Complete Guide to 16/8 Intermittent Fasting: Free PDF & Meal Plan

16/8 Intermittent Fasting PDF: A Complete Guide

If you’re looking to get into intermittent fasting, you may have heard about the 16/8 fasting protocol. As its name suggests, this type of fasting involves eating for 16 hours and fasting for 8 hours each day. This type of fasting is becoming increasingly popular as it has been proven to have impressive health benefits.

In this article, we’ll explain what 16/8 intermittent fasting is and how you can use it to improve your health and wellbeing. We’ll also provide you with a free 7-day intermittent fasting diet plan pdf that you can use to get started. So let’s dive in!

What is 16/8 Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between eating periods and fasting periods, with each period lasting a predetermined amount of time. The most popular type of intermittent fasting is 16/8, which involves fasting for 16 hours and feasting for 8 hours each day. It is also sometimes referred to as the Leangains protocol.

This type of fasting has become popular due to its convenience and effectiveness. By fasting for 16 hours each day, you can enjoy the benefits of fasting without having to drastically change your diet. It’s also much easier to stick to than other types of fasting, such as the 24-hour fast protocol which involves fasting for 24 hours 1-2 times per week.

Benefits of 16/8 Intermittent Fasting

There are many potential benefits to 16/8 intermittent fasting. Most notably, it can help you to lose weight. Studies have shown that intermittent fasting can help you to burn more calories and reduce body fat.

In addition to helping you to lose weight, 16/8 intermittent fasting can also help to improve your overall health. Studies have shown that it can lower your risk of heart disease, reduce inflammation, and improve your blood sugar levels. Furthermore, it can help to boost your energy levels and improve your mental clarity.

How to Get Started with 16/8 Fasting

Getting started with 16/8 fasting is easy. All you need to do is decide when your fasting period will begin and when it will end. Most people prefer to begin their fasting period in the evening and end it in the morning. This means that you would eat dinner at 8pm and not eat again until 12pm the next day.

Once you have decided when your fasting period will begin and end, you’ll need to make sure that you are eating the right foods during your eating period. It is important to focus on eating nutritious, whole foods that will provide your body with the energy and nutrients it needs.

Download the Intermittent Fasting Meal Plan PDF

Now that you know what 16/8 intermittent fasting is and how to get started, it’s time to download the free 7-day intermittent fasting meal plan pdf. This meal plan has been designed to help you optimize your fasting results. It includes simple, delicious recipes and a detailed meal plan to make it easy for you to stick to your diet.

Optimize Your Fasting Results

In addition to following the meal plan, there are a few other things you can do to optimize your fasting results. Firstly, make sure that you are getting plenty of sleep each night. This will help to ensure that your body is well-rested and ready to tackle the day.

Secondly, make sure that you are staying hydrated. Dehydration can cause fatigue and make it harder for you to stay on track with your fasting. So make sure to drink plenty of water throughout the day to stay hydrated.

Finally, make sure that you are exercising regularly. Exercise can help to boost your energy levels and make it easier for you to stick to your fasting routine.


Intermittent fasting is a great way to improve your health and lose weight. The 16/8 fasting protocol is one of the most popular types of intermittent fasting and it’s easy to get started. All you need to do is download the free 7-day intermittent fasting meal plan pdf and you’ll know what to eat and when. With a little bit of planning and dedication, you’ll be able to optimize your fasting results and start feeling healthier and more energized.

What is the maximum amount of weight you can lose in a month by following an intermittent fasting 16 8 schedule?

What is the correct way to do a 16:8 intermittent fasting protocol?

Intermittent fasting 16/8 involves limiting your food and calorie-containing drinks to an 8-hour period in a day. For the remaining 16 hours, you are not allowed to consume food, but can drink non-caloric beverages like water and plain coffee or tea.

What food should I have during my 16:8 fasting schedule?

Once you reach the 8-hour
window for eating, you can eat whatever foods you’d like in order to reach your
daily calorie goals.

Does 16 8 intermittent fasting need to occur at the same time each day?

You can choose any 16-hour and 8-hour period to fit your daily routine. Make sure to keep your eating window consistent each day. Additionally, you can try other intermittent fasting plans such as 18:6 (when you fast for 18 hours and have a 6 hour eating window) or alternate day fasting.

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complete guide to 16 8 intermittent fasting free pdf meal plan 17 04 2023 2

If you want to learn more about intermittent fasting and how it can help in achieving an overall healthy lifestyle, visit Fasting Books. Fasting Books provides a wide selection of books that cover everything related to fasting, clean eating, nutrition, and exercise. Get your hands on Fasting Books now and take the first step in achieving your health goals.

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