Intermittent fasting (IF) has become one of the most popular eating strategies for weight loss, metabolic health, and simplifying daily nutrition. But if you are already using a calorie-tracking app and a separate fasting app, that is two apps fighting for your attention and neither talking to the other. LBN solves this by building a full-featured intermittent fasting timer directly into the same app you use to track your food.
The most popular intermittent fasting protocol: 16 hours fasting, 8 hours eating. Research published in Cell Metabolism (2023) found that 16:8 IF combined with calorie awareness led to 3–5% greater body weight reduction over 12 weeks compared to calorie restriction alone.
Supported fasting protocols
16:8
Fast for 16 hours, eat within an 8-hour window. The most popular and sustainable protocol for beginners. Typical window: 12 PM – 8 PM (skip breakfast, eat lunch and dinner).
18:6
Fast for 18 hours, eat within a 6-hour window. A step up from 16:8 that some people find enhances fat oxidation. Typical window: 1 PM – 7 PM.
20:4 (Warrior Diet)
Fast for 20 hours, eat within a 4-hour window. A more aggressive protocol favoured by experienced fasters. Typical window: 4 PM – 8 PM (one large meal plus a snack).
OMAD / Custom
One Meal A Day (23:1) or any custom window you set. LBN supports fully custom fasting and eating windows for non-standard protocols or circadian rhythm fasting.
How to start a fast in LBN
Choose your protocol
Go to the Fasting tab in LBN and select from the presets (16:8, 18:6, 20:4, OMAD) or create a custom window with your own hours.
Start your fast
Tap “Start Fast” after your last meal of the day. The timer begins counting down your fasting hours immediately.
Track progress
A live countdown shows hours and minutes remaining. You can see at a glance whether you are in the fasting phase or the eating phase, and exactly when your window opens.
Get notified
LBN sends a push notification when your eating window opens so you do not need to check the app constantly. A second notification reminds you when your window is about to close.
Why combine fasting with calorie tracking?
Intermittent fasting controls when you eat. Calorie and macro tracking controls what and how much you eat. Together, they are more effective than either alone. Here is why:
- Fasting reduces eating opportunities — a shorter window means fewer meals, which can naturally reduce calorie intake.
- But some people compensate — studies show that certain individuals eat larger meals during their window to make up for the fasting period, negating the deficit.
- Tracking prevents this — by logging what you eat during your window, you ensure the calorie deficit is actually happening rather than just assumed.
- Macro balance matters — with fewer meals, each meal's macro composition becomes more important. Adequate protein within a 6-hour window requires deliberate planning.
A common misconception is that intermittent fasting means eating less food overall. It does not — it means eating the same food in a shorter time window. Your daily calorie and macro targets remain the same; you simply distribute them across fewer hours. LBN helps you verify this by showing your total intake alongside your fasting progress. If you are in a 16:8 protocol eating 2,000 kcal, you eat 2,000 kcal between 12 PM and 8 PM instead of 8 AM and 8 PM.
The best fasting protocol is the one you can sustain. If you love breakfast, consider an early eating window (8 AM – 4 PM) instead of the more common noon start. If you have family dinners, push your window later. LBN's custom protocol feature means you are not locked into preset times. Experiment for a week and settle on what feels natural.
Also: black coffee, tea, and water do not break a fast. Stay hydrated and use LBN's water tracker to make sure you are drinking enough during fasting hours.
LBN vs dedicated fasting apps
Your fasting history Free
LBN automatically records every fast you complete. Over time, you build a history that shows your adherence, average fasting duration, and how your fasting patterns correlate with your calorie intake. This data is valuable for understanding what works for your body and adjusting your protocol accordingly.
Related features
- Calorie tracker — ensure your eating window calories match your goals.
- Macro tracker — plan protein-rich meals within your window.
- Water tracker — stay hydrated during fasting hours.
- Virtual pet — your pet rewards fasting consistency too.
Stop juggling two apps. Download LBN free on Android and combine your intermittent fasting timer with a full nutrition tracker — one app, complete control over when and what you eat.
