Structure is key to a healthy and active lifestyle – but it’s not always easy to find a consistent pattern in your day-to-day. For those who are interested in taking a fresh approach to their diet, and for whom fasting is suitable, Kompanion Intermittent Fasting is a good starting point. It introduces you to the basics of intermittent fasting, supports you with a personalised plan and helps you understand the long-term health benefits.

Here’s a quick introduction to the app and its useful features.

Head to the Explore tab to find articles about the fasting process and what to expect in the short and long term. From the menu bar at the top, select Recipes to get a curated list of fresh and tasty dishes that you can whip up easily during your week – think savoury goodness such as the zucchini pancakes and satisfying sweets like the wholesome oatmeal cookies. Each recipe includes serving size and detailed preparation instructions, and everything is designed to include a balance of ingredients such as fibres, vegetables, proteins and whole grains that make you feel full for longer.

Calculate your nutrition score on the Nutrition tab by logging your daily meals and snacks. To better analyse your results, input the portion or an approximation such as two boiled eggs, 100 grams of quinoa, two tomatoes etc. You’ll then get a breakdown of the percentage of macronutrients in your meals and how it stacks up against your daily nutritional needs. There’s also a water tracker for keeping tabs on your hydration levels, an important element of your fast.

On the My Plan tab, you’ll get tips and insights to guide you on your personalised fasting plan. Try the daily quiz to see how much you’re learning about things such as secret fast-breakers. And because every health and fitness journey is better when shared with others, you can invite your friends to join you – tap the Profile tab and scroll to the bottom to find your fasting buddies.