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 with calories, so this can be a good one to start with. Here is more information:
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. A Twenty four hour fasting window is what is involved in the Warrior Protocol or the Eat-Stop-Eat method of intermittent fasting. With the 16-8, you are fast for 16 hours. 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.
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 isn’t a huge stretch. Think about the weekends when you plan to go to brunch at lunchtime; you probably don’t’ eat until noon or 1 in the afternoon. Depending on when you ate the night before, this might easily be 16 hours later or longer. You just need to schedule your meals accordingly so that you eat for 8 hours, then fast for the next 16, and repeat.
Tips for Doing the 16-8 Fasting Protocol
If you’re new to intermittent fasting or just this protocol, here are some tips that can help:
Consider fasting more in the morning – With an 8-hour eating window, you can choose to schedule it during any time, then fast for the following 16 hours. If you tend to munch at night or like going out with friends in the evenings, you might be better off starting the fasting window later, by skipping breakfast and eating a late lunch the following day.
Skip all calories – While you should definitely have plenty of water during the fasting hours (a must – 1/2 your body weight in ounces of water up to 100 ounces, unless you are sweating a lot or doing extreme workouts – then more is good), and you can have coffee and tea, skip everything with calories. This includes creamer in your coffee and Bulletproof coffee. If you are feeling faint or ill, or just like flavored coffee, a little creamer or cup of broth won’t hurt you, but it really is better to stick to no calories.
Make sure you give your body time to adjust. The 16 hours of fasting might be difficult for the first few days, but you will get used to it. It’s likely that after a few days, you may not feel hungry at all during the fasting window!
[RECIPE] Thai Coconut Shrimp Soup
Serves 4
Ingredients:
- 2 T. coconut oil
- 1 lb. medium wild-caught shrimp, peeled and deveined
- Sea salt and black pepper, to taste
- 3 large green onions, chopped
- 2 medium carrots, diced
- 1 red bell pepper, diced
- 2-3 garlic cloves, minced
- 2 t. fresh ginger, grated
- 2-3 T. red curry paste
- 1 13.5-oz. can full-fat coconut milk
- 3 c. chicken or vegetable broth, preferably organic
- 3 c. baby spinach, roughly chopped
- 2 T. fresh lime juice
- ¼ c. fresh cilantro, chopped
To Serve:
- 3 c. cooked rice
Directions:
- Heat the coconut oil in a large high-sided skillet over medium heat. Add the shrimp and season with salt and black pepper, to taste. Cook, stirring occasionally, until the shrimp turns pink and slightly opaque, approximately 2-3 minutes. Remove shrimp from skillet and transfer to a plate. Set aside.
- In the same skillet, add the green onions, carrots, and bell pepper. Season with salt and black pepper, to taste and stir to combine. Cook, stirring occasionally, until the veggies soften and develop a bit of color, approximately 4-5 minutes.
- Stir in the garlic and ginger and continue cooking just until fragrant, approximately 1-2 minutes.
- Add the curry paste, coconut milk, and the broth and stir until thoroughly combined. Bring to a boil, and then reduce heat to medium-low. Simmer, stirring occasionally, for 6-8 minutes, or until heated through.
- Stir in the spinach and simmer until wilted, approximately 2 minutes. Return the shrimp to the skillet and add the fresh lime juice and cilantro. Season with additional salt and black pepper, to taste, and stir to combine. Serve immediately over steamed rice. Enjoy!
To Your Health,
Patti
