How do I do Intermittent Fasting – The 16/8 Method?

Fasting has been a part of human evolution since the beginning of time. Our ancestors, who were hunter-gatherers did not have access to food year-round. As a result, they evolved to function without food for extended periods of time. At that time, they never knew when they might be able to catch a source of meat or come across clusters of berry trees. In fact, even today, many religions incorporate fasting into their spiritual practices. These religions include Islam, Christianity, Judaism and Buddhism.

Today, we define intermittent fasting (IF) as an eating pattern that cycles between periods of fasting and eating. While traditional diets focus on specific foods and often calorie counts, IF focuses on when you should eat, not what you should eat.

There are several methods to choose from when it comes to IF. They are 16/8 Method, Eat-Stop-Eat, and 5:2 Diet. In this blog we will discuss the 16/8 Method. Next week, we will cover the Eat-Stop-Eat Method; the following week we will cover how to do the 5:2 Diet, and the week after that, we will cover the benefits to you of intermittent fasting.

In this blog we will discuss the 16/8 Method, also known as Leangains Protocol, recommends skipping breakfast and restricting your daily eating window to 8 hours followed by a 16 hour fast. So, let’s say you choose the hours between 12 noon and 8 PM as your eating time, this means that it is only during this time that you consume your calories for the day.

Some people believe that this method works because it supports the body’s natural circadian rhythm or internal clock. Using this method, most people consume their daily calories during the middle of the day. While there are no restrictions on the types or amounts of food that people can eat during their chosen 8-hour eating period, as with any diet, it is important that your daily nutritional needs are met. However, with this diet like any diet, it is much more efficient if you eat healthy foods.

These are your 8-hour eating window options.

·         9 am to 5 pm

·         10 am to 6 pm

·         Noon to 8 pm

When using this IF diet, it is important for participants to eat regularly to prevent blood sugar peaks and dips, and to avoid excessive hunger.

With this IF diet, it is crucial that you focus on eating nutritious food and limiting or abstaining completely from junk food. Since you are only allowing yourself to eat during an 8-hour period. It is crucial that your calorie intake contains the vitamins and nutrients that your body needs in order to function for the other 16 hours that you are not eating.

These are the foods that make up a balanced diet…

·         Fruits and vegetables

·         Whole grains

·         Lean protein sources

·         Healthy fats

In order to feel full and satisfied, it is important that you consume fruits, vegetables, and whole grains as they are high in fiber. With this diet, as with any diet, it is important that you drink plenty of water throughout the day.

If you have any questions about the 16/8 Method of Intermittent Fasting, please email me at info@kairoscoachingbylakeitha.com.

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