Intermittent Fasting Schedule: Popular Methods Compared

Intermittent Fasting Schedule: Popular Methods Compared

Did you know over 10% of American adults have tried some form of time-restricted eating in the past year? This eating pattern has moved from trend to mainstream. People are discovering it’s not another strict diet.

Instead, it focuses on when you eat rather than what you eat. This simple shift can impact your health in surprising ways. The core idea is cycling between periods of eating and not eating.

This approach is about strategic timing, not starvation. Your body gets a regular break from processing food. Research suggests this can support weight management and overall wellness.

There are several popular methods to choose from. Some involve daily eating windows. Others incorporate full fasting days each week. Finding the right plan for your lifestyle is key to success.

We’ll help you compare the most common routines. You’ll see how each one works and who it might suit best. This guide gives you the clear information needed to make a smart choice.

Key Takeaways

• This eating pattern focuses on timing your meals, not just their content.
• It involves regular cycles of eating and not eating throughout the day or week.
• Different methods offer flexibility to match various lifestyles and goals.
• Potential benefits may include better metabolism and improved energy levels.
• Choosing the right schedule is personal and should fit your daily routine.
• Understanding the basics helps you start safely and effectively.
• This approach is supported by growing scientific research on meal timing.

What Is an Intermittent Fasting Schedule?

Imagine giving your digestive system regular time off while still enjoying satisfying meals. This is the essence of a structured eating pattern that alternates set periods for nourishment with set periods of rest. It’s a deliberate plan, not random skipping of meals.

You establish clear windows during your day when you consume food. Outside these times, you abstain from calories. The framework provides consistency that your body can adapt to.

The Core Principle: Cycling Between Eating and Fasting

Your body operates in two primary states: fed and fasted. When you’re in a fed state, your system is busy digesting and processing nutrients. After several hours without food intake, you transition to a fasted state.

This shift is where the potential benefits begin. Your digestive tract gets a much-needed break. Energy can then focus on other vital processes like cellular repair and hormone regulation.

Think of it as a daily reset button for your metabolism. The regular cycling between these states is the fundamental mechanism. It’s not about prolonged deprivation but rather strategic timing.

It’s About When You Eat, Not Just What You Eat

Traditional diets often fixate on calorie counting and strict food rules. This approach flips that script. The primary focus becomes the timing of your meals.

By compressing your eating into a defined window, you naturally tend to consume fewer calories. There’s less need for meticulous tracking. Your attention shifts to when you nourish your body rather than obsessing over every bite.

During your non-eating periods, hydration is key. You can and should drink:

• Water (plain or sparkling)
• Black coffee (no cream or sugar)
• Unsweetened tea

These zero-calorie beverages help manage hunger and maintain hydration. They make the fasting intervals more comfortable to sustain.

Over time, this routine can help recalibrate your hunger signals. Hormones like ghrelin and leptin often become better regulated. You might find yourself feeling satisfied with smaller, more nutritious portions.

Of course, what you eat still matters. Within your feeding window, prioritizing whole foods—lean proteins, vegetables, healthy fats—supports your goals. The schedule simply provides the structure; you fill it with quality fuel.

Grasping this “when versus what” principle is your first step. It empowers you to select a pattern that aligns with your daily life and wellness objectives.

Science-Backed Benefits of Intermittent Fasting

Beyond popular trends, emerging research points to measurable wellness improvements from timed eating patterns. Studies have moved from observing effects to understanding the biological mechanisms at work.

This approach activates your body’s innate repair systems. The health benefits extend across multiple systems when practiced consistently.

Metabolic and Weight Management Benefits

One of the most documented benefits involves metabolism and weight regulation. By shortening your daily eating window, you naturally tend to consume fewer calories.

This creates a gentle calorie deficit. Your body then taps into stored fat for energy.

A key metabolic shift occurs. After several hours without food, your system switches from burning glucose to burning fat.

This process supports weight loss without extreme diet restrictions. Research also shows improved blood sugar control.

Insulin sensitivity often increases. This helps your body use glucose more effectively.

