Activating the MyFitnessPal Intermittent Fasting Tracker
To begin tracking intermittent fasting (IF) within MyFitnessPal, you will need a Premium membership. The IF tracker is integrated directly into the app's diary feature, providing a seamless experience alongside your regular food and exercise logging. If you're new to the app or considering an upgrade, it's worth noting this feature is not available in the free version.
Once you have a Premium account, follow these steps to enable the tracker:
- Open the MyFitnessPal App: Ensure your app is updated to the latest version.
- Navigate to the 'More' Menu: Tap the "More" icon, located in the bottom right corner of your screen.
- Select 'Intermittent Fasting': A menu option for "Intermittent Fasting" will appear. Tap on it.
- Follow the Setup Instructions: The app will guide you through a brief setup process. This is where you will select your preferred fasting pattern based on your lifestyle and goals.
Popular Fasting Patterns and How to Set Them
MyFitnessPal offers different fasting patterns to accommodate various lifestyles. You can easily select and change your goal in the fasting settings at any time.
- 12:12 Method: A beginner-friendly approach involving a 12-hour eating window and a 12-hour fast. This is often achieved by simply finishing dinner and not eating until breakfast the next morning.
- 14:10 Method: A slightly more advanced pattern with a 10-hour eating window and a 14-hour fast. This is useful for individuals who want to limit late-night snacking.
- 16:8 Method: The most popular method, where you fast for 16 hours and eat within an 8-hour window. Many users achieve this by skipping breakfast.
How to Start and Stop a Fast
The app's fasting tracker appears at the top of your diary screen once set up.
- Start a Fast: When you are ready to begin your fast, tap the 'Start Fast' button. The timer will begin counting down your fasting period.
- Stop a Fast: The fast will end automatically when your target time is reached. However, you can manually stop it earlier if needed by tapping the fast tracker and selecting 'Stop Fast'.
How to Manually Log a Fast Retroactively
If you forget to start or stop your timer, the app allows for easy manual logging.
- Tap the Fasting Tracker: On your diary screen, tap the three dots (ellipsis) on the fasting tracker.
- Select 'Log Fast Manually': This option lets you input the start and end times for a fast you've already completed.
- Enter Details and Save: Input the date and time, and then save the log. This ensures your fasting history remains accurate.
MyFitnessPal IF vs. Dedicated Fasting Apps
While MyFitnessPal's Premium tracker is convenient, dedicated fasting apps like Zero offer different experiences. Here is a comparison to help you decide which is best for you.
| Feature | MyFitnessPal Premium IF | Dedicated Fasting Apps (e.g., Zero) |
|---|---|---|
| Logging Ecosystem | Integrates IF with comprehensive food, calorie, and macro tracking. | Primarily focuses on fasting. Often has fewer integrated food tracking features. |
| Tracking Flexibility | Offers manual start/stop and retroactive logging. Custom calorie goals by day are possible with Premium. | Advanced tracking with customizable plans and potential integration with health devices. |
| Guidance & Community | Access to blog articles, recipes, and a community forum for support. | Offers extensive resources, educational content, and sometimes AI coaching. |
| Cost | Part of the overall Premium subscription package. | Often offers a free version with paid tiers for advanced features. |
| Use Case | Best for users who already track food and want to add IF without a separate app. | Best for users who want to focus purely on IF, with in-depth fasting-specific features. |
Best Practices for Tracking and Optimizing Your Fast
To get the most out of your intermittent fasting journey with MyFitnessPal, consider these tips:
- Hydration is Key: During your fasting window, you can and should consume zero-calorie drinks like water, black coffee, and unsweetened tea to stay hydrated and curb hunger.
- Focus on Quality During Your Eating Window: Use your calorie and macro tracking features to ensure you're consuming nutrient-dense foods when you eat. As Johns Hopkins notes, IF isn't a license to overeat junk food.
- Adjust Goals for Fast Days: If you practice different fasting schedules like the 5:2 method, where you have specific low-calorie days, MyFitnessPal Premium allows you to set custom daily calorie goals.
- Utilize Fasting History: Regularly check your Fasting History screen to see your progress over time. This helps you track consistency and identify patterns.
- Combine with Exercise: Log your workouts alongside your fasting data to get a holistic view of how your eating and exercise patterns affect your body composition.
Conclusion
Logging intermittent fasting on MyFitnessPal is a straightforward process for Premium users, offering a convenient way to integrate time-restricted eating with your existing food and exercise tracking. By enabling the Intermittent Fasting Tracker, you gain the flexibility to log fasts in real-time or manually, set and adjust your fasting goals, and track your history to monitor your consistency. While dedicated apps exist, MyFitnessPal provides a robust, all-in-one platform for managing all aspects of your health and nutrition. For more information on getting started, you can explore the official MyFitnessPal blog.
