The 16-8 Intermittent Fasting Protocols

If there was one intermittent fasting protocol that most people tend to try first, it is 
probably the 16-8 protocol. Also called LeanGains, the 16-8 fasting protocol is good for 
beginners because you don’t go as long in between eating periods. Many people 
struggle with IF that requires going 24 hours or longer without eating or drinking 
anything, so this can be a good one to start with. Here is more information about 
LeanGains. 

Benefits of the 16-8 Protocol

Ease of following this protocol is one of the main benefits. You aren’t having to go 24 
hours between meals, which can be very hard for some people. This is what is involved 
in the Warrior Diet or the Eat-Stop-Eat method of intermittent fasting. With the 
LeanGains, or 16-8, you are only going 16 hours without eating. Keep in mind a lot of 
this is while you are sleeping, so there are just a few hours in the morning and a few 
hours in the evening where you are not eating while awake.

You can also reduce your hunger as your body becomes accustomed to the protocol, 
and burn all the stubborn fat your body has been holding onto. Don’t forget the 
convenience of only eating 8 hours out of the day, instead of trying to plan and schedule 
meals every few hours.

How to do the 16-8 Protocol

This is one of the simplest intermittent fasting protocols, which is why it also happens to 
be one of the most popular. If you think about it, going 16 hours without eating really 
isn’t a huge stretch. Think about the weekends when you plan to go to brunch at 
lunchtime; you probably don’t’ eat until noon or 1 in the afternoon. Depending on when 
you ate the night before, this might easily be 16 hours later or longer. You just need to 
schedule your meals accordingly so that you eat for 8 hours, then fast for the next 16, 
and repeat. 

Tips for Doing the 16-8 Fasting Protocol

If you’re new to intermittent fasting or just this protocol, here are some tips that can 
help:

Consider fasting more in the morning – With an 8-hour eating window, you can 
choose to schedule it during any time, then fast for the following 16 hours. If you tend to 
munch at night or like going out with friends in the evenings, you might be better off 
starting fasting late, then skipping breakfast and eating a late lunch the following day.

Skip all calories – While you should definitely have water during the fasting hours, and 
you can have coffee and tea, skip everything with calories. This includes creamer in 
your coffee and Bulletproof coffee. If you are feeling faint or ill, or just like flavored 
coffee, a little creamer or cup of broth won’t hurt you, but it really is better to stick to no 
calories. 

Make sure you give your body time to adjust. The 16 hours of fasting might be difficult 
for the first few days, but you will get used to it. Soon, you won’t even get hungry until 
those eating windows.
