results to other forms of calorie restriction. (14) Another possible reason that intermittent fasting supports weight loss is that it prevents most people from eating right before bed. This has been shown to optimize individuals’ circadian clocks and result in a better quality of sleep. (15, 16)
Improved metabolic biomarkers
Intermittent fasting may help to improve metabolic health. For example, periods of fasting have been shown to enhance insulin sensitivity, which would help to better regulate blood sugar levels and, therefore, reduce the risk of developing type 2 diabetes. (17) Fasting has also been found to improve heart health by reducing risk factors such as high blood pressure, total cholesterol levels, and inflammation. (18)
Longevity
During prolonged fasting, typically over 24 hours, the body initiates a process known as autophagy. This is the removal or recycling of damaged cells and cellular components from the body. (19) This process can contribute to better overall cell health and a reduced risk of chronic disease. Autophagy is a natural process within the body that occurs regardless of fasting, though it decreases with age. (20)
Simplicity
Intermittent fasting offers a simple and effective weight loss approach without complex meal plans or special foods. Intermittent fasting is a strategy to reduce overall calories—if you’re limiting the timeframe for eating, you can only eat so much. The apps we’ve listed enhance this simplicity by helping you track eating windows, monitor weight loss progress, and provide answers to any questions you may have.
How can an app help with intermittent fasting?
Intermittent fasting apps can be valuable tools when looking to implement fasting into your daily routine. The most obvious benefit is that these apps can help you with the scheduling and timing of your fasting and eating windows. These features may help you stick to your chosen intermittent fasting schedule by sending notifications and reminders that help you stay consistent and accountable to your plan.
In addition to the helpful timer, these apps also often incorporate some nutritional guidance, such as recipes, calorie recommendations, and macronutrient advice (though you may need a macro tracking app to track your macros specifically). Some of these apps even have an active community component, which adds a social support feature for individuals who are fasting intermittently or trying to develop healthier eating habits.
Intermittent fasting precautions
Intermittent fasting can have numerous health benefits, but it may not be suitable for everyone. Before starting an intermittent fasting regimen, consider these precautions, and first consult with a healthcare professional, ideally a registered dietitian—especially if you have any underlying health conditions.
Medical concerns
If you have any medical conditions, are pregnant or breastfeeding, are underweight, have a history of eating disorders or hypoglycemia, are taking any medications or have any other health concerns, it’s imperative to speak with your primary healthcare provider before starting an intermittent fasting routine. Fasting can affect various aspects of your health, and it’s important to ensure it’s safe for your specific situation.
Hydration
It’s important to stay adequately hydrated during periods of fasting. Dehydration is a common issue for individuals new to fasting because many people drink hydrating liquids only when they eat. Be sure to keep a water bottle with you throughout the day so you always have water on-hand.
Nutrition intake for athletes
Nutrient timing is essential for athletes to maximize muscle protein synthesis and replenish their glycogen stores after workouts. Intermittent fasting may not be the best weight loss strategy for athletes since they need to eat more regularly for optimal performance. But if approached correctly, and for a shorter period of time, it might not yield negative results in performance. This can be very useful in the off season when trying to achieve body composition goals. (21)
Overeating
While intermittent fasting can help control your daily calorie intake, avoid overcompensating by consuming excessive calories or unhealthy foods during your eating windows. It’s important to still remain mindful of your portion sizes and food choices to stay on track with your health and wellness goals.
How to choose the best intermittent fasting app for you
When choosing the best intermittent fasting apps, consider a variety of factors, including your health and fitness goals and how they align with:
- The features and functionality of the app
- The user-interface
- Consumer reviews
- Your budget
Some of the key features you may want to look for include a fasting timer, meal plans or recipes, calorie tracking, water intake logs, community and support functionality, and educational resources regarding intermittent fasting. You should also check reviews to learn if the app is intuitive and easy to use. A cluttered or confusing interface can make tracking your fasting schedule more challenging. Take advantage of consumer reviews, as they often provide invaluable information regarding the features and how easy the app is to use.
Takeaway: Is an intermittent fasting app worth it?
In my opinion, an intermittent fasting app is a valuable tool to help you stay accountable to your fasting schedule, especially when you’re a beginner. Despite the primary functionality of many apps being a simple timer, I believe the real value lies within the other features these apps provide.
From educational content on fasting to community support systems and healthy meal and recipe suggestions, these apps are specifically made to help you on your fasting journey. If you are at all interested in exploring intermittent fasting for yourself, I would highly encourage you to check out a few of the apps on our list to see which one may best meet your needs.
FAQs
Which intermittent fasting method is the most effective?
The effectiveness of an intermittent fasting method will vary from person to person, and what works best for one individual may not work as well for another. This means your choice for the most effective method will depend on your specific goals, lifestyle, and ultimately how well you can adhere to the fasting schedule chosen. If you are new to intermittent fasting, you should start with the 16/8 method since it’s the most similar to a normal eating schedule and doesn’t require you to fast longer than 16 hours.
Is intermittent fasting healthy?
When performed properly, intermittent fasting can be a healthy dietary approach as long as you support your overall caloric needs and stay hydrated. That being said, it’s important to approach fasting with careful consideration for your specific needs and consult with your primary healthcare provider to ensure that you maintain a balanced diet and overall healthy lifestyle.
Is it better to fast for 12 or 16 hours?
Whether a 12- or 16-hour fast is better for you likely depends on your overall goals. A 12-hour fast may be better for an athlete because the longer eating window may better accommodate a training schedule. That being said, the 16-hour fast would likely be better for someone pursuing weight loss, since the longer fasting window may result in a greater reduction in daily caloric intake. The 16-hour mark is credited with being the “magic number” for fasting because it’s around the time when your glycogen stores have been completely depleted and your body is primarily using stored body fat and proteins for energy.
Does coffee break a fast?
Coffee by itself will not break a fast since it’s essentially calorie-free. As long as it’s served without cream, sugar, or anything else that has calories, then you can still drink coffee or other zero-calorie beverages, such as tea or water, during your fasting windows.
Is intermittent fasting every day O.K.?
Intermittent fasting every day can be a healthy dietary approach as long as it’s done sensibly and it’s aligned with your overall health and wellness goals. (22) While fasting every day is safe, it may not be suitable for everyone, and it isn’t the only way to practice intermittent fasting. The key is to choose a fasting schedule that you can maintain comfortably and consistently while still meeting your nutritional needs.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Christopher Mohr, Ph.D., RD
Dr. Chris Mohr is an internationally recognized subject matter expert and speaker and performance coach. Through his facilitation and online resources, he works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson and more to help busy executives all over the world, develop the energy to thrive personally and professionally.
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Jen Roper, Ph.D., CSCS
Dr. Jen Roper is an associate professor of health and human sciences at Loyola Marymount University. She received her Ph.D. in physical education, sports and exercise science in 2015 from the University of New Mexico, with a specialization in exercise science and biomechanics. She has been a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association since 2014.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Jessica Coulon
Jessica Coulon is a contributing editor and writer for Fortune Recommends who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Pete Nastasi, CPT, CSNC
Fortune Recommends Fitness and Nutrition Writer
About Author
Pete Nastasi is a NASM-certified sports nutrition coach, personal trainer, and the owner of N2 Nutrition and Performance. Pete helps individual clients achieve their sports performance and weight-loss goals through a personalized approach centered around diet optimization, easy-to-follow workout routines, and healthy lifestyle habits.