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.
