On your plan, you will choose what time you want to start your intermittent fasting. Your plan have an 8 hour window to eat in a 24 hour day with a 16-hour fasting window.

Fasting for 16-hours can boost your metabolism, quickly increasing weight loss, improve blood sugar, boost brain function and increase longevity.

• 8am - 4pm

• 9am - 5pm

• 10am - 6pm

• 11am - 7pm

• 12pm - 8pm

• 1pm - 9pm

• 2pm - 10pm

You will choose one time frame that works for you with an 8 hour window to eat and fasting for the remaining 16 hours.

Sample:

Meal 1 - 10am

Meal 2 - 1pm

Meal 3 - 5pm

Meal 4 - 6pm (No Food After 6pm)

Intermittent fasting will work no matter what time of the day you fast. If you work nights, intermittent fasting will also have the added effect of counteracting some of the metabolic slowdown that occurs when you are up at night time instead of sleeping.

As long as you fast for 16+ hours and eat only within the remaining 8 or less hours, you will allow intermittent fasting to work its magic. Most people prefer to do their eating outside of work, unless they do a very physical job. Between work and sleep, you should be getting the bulk of the fast done, and you can then eat pretty much the rest of the day. Fasting when working overnight is really no different than if you work the day shift. Either way you won’t be eating during the night time hours and will only eat for a few hours.

You will use exactly the same principles as you would if you were working the day shift. There will be a few variables that will affect how you should lay out your fast and your work day. These include:

• When do you prefer to sleep? Before or after work?

• When do you prefer to eat? Before or after work?

• How physical is your job? What are your energy needs?

• How difficult is it for you not to eat through your work shift?

If you prefer to sleep before you go to work, it makes more sense to go ahead and continue your fast through the night and then eat once you get off. otherwise you’ll have to do all your eating while you’re at work.

If you prefer to sleep when you get off (during daytime hours) then necessarily you will have to eat in the evening in the hours leading up to your shift.

If you are working a very physical job and need more quick energy, it is wise to use the second approach, or overlap your eating window at the beginning or the end of your shift.

Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. Coffee can be particularly beneficial during a fast, as it can blunt hunger. No food is allowed during the fasting period.

No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.

Here’s one example: Skip your breakfast and have your first meal at noon. Then have your last meal at 8 p.m. That’s it! You’ll have fasted about 16 hours in a day, which would be the 16/8 method – eating for 8 hours and fasting for 16 hours

Fasting in the evening and overnight, then eating early in the day is the pattern that has the most profound benefits. The research is clear that people who eat in the morning and afternoon have healthier blood lipid profiles and better blood sugar control and tend to weigh less than those who eat late in the day.

YES, absolutely! Exercising in a fasted state might even encourage your body to burn fat for fuel. That being said, listen to your body. If exercising during a fast doesn’t feel right, Please don’t do it!

Note: fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.

You can find many BCAA products on Amazon.

Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.

All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.

No. Studies show that short-term fasts actually boost metabolism.

Allowing your child (Under 18) to fast is probably a bad idea, Don’t do it.

Yes, non-caloric supplements are fine during the fasting period.

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.

Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 3-4 hours before bed.

People may choose one of the following 8-hour eating windows:

9 a.m. to 5 p.m.

10 a.m. to 6 p.m.

noon to 8 p.m.

Within this timeframe, people can eat their meals and snacks at convenient times. Eating regularly can help you to avoid excessive hunger.

It is common for people to believe that if you refrain from eating for an extended period of time, your body will hold onto body fat instead of using it for energy. Shifting away from thinking about calories and leaning into more whole foods and relying on healthy fats like avocado, coconut oil, and olive oil can promote fullness and improve the benefits of fasting.

• Strive for 12-16 calorie-free hours.

• Avoid snacking between meals and at night to let your body burn fat between meals

• Stay active throughout the day to help build muscle.

• Drink water or a calorie-free electrolyte beverage during fasting times to help you stay hydrated and reduce cravings and hunger.

• If coffee or tea is part of your normal routine, you can consume them during your fasting period.

• Don't binge after fasting, eat to feel satisfied, but don't overdo it.

• Ride out the hunger periods, they will pass!