The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours. Re-feeding should occur within an 8 hour time frame once the fast is broken. If wake time is 6:00 - 7:00 am, break the fast at noon. Spend the afternoons and evenings in the fed state. A sample day is: 1:00 pm - Largest meal 4:00 pm - Medium meal 8:00 - 9:00 pm - Smallest meal Begin fast after last evening meal. During the fasting phase, no calories are consumed. Though, ½-1 teaspoon of milk can be added per each cup of coffee. Calorie free sweeteners, diet soda and sugar free gum are all allowed during the fasting phase. Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.
|