We recommend following the Intermittent Fasting 16/8 plan. It involves consuming foods during an 8-hour window and avoiding food or fasting for the remaining 16 hours each day. It is the most convenient way to stay fit, healthy, young, and energetic for many years without suffering from tight restrictions. It is important to distribute the meals during the 8-hour window correctly as well as to balance the intake of all macro-and micronutrients.
- Choose a fasting time that is convenient for you. For instance, if you have dinner at 4 p.m., your next meal (breakfast) should be at 8 a.m. Some specialists say that the most favorable time for meals is from 7 a.m. until 3 p.m. because most people are active during these hours. If you can easily do without breakfast and/or are used to falling asleep late, then you can have dinner around 8 p.m., and the next meal is postponed to noon.
- You decide when you eat. It may be one meal or several meals during an 8-hour window. Of course, the best option is to divide meals into 2 or 3 main meals, as well as add snacks. In this way, you will stabilize your blood sugar levels and keep your hunger under constant control.
- Your diet should include lean meats, dairy products, eggs, fish, grains, vegetables, and fruits. Fast carbohydrates, fast food, and other unhealthy foods must be excluded. These are empty calories that won't fill you up or give you the energy you need.