Metabolic Marker	Potential Improvement	Key Mechanism
Blood Sugar Levels	Increased Stability	Enhanced Insulin Sensitivity
Insulin	Reduced Levels	Lower Demand on Pancreas
Appetite Hormones	Better Regulation	Normalized Ghrelin & Leptin
Fat Burning	Increased Rate	Metabolic Switch to Ketosis
Calorie Intake	Natural Reduction	Shorter Eating Window

Improvements in Heart Health and Inflammation

Your cardiovascular system may respond positively to this eating pattern. Several risk factors show improvement in studies.

Blood pressure often decreases to healthier levels. This reduces strain on your heart and arteries.

Blood triglycerides, a type of fat in your blood, typically drop. LDL cholesterol (the “bad” kind) may also decrease.

Chronic inflammation is a root cause of many diseases. Timed eating can lower inflammatory markers throughout your body.

This reduction in systemic inflammation supports overall health. It creates a better environment for all your cells.

Conditions like high cholesterol may improve. The combined effect is a stronger, more resilient cardiovascular system.

Enhanced Brain Function and Cellular Repair

Your brain may gain surprising advantages from this routine. Many people report sharper focus and better concentration.

The mechanism here involves cellular cleanup called autophagy. During longer non-eating periods, your cells remove damaged components.

This repair process is vital for cellular health. It may help protect against age-related cognitive decline.

Alternate-day patterns might offer particular neuroprotective benefits. Switching fuel sources could shield brain cells.

Sleep quality often improves as your circadian rhythm aligns. Better rest supports memory consolidation and mental clarity.

Research suggests these cognitive results are most noticeable with consistency. Your brain thrives on metabolic flexibility.

Remember, individual experiences vary. These health benefits generally appear while actively following a plan.

Choosing nutritious foods during eating windows maximizes potential. The synergy of timing and quality nourishment creates the best results.

Comparing the Most Popular Intermittent Fasting Schedules

Not all meal timing plans are created equal—each offers unique challenges and benefits for different lifestyles. Your choice depends on daily routine, discipline level, and health goals.

We’ll break down four common patterns. You’ll see how they structure eating and non-eating periods. This comparison helps you identify the best fit.

The 16/8 Method (Time-Restricted Feeding)

This approach is likely the most popular time-restricted pattern. You fast for 16 hours each day and eat during an 8-hour window.

Many people find it convenient. It aligns well with sleep—you might finish dinner by 8 PM and eat breakfast at noon.

Common windows include 12-8 PM or 9-5 PM. This flexibility makes it a safer first-time option for beginners.

Variations exist for different comfort levels. The 14/10 method has a shorter fast. The 18/6 pattern is more advanced.

This daily rhythm suits busy professionals. It requires consistency but feels natural once established.

The 5:2 Diet (Twice-a-Week Method)

This weekly pattern offers more flexibility. You eat normally for five days each week.

On the other two days, you limit intake to about 500 calories. These low-calorie days should not be consecutive.

Tuesday and Thursday are popular choices. This spacing helps manage hunger and energy dips.

The structure appeals to those who prefer weekly discipline over daily restrictions. You enjoy normal meals most of the time.

Focus on nutritious, filling foods on low-calorie days. Soups, vegetables, and lean proteins work well.

Alternate-Day Fasting

This pattern involves cycling every other day. You alternate between regular eating and reduced intake.

The modified version allows about 500 calories on fasting days. This equals roughly 25% of normal intake.

The strict version involves zero calories every other day. This intensity leads to more side effects.

Research notes a potential concern. One study showed elevated LDL cholesterol after six months off this diet.

This method demands significant adaptation. It may suit experienced individuals with clear short-term goals.

The Eat-Stop-Eat Method (24-Hour Fast)

This is among the most intense patterns. You complete a full 24-hour fast once or twice weekly.

For example, you might finish dinner at 7 PM and not eat again until 7 PM the next day. Another option is breakfast to breakfast.

Side effects can be extreme. Fatigue, headaches, and irritability are common during the adaptation phase.

We strongly caution beginners about this method’s intensity. It requires careful planning and hydration.

This approach might work for those seeking metabolic reset. Always listen to your body’s signals.

