Theplan is to fast from 7pm until 11am the next day. So, 16 hours fasting and 8 hours eating. I’m going to share diary like entries below every day (written in real time on the day) with how I went and film a video of my experience too which will be down the bottom of the page. Let’s get started with my Intermittent Fasting 16/8 experience. Trygoing a full week of 16/8 don’t worry about what your eating. Try just a couple of days of 16/8 focus on only fat and protein. Try going a full week of 16/8 focus on only fat and protein. Repeat the above, add in 30 minutes of cardio. Up it to 18/6, focus on the fat and protein, get that 30 minutes of cardio Baby steps 😎. Prolongedfasts are fasting intervals lasting 36 hours to 1 week, 2 weeks or even 3 months. Yes, people do fast for that long and they survive. If you are going to exercise, then the right exercise that gets the best results for 16/8 intermittent fasting weight loss is high intensity interval training (HIIT). The16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between MyOne Month Intermittent Fasting Results. The first week I lost only 1/2 a pound so I was pretty discouraged. The second week I lost 2.5 lbs, then I lost 2 lbs the Day2 (fasting day): Consume up to 500 calories only. A sample 500-calorie meal would look like a 4-ounce steak + 2 boiled eggs + 1 cup of broccoli. Drink water, zero-calorie electrolytes, plain tea, or coffee. Day 3 (feeding day): Resume your usual calorie intake. Day 4 (fasting day): Consume up to 500 calories only. Yes 20:4 fasting can help you lose weight, if that's your goal. A small randomized controlled trial with 11 overweight adult participants found that fasting for 20 hours per day for eight weeks helped participants lose approximately 3% of their body weight 2. Going without food for a period of time is a powerful way to boost metabolism, Inthe fed state, blood levels of ketone bodies are low, and in humans, they rise within 8 to 12 hours after the onset of fasting, reaching levels of 0.2 to 0.5 mM, which are maintained through 24 DKt1e.