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Intermittent Fasting
16
Hours Fast
8
Hours Eat
16:8 Fasting
The World's Most Popular Method
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Overview
16:8 — the Leangains Protocol — is the most widely practised form of intermittent fasting. With 16 hours of fasting, your body fully enters fat-burning mode and cellular autophagy begins: your body's deep self-cleaning process.
Structure
How Your Day Looks
- 01Finish your last meal at 6 PM
- 02Fast until 10 AM the next day
- 03Eating window: 10 AM – 6 PM
- 04Fit 2–3 meals within the 8-hour window
Black coffee — your fasting ally
Benefits
What You'll Gain
- Maximum fat-burning
- Cellular autophagy and self-renewal
- Enhanced brain performance
- Significant weight loss
- Reduced chronic inflammation
Tips
Before You Begin
- —Ideally have at least 3 months on 14:10 before attempting this
- —Morning black coffee makes the fast significantly easier
- —Break your fast with a protein-rich first meal
- —On training days, align your eating window with your workout