16:8 Intermittent Fasting:  results from real clients

Intermittent fasting has become a diet buzz word in recent years – and for good reason. This eating schedule not only promotes weight loss but also offers health benefits, including improved metabolic health, better control over food cravings, and enhanced mental clarity. But as with most diet and nutrition approaches, there is more than one way to do it.  Keep scrolling down to learn about the different types of intermittent fasting, the specific methods used by my clients, and the AMAZING results they’ve achieved. 

What is Intermittent Fasting?

I like to think of Intermittent fasting (IF) as an eating schedule.  It is an approach to eating that alternates between periods of eating and fasting. Unlike traditional diets that focus on what to eat, IF emphasizes when you eat. This eating window can vary based on the chosen intermittent fasting plan. The 16/8 method is one of the most popular types of intermittent fasting, where you fast for 16 hours and limit your food intake to an 8-hour window every day.  

Benefits of Intermittent Fasting

• Weight Loss: One of the primary goals of IF is weight loss through calorie restriction. By limiting the time window for eating, you naturally consume fewer calories, which leads to fat loss and improved body composition.
• Improved Insulin Sensitivity and Blood Sugar Levels: Fasting periods can help lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
• Enhanced Metabolic Health: Switching between fed and fasted states can activate a metabolic switch in your body, promoting better metabolic health and efficient fat burning.
• Reduced Inflammation: IF has been shown to lower chronic inflammation, thereby reducing the risk of cardiovascular disease and other health conditions.
• Mental Clarity and Focus: Many people report better mental clarity and focus during fasting periods, which may be linked to stabilized blood glucose levels and reduced calorie intake.

Success Stories from Real Clients

1. The Busy Businessman

My 53-year-old male client, a husband and father of two, lives on the road for most of the year. Despite his hectic schedule, he found his groove with the 16/8 intermittent fasting method. By dedicating 30 minutes daily to workouts and focusing on lean proteins and healthy fats, he has lost 30 pounds. The best part? His energy levels and stamina have skyrocketed, making those business trips less exhausting. He enjoys black coffee and electrolyte water during his fasting period, helping him maintain focus and mental clarity throughout the day.

2. The Stay-at-Home Mom

Another client of mine, a 38-year-old stay-at-home mom experienced incredible changes by incorporating intermittent fasting schedule into her routine. Over three months, she lost 10 pounds and 18 inches, significantly improving her body composition. More importantly, her strength and energy levels have soared. She now lifts heavier weights and feels more in control of her food cravings and eating habits, plus we’ve also increased  her macros (and calories) to fuel her new exercise routine.  Her secret? She sticks to whole grains, healthy fats, and lean proteins during her 8-hour eating window, ensuring she gets the nutrients she needs for sustained energy.

How to Get Started with Intermittent Fasting

1. Choose Your Intermittent Fasting Plan

There are different types of intermittent fasting to suit various lifestyles and goals. Learn which type is right for you.  

2. Plan Your Eating Window

Decide on an 8-hour eating window that works best for you. For instance, if you prefer to have dinner with your family, you might choose an eating schedule from 12 PM to 8 PM. This will allow you to enjoy meals with loved ones without feeling restricted.

3. Focus on Nutrient-Dense Foods

During your eating periods, prioritize lean proteins, healthy fats, and whole grains. Avoid junk food and sugary snacks, as they can spike your blood sugar levels and lead to weight gain.

4. Stay Hydrated

Drink plenty of water, black coffee, green tea, and unsweetened tea during your fasting periods. These beverages can help curb hunger and keep you hydrated.

5. Listen to Your Body

Intermittent fasting is not a one-size-fits-all solution. Pay attention to how your body responds and adjust your eating window and food intake as needed. If you experience any adverse side effects such as headaches, , consult a nutrition expert or healthcare provider.

6. Combine with Physical Activity

Incorporate physical activity, such as strength training or cardio workouts, into your routine. Exercise can enhance the benefits of intermittent fasting, promoting fat loss and improving overall health.  Our FASTer Way workouts are 30 minutes and done.  One of my favorite parts of the program.  

What if I can’t fast?

Here’s the thing. Intermittent fasting can be modified to meet your needs. For example, if you are pregnant or have a condition where a longer fast isn’t appropriate, we scale back as needed. I find that most clients find success with at least a 12:12 fast. But if you have questions, just ask!

Overall, intermittent fasting can be a game-changer for those looking to lose weight, improve their metabolic health, and achieve a better body composition. The success stories of my clients highlight the practical benefits and positive effects this diet plan can have on different aspects of life, from energy levels to mental clarity.

Ready to see similar results? Start your intermittent fasting routine today and feel the difference. For personalized guidance and a tailored intermittent fasting protocol, reach out to me. Let’s make your health and wellness goals a reality!

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