Protocol: Intermittent Fasting Weight Loss Guide
Ready to give intermittent fasting a try?
The 16/8 method is a great way to start. By cycling time periods of when to eat rather than how much to eat, this method can help with weight loss, metabolism, autophagy, glucose regulation and more.
To make the transition smoother, we've put together a stepby-step guide on how to ease into the 16/8 method. Give it a try and see how it can make a difference for you!
Week 1-2: Building blocks
Ready to feel amazing?
Start by extending your overnight fast to 12 hours. So if you finish dinner at 8 p.m., wait until 8 a.m. the next day before eating.
Next up: adjust meal timing. Gradually shift your meals to fit within a more condensed time frame, such as 10 a.m. to 6 p.m., reducing your eating window.
Say hello to a refreshed and revitalised you.
Week 3-4: Transitioning to 14-16 hours
Ready to take your fasting routine up a notch? Gradually increase your fasting window by an hour or two daily. Start with a 14-hour fast and pay close attention to your body's hunger levels and response.
Once you feel comfortable, aim for a 16-hour fast and see how it goes. Remember, we're here to make your fasting journey as convenient and approachable as possible.
Week 5-6 Implementing 16/8 method
Get your eating on track with a definite window. Whether it's 12 p.m. to 8 p.m. or 1 p.m. to 9 p.m., setting a specific 8-hour time frame for meals can help you achieve your health goals. If you need to adjust, listen to your body and seek guidance from a healthcare professional.
During the fast phase you are allowed to have water, coffee, herbal tea, and sparkling water. Aim to drink 2L of water a day.
Keep Track on your before/after
- Take pictures
- Take your hip and waist measurements
- Compare the fit of your clothes
Weight measurement guidelines:
- Once every 2 weeks
- On an empty stomach
- Minimal clothing