The Best Intermittent Fasting Apps, According to Experts

There's an app for everything these days, and intermittent fasting (also referred to as IF) is no exception. Intermittent fasting, which boasts purported benefits such as better gut health and improved metabolism, has increased in popularity in recent years. But look behind that glossy exterior and you'll find IF isn't all that simple. Real talk: Sticking to the intermittent eating plan can be difficult.

First, a quick refresher: Intermittent fasting is essentially an eating pattern that alternates between set periods of fasting and eating. This consolidates your "feeding window" into a shorter period of time, says Jamie Miller, R.D., a registered dietitian at Village Health Clubs & Spas in Arizona. But take note: Intermittent fasting is not your typical diet plan. "Instead of focusing on what foods to eat, it focuses on when you are eating them," explains Miller. You can use an intermittent fasting app to keep track of when your feeding window starts and ends.

Intermittent fasting apps can make life easier, especially if you're a beginner if you alternate between multiple forms of IF. There's alternate-day fasting (which is exactly what it sounds like), the 16:8 plan (which involves fasting for sixteen hours and eating for eight), the 5:2 method (which involves eating normally for five days of the week and then eating very few calories for the other two), the OMAD diet (which stands for one meal a day) — and the list, believe it or not, goes on.

Intermittent fasting apps track your fasting hours via graphs and charts. They also remind you when it's time to eat or fast, which "can keep you motivated and committed to sticking to your eating window," explains Miller. Think of them like accountability partners in the palm of your hand, she adds. What's more, some apps offer one-on-one coaching and educational articles, which can be helpful for beginner and advanced users alike, notes Silvia Carli, M.S., R.D., C.S.C.S., a registered dietitian at 1AND1 Life.

Not sure which intermittent fasting app is best for you? First, you should check in with your doctor to make sure intermittent fasting is a healthy choice for you, since it's not right for everyone (especially those with a history of disordered eating). Then, try establishing a clear understanding of what you need to make lifestyle changes, recommends Carli. For example, maybe ask yourself: Do accountability partners help me? Am I motivated by journaling my feelings — or do I just need an alarm to tell me when my window is open or closed? After answering these questions, you'll be better suited to pick an intermittent fasting app based on your specific goals and needs. Ahead, the best intermittent fasting apps, according to nutrition experts.

The Best Intermittent Fasting Apps

BodyFast

Depending on your subscription, BodyFast offers anywhere from 10 to 50 fasting methods. The intermittent fasting app also has "challenges" aimed at helping you develop and maintain good-for-you behaviors such as physical activity, breathing exercises, and meditation. "These additional features give you peer support and strategies to manage stress and anxiety, which can sometimes cause stress eating," says Amanda A. Kostro Miller, R.D., L.D.N., a registered dietitian at Fitter Living. "The weekly challenges can be great successes to work toward, giving you small wins so you feel more confident that you can make dietary and lifestyle changes," she notes.

Get it on iOS or Android. Free to download; $17/month or $65/year for premium version.

Fastient

Known for its sleek and simple design, Fastient is the best intermittent fasting app for people who prefer more minimalist platforms. It also doubles as a journaling app, allowing you to "keep track of personal factors such as mood, sleep, and exercise performance," notes Miller. This can be useful for learning how intermittent fasting influences your overall well-being, she explains. For example, you might notice that since starting the diet, say, two weeks ago, you've been sleeping less and feeling more anxious — two side effects of intermittent fasting that can be a good sign that the eating plan isn't for you. On the flip side, you might find that your journal entries have become increasingly more positive, as you've been more efficient at work thanks to increased energy.

The app also lets you calculate "calories spent" during fasting periods — but you should take its accuracy with a grain of salt, as it won't account for factors such as exercise, warns Miller.

Get it on iOS or Android. Free to download; $5/year or $12/life for premium version after a seven-day free trial.

Zero

Zero, one of the top health and fitness apps in the Apple app store, is a great choice if you're a beginner who wants to learn the basics of intermittent fasting, recommends Miller. "It offers a large selection of videos and articles and even provides a feature where users can submit questions to be answered by fasting experts," she explains. (These experts include a variety of health professionals, including registered dietitians, doctors, and science writers who specialize in intermittent fasting.) The intermittent fasting app also lets you choose from a custom fasting schedule or common preset plans, including a "circadian rhythm fast," which synchronizes your eating schedule with your local sunset and sunrise times.

Get it on iOS or Android. Free to download; $10/month or $70/year for premium Zero Plus subscription.

Fastic

"For those needing a little inspiration in the kitchen, the Fastic app is one to check out," says Miller. The intermittent fasting app offers more than 400 recipe ideas, which is helpful if you're looking to make meals that will keep you full for a while, adds Kostro Miller. Bonus: The recipes vary in terms of dietary restrictions and cuisine, and include drool-worthy ideas such as blackened salmon with cilantro rice and Buddha bowls with leafy greens, roasted chickpeas, and avocado. Other notable tools include a water tracker, step counter, and "buddy" feature that lets you connect with Fastic users.

Get it on iOS or Android. Free to download; $13/month or $28/3 months for premium subscription.

FastHabit

Looking for weight trackers and reminders sans bells and whistles? FastHabit, an intermittent fasting app that "could be particularly good for people who've already fasted before and don't need hands-on guidance," comes recommended by Carli. Unlike many of the other intermittent fasting apps, this one doesn't provide educational material. But what it might lack in content, it makes up for in easy-to-use and encouraging features.

As you log your fasting hours and habits, the app curates snapshot reports that break down your progress and sends out 'streaks' notifications that let you know how many days in a row you've fasted. Think of this intermittent fasting app as a personal cheerleader on a mission to keep your head held high, thereby motivating you to stay on track to meet your goals. Consider this one of the best free intermittent fast app options. While there's the option to pay a one-time fee of $3 for a pro version, many of the app's features are included in the basic version.

Get it on iOS. Free to download; $3 one-time upgrade for premium subscription.

Simple

As the name suggests, this intermittent fasting app touts itself as a ~simple~ fasting tracker or "personal assistant" that makes following the eating plan a no-brainer. It offers daily tips to keep you motivated, water intake reminders to stay hydrated, and a food journal feature that focuses on how meals make you feel. But what makes this one of the best intermittent fasting apps is the fact that it asks for medical conditions in its initial assessment, notes Carli. This is key because intermittent fasting isn't safe for everyone and it may cause negative health effects for some people, she explains. For example, if you have diabetes, fasting can make your blood sugar drop dangerously low, so you'll want to follow your doctor's guidance for safely fasting — if at all. Or, if you're trying to conceive, "long hours of low blood sugar could negatively affect hormones, and therefore fertility," explains Carli. And while this intermittent fasting app wins points for prioritizing a health assessment, it's always a good idea to talk to your doctor and/or nutritionist before giving any diet, intermittent fasting included, a go.

Get it on iOS or Android. Free to download; $15/month, $30/3 months, or $50/year for premium subscription.