Method	Structure	Difficulty	Best For	Key Consideration
16/8 Method	Daily: 16-hour fast, 8-hour eating window	Beginner to Intermediate	Busy professionals, first-timers	Aligns with sleep; highly sustainable
5:2 Diet	Weekly: 5 normal days, 2 low-calorie days (500 cal)	Intermediate	Those preferring weekly flexibility	Keep low-calorie days non-consecutive
Alternate-Day	Every other day: 500 calories or zero calories	Advanced	Experienced individuals, short-term goals	Monitor cholesterol; significant adaptation needed
Eat-Stop-Eat	Weekly: 24-hour fast once or twice	Advanced	Metabolic reset seekers	High intensity; manage side effects carefully

Your ideal pattern balances challenge with sustainability. Consider your daily schedule and personal tolerance.

Some people thrive on daily structure. Others prefer weekly discipline. There’s no single best method for everyone.

Start gently if you’re new to timed eating. You can always adjust your approach based on results and comfort.

How to Start Your Chosen Intermittent Fasting Schedule: A Step-by-Step Guide

The transition from learning about meal timing to actually doing it can feel daunting, but breaking it down into manageable steps makes all the difference. This guide translates theory into a practical action plan.

We’ll walk you through each phase of implementation. You’ll learn how to match a method to your life, set your hours, stay hydrated, and adjust as needed.

Think of this as your personalized roadmap. Following these steps helps ensure a smooth and sustainable start.

Step 1: Choosing the Right Method for Your Lifestyle

Your success begins with selecting a pattern that fits your reality. Consider your daily routine, social commitments, and natural hunger cues.

Ask yourself key questions. Do you naturally skip breakfast? The 16/8 plan might suit you perfectly.

Do you prefer having full eating days most of the week? The 5:2 approach could be your ideal match.

Be honest about your discipline level. Beginners often thrive with gentler daily windows. More experienced people might explore alternate-day patterns.

Your primary goals matter too. Weight management, metabolic health, or simple routine structure—each aim suggests a different way forward.

There’s no single best method for everyone. The right choice is the one you can stick with consistently.

Step 2: Setting Your Fasting and Eating Windows

Once you pick a plan, define your specific hours. Consistency is crucial for your body to adapt.

For daily patterns like 16/8, choose an 8-hour window that aligns with your life. Many people select noon to 8 PM or 9 AM to 5 PM.

Start your non-eating time about three hours before bedtime. This helps avoid nighttime snacking and aligns with your circadian rhythm.

Try to coordinate your eating window with work breaks or family meals. This reduces social friction and makes the routine feel natural.

Write your chosen hours down. Setting a clear schedule increases commitment and reduces daily decision fatigue.

Remember, flexibility within reason is okay. The key is maintaining similar days most of the week.

Step 3: What You Can (and Can’t) Drink During a Fast

Proper hydration makes your non-eating periods comfortable and safe. Knowing what beverages are allowed is essential.

You may consume zero-calorie drinks. These will not break your fasted state.

Stick to this definitive list:

• Water (plain or sparkling)
• Black coffee (no cream, milk, or sugar)
• Unsweetened tea (green, herbal, or black)

Avoid these completely during fasting hours:

• Artificial sweeteners (saccharin, aspartame, sucralose)
• Bone broth or any broth with calories
• Zero-calorie drinks with flavorings or additives
• Cream, milk, or sugar in coffee/tea

A helpful tip: consider adding electrolyte supplements to your water. This can counter initial side effects like lightheadedness, fatigue, or low blood pressure.

Electrolytes support hydration at a cellular level. They help you feel more stable during the adaptation phase.

Step 4: Listening to Your Body and Adjusting

Starting any new routine involves trial and error. Your body will send signals about what works and what doesn’t.

Learn to differentiate between normal hunger and signs that need adjustment. Mild hunger pangs are common and often pass quickly.

Persistent fatigue, dizziness, or irritability may indicate your approach needs tweaking. These are not signs to simply “push through.”

We encourage a gradual start. Begin with a 12-hour overnight fast if you’re new to this way of eating.

Slowly extend your fasting window by 30-60 minutes every few days. This gentle ramp-up helps your metabolism adapt without shock.

When breaking your fast, choose easily digestible, nutritious food. Eat until satisfied, not overly full.

If you feel unwell, it’s always okay to end a fast early. There’s no failure in listening to your body’s needs.

Track your energy levels, sleep quality, and mood. These metrics tell you more than the scale alone.

Remember, this is a personal journey. What works for other people might not work for you. Adjust your meals, hours, and plan based on your unique experience.

Be patient during the first few weeks. Most side effects diminish as your body becomes metabolically flexible.

