Intermittent fasting, including the 16/8 method, involves cycling between periods of eating and fasting. It has many potential health benefits.

 

Here are the steps to follow for an 16/8 intermittent fasting schedule:

1.         Understand the Schedule: With 16/8 intermittent fasting, you fast for 16 hours and have a 8-hour eating window each day.

2.         Choose Your Eating Window: Decide on the 8-hour period during which you will eat your meals. This could be from noon to 8 PM, 1 PM to 9 PM, or any other 8-hour period that fits your schedule.

3.         Start the Fast: Begin your fast after your last meal of the day. This means no caloric intake during the fasting period. However, you can drink water, herbal tea, black coffee, or other non-caloric beverages during the fasting period to help you stay hydrated and curb hunger.

4.         Gradual Transition: If you're currently eating throughout the day, gradually reduce your eating window by pushing breakfast later or having an earlier dinner until you reach the desired 16/8 schedule. This can help your body adjust more easily. Also consider starting for one day each week and then gradually increasing to at least 3 days per week ( example-Mondays, Wednesdays, Fridays)

5.         Stay Consistent: Try to stick to your eating and fasting schedule every day. Consistency is key to seeing results with intermittent fasting. I recommend  a period of 3 months then re-assess progress.

6.         Control Portion Sizes: Even though you have a 6-hour window, it's essential to control portion sizes and avoid overeating. Pay attention to hunger cues and stop eating when you feel satisfied.

7.         Break Your Fast: When your eating window begins, have your first meal. It's important to eat balanced, nutritious meals during your eating window to ensure you're getting all the nutrients your body needs. Consider a warm liquid as part of first meal.

8.         Limit Sugary and Processed Foods: Try to minimize consumption of sugary and processed foods during your eating window, as they can spike blood sugar levels and lead to energy crashes.

9.         Listen to Your Body: Pay attention to how you feel during your fasting and eating periods. If you feel overly hungry or fatigued, it's okay to adjust your eating window or seek advice from a healthcare professional.

10.       Monitor Progress: Keep track ( journal)of your progress over time, including changes in weight, energy levels, and overall well-being. Adjust your fasting schedule as needed based on your goals and how your body responds.

11.       Combine with Healthy Lifestyle Habits: Intermittent fasting works best when combined with a balanced diet and regular exercise. Make sure to prioritize healthy food choices and physical activity to maximize the benefits of intermittent fasting.

12.       Be Flexible: While consistency is key to seeing results, it's also important to be flexible. If you have social obligations or events, you can adjust your fasting schedule accordingly.

 

14.       Be Patient: Results may not be immediate, so be patient and give your body time to adapt to the fasting schedule. Remember that intermittent fasting is just one tool in a healthy lifestyle toolkit, and results will vary from person to person. I recommend doing it for a period of at least 3 months .