How to do an intermittent diet?

I have been asked many times how to do the Intermittent Diet to lose weight and improve your health.

The Intermittent Diet is perhaps the easiest to understand and follow. Instead of reducing your calorie intake greatly or cutting out certain food groups, it simply limits the number of hours of the day you will eat and when you will fast.

Having followed the 16:8 diet continuously for over 18 months myself, I’m not surprised by how popular it seems to have become. Everywhere you look there is an article about it. Even my daughter has started talking about it, so she has, without a doubt, reached the mainstream diet market.

It’s not just the latest fad. An intermittent fasting is nothing new in fact, its origins can be traced back to many ancient religious and cultural practices. For thousands of years, fasting has been promoted as a spiritual cure, adopted by the world’s religions. For Muslims, the holy month of Ramadan entails fasting every night from sunrise to sunset, and weekly fasting on Mondays and Thursdays is also recommended by Muhammad. Judaism has 25 hours of fasting a day for atonement, Yom Kippur.

“And when you fast, don’t look sullen like the hypocrites, because they distort their faces so others can see their fasting. Truly, I tell you, they got their reward. But when you fast, anoint your face with oil, and wash your face, so that your fast may not be seen by others, but your Father, who is keeping it a secret. And your Father, who sees in secret, will reward you. ”

Matthew 6:16-18

Fasting is one of the most powerful weight loss interventions in the diet, yet for a long time it was completely ignored in the world of dieting. However, I believe that nothing is better because intermittent fasting benefits people physically, emotionally and mentally.

The form of intermittent fasting I’ve chosen is called 16:8. This is a time-limited form of feeding that only needs to be eaten during a few hours of the day – between 10am and 6pm for example. can rest longer each night, while reinforcing beneficial circadian rhythms.

“Whoever eats until he is cured must fast until he is well.”

English Proverbs

You fast for 16 hours. This gives you an 8-hour ‘eating window’ (e.g. 9am – 5pm, 11am – 7pm, 1pm – 9pm.) With the Continuity diet 16:8 mealtimes can be adjusted to fit one’s lifestyle and preferences, making it a practical approach for many.

If you finish eating at 8 p.m., your first calorie meal or drink the next day should be consumed at noon the next day.

I finished eating before 7pm and then didn’t eat anything until 11am the next morning. However, that’s hard when I’m going to sleep 7 to 8 hours of them. When I’m awake I can drink water, green tea or black coffee. Nothing with calories. Then I have an eight-hour window to eat. Generally for me it’s from 11am to 7pm.

Choose the best start time for you. Try to keep this period at least for the first month.

I would add that women have a harder time with longer fasts, so many women have adjusted this schedule to include a 14 to 15 hour fast, instead of the recommended 16. recommended.

This fasting period means no calories consumed. No food or even drinks with calories. During the fast, you can drink as much water as you like, black coffee, and various zero-calorie herbal teas. Yeld!


There are many benefits of intermittent fasting.

Intermittent fasting has been shown to:

• Increase testosterone;
• Reduce bad cholesterol;
• Reduce blood triglycerides;
• Promotes weight loss;
• Hypotension;
• Slow down the aging process;
• Improve blood sugar;
• Reduce inflammation;
• Increases Human Growth Hormone (HGH) in men;
• Reduced risk of chronic disease;
• Improve uncomfortable skin condition
• Can prolong life.

In addition to the powerful benefits for longevity, weight loss, cardiovascular disease, diabetes, and neurodegenerative disease – intermittent fasting also has amazing gut benefits.

It gives the body a break from the digestive activity it is not allowed to because our normal modern eating habits force the body to work nonstop. The effects of years of poor eating can be reversed in just 7 days of intermittent fasting.

“Fasting is the first principle of medicine; quickly and see the power of the spirit manifest itself. “



Although for many years as a fitness trainer I preached the message that you must “Eat breakfast like a king, lunch like a prince and dinner like a bum”, now I have understand that there are many benefits of not having a breakfast diet.

By skipping breakfast, the body will have more time to crush, digest, assimilate and eliminate the food already in the body instead of burdening the body for a short time after waking up.

Intermittent diets switch your body from burning sugar to burning fat as its primary fuel, which can lead to a truly amazing health change.


Many so-called experts say you can usually eat whatever you want within 8 hours of your eating. I say this is dangerous and scary advice. Adhering to healthy eating guidelines will boost results a lot. I am an advocate of healthy eating and making healthy choices when it comes to eating.

You need to avoid the temptation of junk food, sugar and processed foods while breastfeeding. Eat fresh vegetables and fruits and make sure to eat plenty of protein so your energy levels stay high.

My main meal is always the one before a quick start. But it is always healthy. I suggest eating no more than 2,000 calories for men or 1500 for women.

If you are trying to lose weight, you must never forget that you need to take in fewer calories than you metabolize. I recommend giving up all processed foods, which are high in processed salt and low in potassium and other essential nutrients, and eat a whole-food diet, ideally whole foods. Organic and locally grown to ensure optimum nutrient content.


You may have a hard time the first few days. Hunger can try and make you eat earlier than usual. Do not! Usually, in no more than three days, your body will react and adapt, and you will no longer feel hungry during the fast. In fact, you don’t think about food at all, and have to remind yourself to eat right. In essence, your body is now ‘eating’ its own fat for breakfast, lunch and dinner and therefore no longer feels hungry.

So give it a week and it will not only be easy, I guarantee you will notice big changes. Like more energy, better ability to focus, more focused on what you’re doing.


For those of you looking to lose weight, I assure you it’s great, but you will benefit greatly if you combine it with exercise. I strongly recommend exercising at the end of your no-eating period. Your body normally uses stored carbohydrates in the form of glycogen to fuel you during exercise.

During fasting, when your glycogen stores are depleted, your body will be forced to turn to other energy sources for fuel – like fat. You will see your training performance improve.


I strongly believe in playing it safe. So some of you will be worried about the lack of vitamins and nutrients, so I recommend taking a multivitamin. It won’t hurt!

Intermittent fasting can significantly affect your daily metabolism. Do not fast without consulting your doctor if you are pregnant or unwell.

I am not a medical doctor, simply the owner of a gym chain, a life coach and someone who changed his life with intermittent fasting.

What is your experience with fasting? Do you have unanswered questions above? Please leave comments below and I will respond to them.

“The light of the world will shine within you as you fast and purify yourself. “

Mahatma gandhi

You feel fed up thinking that there is no way out of your current state of health and need to find a solution to remedy your bad health or simply to return to feeling full. energy with countless wake up and go? My test get back your health coaching information


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