What to Eat During Your Eating Windows

Your chosen meal timing plan provides the framework; the meals you build within it determine your energy, satiety, and overall health. Focusing on when you eat is powerful, but pairing it with smart food choices creates a true synergy for your well-being.

This approach to eating isn’t a pass for poor nutrition. What you consume directly fuels your body, impacts your energy levels, and influences your long-term results. Let’s explore how to make every bite count.

Foods to Focus On for Satiety and Nutrition

To feel satisfied and energized throughout your day, prioritize whole, nutrient-dense foods. These choices help stabilize blood sugar and keep hunger at bay, making your non-eating periods much more comfortable.

Build your meals around these core categories:

• High-Quality Proteins: Chicken, fish, eggs, tofu, and legumes. Protein promotes fullness and supports muscle maintenance.
• Healthy Fats: Avocado, nuts, seeds, and olive oil. Fats provide sustained energy and aid in nutrient absorption.
• Fiber-Rich Vegetables & Whole Grains: Leafy greens, broccoli, quinoa, and oats. Fiber slows digestion, enhancing satiety.
• Low-Sugar Fruits: Berries, apples, and citrus. They offer vitamins and antioxidants without major blood sugar spikes.

This balanced way of eating supports your body‘s needs. It provides the tools for effective weight loss and lasting health.

Sample Meal Ideas for Different Schedules

Your specific plan guides how you distribute these foods. Here are practical ideas tailored to popular methods.

For a 16/8 Pattern (Two Substantial Meals):

• Lunch (Breaking your fast): A large salad with grilled chicken, avocado, and a variety of colorful vegetables.
• Dinner: Baked salmon with a side of roasted broccoli and quinoa.

For a 5:2 Diet (On a ~600 Calorie Fasting Day):

• Meal 1: Scrambled eggs with spinach and a small handful of berries.
• Meal 2: A large salad with grilled chicken and avocado (as shown above).

For a Three-Meal Approach:

• Breakfast: Greek yogurt with blueberries and a sprinkle of chia seeds.
• Lunch: A tuna lettuce wrap with sliced cucumber and bell peppers.
• Dinner: Grilled whitefish with steamed broccoli and a small sweet potato.

These examples show how you can meet your calories and nutrition goals within any window.

Breaking Your Fast Mindfully

The first meal after a period of not eating is crucial. Your digestive system is waking up. A gentle, nutritious re-introduction of food sets you up for success.

Avoid large, heavy, or sugary meals that can cause an energy crash. Instead, opt for something light, easily digestible, and protein-rich.

Ideal choices include:

• A vegetable omelet with a side of fruit.
• A smoothie made with protein powder, spinach, and a small amount of berries.
• A bowl of soup with lean protein and vegetables.

Starting this way helps manage hunger cues and provides steady fuel. It’s a simple habit that makes your entire diet more effective and sustainable for the long term.

Special Considerations: Intermittent Fasting for Women

The conversation around meal timing often overlooks a crucial fact: biological differences mean women may need to approach this practice differently. Your body’s hormonal landscape responds uniquely to changes in energy availability.

This doesn’t mean timed eating is off-limits. It simply requires more awareness and potential adjustments. Understanding these nuances helps you make informed choices for your well-being.

Why Fasting Affects Men and Women Differently

Women’s physiology is finely tuned to energy availability for reproductive functions. Your system prioritizes these vital processes above all else.

When energy intake drops significantly, it can signal a potential “famine” state. This triggers protective responses that may affect menstrual regularity and hormone balance.

Animal studies provide cautionary insights. Rodent research suggests that strict patterns may disrupt estrogen levels and cycle timing.

Human reproduction demands substantial energy resources. Periods of very low intake could negatively impact these complex functions over time.

Bone strength is another consideration. While one review found that this approach doesn’t impact mineral density like constant calorie restriction might, maintaining nutrient intake remains essential.

The key takeaway? Your body communicates its needs. Listening to these signals helps you avoid unwanted side effects.

Adapting Fasting Schedules for Hormonal Health

A gradual, gentle strategy often works best for long-term success. Small changes implemented over months prove more sustainable than drastic shifts.

Consider starting with less restrictive windows. A 14/10 or even 12/12 pattern allows your system to adapt slowly without shock.

Your menstrual cycle offers natural guidance. Some women find it helpful to avoid stricter practices during the luteal phase (the week or two before menstruation).

