Know when to eat.
Know what to eat.
PaceFast is the first app combining intermittent fasting with protein-paced meal planning. 4 meals, perfect macros, one app. Backed by peer-reviewed science.
9%
Weight loss in 8 weeks
33%
Visceral fat reduction
+6%
Fat-free mass increase
35/35/30
Optimised macro ratio
Why IF + Protein Pacing Works
An 8-week clinical trial published in Obesity (2023) showed that combining intermittent fasting with protein pacing outperformed standard caloric restriction on every metric.
Visceral Fat Loss
33% reduction in visceral fat — the dangerous fat surrounding your organs linked to heart disease, type 2 diabetes, and metabolic syndrome.
Read the science →Muscle Retention
6% increase in fat-free mass during weight loss. Protein pacing triggers muscle protein synthesis 4 times per day, protecting lean tissue.
Read the science →Improved VO2 Max
Significant improvements in cardiorespiratory fitness, even without changes to exercise routine. Better oxygen efficiency across all activities.
Read the science →Anti-Inflammatory
Reduced inflammatory markers (CRP, IL-6, TNF-α). Chronic inflammation drives aging, joint pain, and disease — IF-P helps reverse it.
Read the science →Gut Microbiome
Increased gut bacteria diversity. A healthier microbiome improves nutrient absorption, immune function, and even mood regulation.
Read the science →Less Hunger
Participants reported significantly less hunger vs. standard calorie restriction. Protein pacing stabilises blood sugar and keeps you fuller, longer.
Read the science →Better Lipid Profile
Improved cholesterol ratios and reduced triglycerides. Your cardiovascular risk markers improve alongside your body composition.
Read the science →Metabolic Rate Preserved
Unlike crash diets that tank your metabolism, IF-P maintains resting metabolic rate. You keep burning calories efficiently.
Read the science →Insulin Sensitivity
Improved blood glucose regulation and insulin response. Better nutrient partitioning means more of what you eat fuels muscle, not fat.
Read the science →How PaceFast Works
Set up in 60 seconds. Science-backed from day one.
Tell us about you
Sex, age, height, weight, activity level, and goal. PaceFast calculates your optimal calories and macro targets using the Mifflin-St Jeor equation.
Choose your fasting protocol
16:8, 5:2, 36-hour, or build your own custom schedule. Set your preferred eating window and the app handles the rest.
Get your weekly meal plan
PaceFast generates 7 days of protein-paced meals — 4 per day, each hitting 35% protein / 35% carbs / 30% fat. Swap any meal you don't like.
Shop, cook, eat
An auto-generated shopping list groups ingredients by category. Confirm meals with a tap. The fasting timer tracks your progress with live phase indicators.
Track your results
Weekly weigh-ins timed to your post-fast window for consistent data. Watch your weight, BMI, body fat, and VO2 max trend over time.
From the Research
PaceFast is built on Dr. Paul Arciero’s PRISE protocol — backed by over a decade of peer-reviewed clinical trials.
What Is Protein Pacing? The Science Behind 4 Meals a Day
Why meal timing matters as much as total intake, and how spacing protein across 4 meals maximises muscle protein synthesis.
Read more →Fat LossHow Intermittent Fasting Targets Visceral Fat
A 33% reduction in visceral fat in 8 weeks. How IF triggers lipolysis in the most dangerous fat deposits.
Read more →Body RecompLosing Fat Without Losing Muscle: The IF-P Advantage
Standard diets lose 25-30% of weight as lean mass. IF-P participants gained 6% fat-free mass while losing weight.
Read more →Get Early Access
PaceFast is launching soon on the App Store. Join the waitlist and be the first to know.
No spam, ever. Just a single email when we launch.