16/8 Method

The 16/8 method, also known as the Lean gains method, involves fasting for 16 hours and then consuming all of your daily calories within an 8-hour window. This method is one of the most widely studied and popular forms of intermittent fasting.

Here’s a step-by-step guide on how to do it:

1. Decide on your eating window: Choose an 8-hour window during the day when you will consume your meals. For example, if you have your last meal at 7 PM, you will not eat again until 11 AM the next day.
2. Stick to non-caloric beverages during the fasting period: During the fasting period, you should only consume non-caloric beverages such as water, black coffee, or tea. Avoid consuming anything with calories, such as juice or milk.
3. Plan your meals and snacks: Plan your meals and snacks in advance so you’re not caught off guard when you’re feeling hungry. Make sure to include nutrient-dense foods such as fruits, vegetables, lean protein, and whole grains.
4. Eat mindfully: During your eating window, eat your meals and snacks slowly and savor the flavors. Avoid eating too quickly or eating to the point of feeling overly full.
5. Be consistent: Try to stick to the same schedule every day. Intermittent fasting can be more effective when done consistently.
6. Listen to your body: Intermittent fasting isn’t for everyone, and it’s important to listen to your body and adjust your plan accordingly. If you’re feeling weak, tired, or excessively hungry, it may be best to return to a regular eating schedule or speak with a healthcare professional.
7. Track your progress: Keep track of your weight and measurements, and take note of how you feel. It may take some time to see results, but with consistency, you will likely notice improvements in your body composition and overall health markers.

Remember to consult with your healthcare professional before starting any new diet or exercise program, They will be able to advise you on the best course of action for your specific needs and medical history.Regenerate response