During this time, your body’s energy needs and hormone fluctuations are different. Being flexible shows respect for your natural rhythms.

Nutrient density becomes paramount. When you do eat, focus on quality nourishment that supports hormonal balance and overall health.

Consideration	Potential Challenge	Recommended Adaptation	Key Benefit
Hormonal Sensitivity	May disrupt menstrual regularity	Start with 12/12 or 14/10 windows	Gentler transition for endocrine system
Energy Requirements	Reproductive functions need steady fuel	Ensure adequate calories during eating periods	Supports overall metabolic health
Cycle Awareness	Needs fluctuate throughout month	Ease restrictions during luteal phase if needed	Works with natural rhythms, not against them
Nutrient Density	Risk of missing key vitamins/minerals	Prioritize whole foods, healthy fats, protein	Supports bone health and hormone production
Progress Timeline	Quick changes may trigger stress response	Implement adjustments over 2-3 months	Creates sustainable, low-stress adaptation

Pay close attention to how you feel. Notice changes in your energy, mood, and cycle patterns.

If you experience missed periods, extreme fatigue, or other signs of hormonal disruption, consider pausing your current plan. These are important messages from your body.

Remember that research in this specific area continues to evolve. What works beautifully for one person might need tweaking for another.

Your individual response matters most. This personalized approach honors your unique biology while exploring the potential benefits of timed eating.

Empowerment comes from knowledge and self-awareness. You have the wisdom to tailor any method to support your health goals.

Understanding the Risks and Who Should Avoid Fasting

No wellness approach is universally perfect, and understanding who should avoid certain practices is as crucial as knowing who might benefit. This balanced perspective builds trust and empowers you to make safe, informed choices about your health.

While many people experience positive results from timed eating, it’s not suitable for everyone. Certain groups face significant risks, and common side effects can occur during the adaptation phase.

We believe in presenting a complete picture. Knowing what to watch for helps you navigate this eating pattern more safely and effectively.

Common Side Effects and How to Manage Them

When you first adjust your meal timing, your body needs time to adapt. Initial side effects are common but usually temporary.

You might experience headaches, irritability, or low energy. Persistent hunger and feeling cold are also reported by some people.

These effects often peak during the first week. They typically diminish as your metabolism becomes more flexible.

Practical management makes a big difference:

• Stay hydrated with electrolytes: Add a pinch of salt to your water or use a sugar-free electrolyte supplement.
• Prioritize sleep: Your body repairs itself during rest, which helps manage stress and fatigue.
• Ease up on intense exercise: During the first few days, opt for lighter activities like walking or yoga.
• Break your fast gently: Start with a small, protein-rich meal instead of a large, heavy one.

If side effects persist beyond two weeks, it’s a sign to reevaluate your plan. Your chosen method might be too intense for your current needs.

Common Side Effect	Likely Cause	Management Strategy	When to Be Concerned
Headaches	Dehydration, electrolyte imbalance, caffeine withdrawal	Drink plenty of water with electrolytes; consider a small amount of black coffee	Severe or migraine-like pain that doesn’t improve with hydration
Irritability & Low Energy	Blood sugar adjustment, metabolic transition	Ensure you eat enough calories during your window; include complex carbs	Mood changes that affect relationships or daily function
Persistent Hunger	Insufficient calories or protein in eating window	Focus on satiating foods: protein, healthy fats, and fiber	Hunger that leads to obsessive thoughts about food
Constipation	Reduced food volume, lower fiber intake	Increase water and fiber-rich vegetables during meals	Discomfort lasting more than 3-4 days
Temperature Sensitivity	Reduced calorie intake affecting metabolic rate	Dress in layers; ensure adequate calorie consumption	Constant chills accompanied by fatigue

Groups Who Should Not Try Intermittent Fasting

For some individuals, this eating pattern poses real health dangers. The risks far outweigh any potential benefits.

You should avoid this approach entirely if you fall into any of these categories:

• Pregnant or nursing individuals: These life stages require consistent, ample calories and nutrients for fetal and infant development.
• Those with a history of eating disorders: Restricting eating times can trigger unhealthy patterns and relapse.
• People with hypoglycemia or diabetes: Managing blood sugar becomes dangerously complex without professional guidance.
• Children and adolescents: Growing bodies need steady fuel for development and cognitive function.
• Malnourished individuals or those with very low body weight: Additional calorie restriction can be harmful.
• People with certain chronic diseases: Kidney or liver issues may be exacerbated by metabolic changes.

