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LeanGains, 16-8 IF Protocols

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