The 16-8 Intermittent Fasting Protocols
If there was one intermittent fasting protocol that most people tend to try first, it is
probably the 16-8 protocol. Also called LeanGains, the 16-8 fasting protocol is good for
beginners because you don’t go as long in between eating periods. Many people
struggle with IF that requires going 24 hours or longer without eating or drinking
anything, so this can be a good one to start with. Here is more information about
Tips for Starting an Intermittent Fasting Protocol
By now, you have probably read about intermittent fasting and all of its health benefits,
but now it is time to start planning. You should not just jump into it without getting all the
pertinent information, and definitely not without planning ahead of time. Here are some
tips for starting an intermittent fasting protocol.
Plan Ahead of Time
One of the most integral parts of starting an intermittent fasting protocol is planning properly. You need enough time to plan ahead, including choosing your protocol, and knowing when and how to eat. Don’t just spend 20 minutes reading about IF, then assume you can start tonight. It takes time to learn about different methods and what will work with your schedule. Take the time to write down what times of the day you will eat, workout, and fast, so that you know what to expect.
Don’t Follow the Common Mistakes
There are some mistakes that people tend to make when they begin with intermittent
fasting. By planning ahead, you are already avoiding one of the common pitfalls. In
addition, try not to obsess too much about the eating and fasting windows. This is where
many people go wrong. Just eat at the same time for each eating window, and it should
be fairly easy. You can also set timers or put it on your calendar if that is simpler for
you. Over time, you will become accustomed to how long you go without eating.
You also want to avoid these common mistakes:
Don’t binge eat when it’s time to eat after a fast
Avoid excessive cardio when you are fasting
Don’t use this as an excuse to eat what you want
Eat as Healthy as You Can
When you first start with a new intermittent fasting protocol, make sure when you eat,
you are eating healthy food, but don’t be too strict. There is a delicate balance here
between nourishing your body and providing essential fuel that gets you through the
next fasting stage, but not depriving yourself so much of what you want, that you can’t
stick with intermittent fasting. It is okay to eat how you normally would with intermittent
fasting, unless you have some type of strict diet regimen you need to stick to, from low-
carb to being gluten-free. It is also a good idea to talk to your doctor about what to eat
even while doing intermittent fasting.
Benefits of the 16-8 Protocol
Ease of following this protocol is one of the main benefits. You aren’t having to go 24
hours between meals, which can be very hard for some people. This is what is involved
in the Warrior Diet or the Eat-Stop-Eat method of intermittent fasting. With the
LeanGains, or 16-8, you are only going 16 hours without eating. Keep in mind a lot of
this is while you are sleeping, so there are just a few hours in the morning and a few
hours in the evening where you are not eating while awake.
You can also reduce your hunger as your body becomes accustomed to the protocol,
and burn all the stubborn fat your body has been holding onto. Don’t forget the
convenience of only eating 8 hours out of the day, instead of trying to plan and schedule
meals every few hours.
How to do the 16-8 Protocol
This is one of the simplest intermittent fasting protocols, which is why it also happens to
be one of the most popular. If you think about it, going 16 hours without eating really