Research also suggests caution during perimenopause. Hormonal fluctuations during this time may make strict patterns more challenging.

For others, this way of eating may increase the likelihood of binge eating episodes later. It can also promote an unhealthy focus on food rules, sometimes called orthorexia.

Your safety comes first. If you have any doubt about your suitability, the next step is clear.

The Importance of Medical Consultation

Consulting a healthcare provider before starting is a non-negotiable step for many people. This is especially true if you have pre-existing conditions or take medications.

A doctor or registered dietitian can assess your personal health status. They can determine if this approach aligns with your goals and medical history.

Your provider can offer crucial guidance:

• Adjust medication timing to align with your eating windows
• Monitor key health markers like blood pressure and cholesterol
• Help you avoid extreme, unsustainable forms of this practice
• Ensure your plan doesn’t conflict with other treatments

Fasting may affect how and when your body absorbs medications. This requires professional oversight to prevent complications.

Be wary of any plan that promises quick weight loss without considering your overall health. Sustainable well-being is built on a foundation of safety and professional support.

This consultation empowers you to proceed with confidence or choose a different path. Either way, you’re making the best decision for your long-term wellness.

Conclusion: Finding Your Sustainable Fasting Rhythm

Ultimately, your success with meal timing depends on finding a pattern that becomes second nature. The best intermittent fasting schedule is the one you can maintain consistently. It should fit your lifestyle, health status, and personal goals.

View this as a long-term rhythm, not a short-term fix. Flexibility and self-awareness matter more than strict rules. As noted, “Choose a method that you can stick with, feel great with and meet your nutrient needs with.”

Use our comparison guide to experiment safely. Pay close attention to how your body feels each day. Your personal experience is the ultimate guide to what works.

You now have the tools to make an informed choice. Focus on sustainable results that support your overall wellbeing. This approach should feel manageable and beneficial over time.

A deeper dive into this topic: Eat Stop Eat Review: Honest Intermittent Fasting Guide 2026.

FAQ

Q: How do I know which intermittent fasting method is right for me?

A: The best approach depends on your lifestyle and goals. The 16/8 method is a great starting point for most people due to its simplicity. If you prefer a more flexible weekly routine, the 5:2 diet might suit you better. Consider your daily schedule, social commitments, and how your body responds to hunger. Many find success by starting with a shorter fasting window and gradually increasing it.

Q: Can I drink anything while I’m fasting?

A: Yes, staying hydrated is crucial. You can drink water, black coffee, and plain tea without milk, sugar, or sweeteners. These drinks typically contain zero or negligible calories, which helps you stay in a fasted state. Bone broth is another popular option for some plans, as it provides minerals and can help curb hunger.

Q: Will I lose muscle if I follow this plan?

A: When done correctly with proper nutrition, these eating patterns can help preserve lean muscle mass while promoting fat loss. The key is to consume enough protein during your eating periods. Studies suggest that time-restricted feeding may support muscle protein synthesis. Combining your plan with resistance training offers the best protection for your muscles.

Q: Is breakfast really the most important meal of the day?

A: Not necessarily. This common belief is being challenged by modern nutrition science. For many people, skipping a morning meal fits naturally into a time-restricted eating window. What matters more is the overall quality and nutrient density of the food you eat throughout your entire feeding period. Listen to your body’s hunger cues rather than the clock.

Q: What are the most common side effects when starting?

A: Initially, you might experience hunger, irritability, or low energy as your body adapts to a new eating rhythm. Headaches or constipation can also occur, often due to dehydration. These effects are usually temporary, lasting a few days to a couple of weeks. Drinking plenty of water, ensuring you eat enough during your window, and getting adequate sleep can help manage them.

Q: Should women follow a different schedule than men?

A: Yes, hormonal differences are important. Women, particularly those of reproductive age, may be more sensitive to prolonged periods without food. A less restrictive approach, like a 14/10 daily window or fasting only on certain days of the week, is often recommended to support hormonal balance. Paying close attention to your cycle and energy levels is key.

Eat Stop Eat Review: Honest Intermittent Fasting Guide 2026