Intermittent Fasting Schedule Example - WHEN to Eat for 16:8

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Intermittent Fasting Schedule Example - WHEN to Eat for 16:8- Thomas DeLauer

Questions that will be answered within this video:

- How do you do a 16:8 fast?
- When should your last meal be/when do you start fasting?
- What can you consume during your fast?
- When should you break your fast?
- What foods should you break your fast with?

References

[omarsharif]

As a person who constantly asks people " explain it in a way a 9yr old would understand" this is perfect and concise. great job

[ThomasDeLauerOfficial]

I think y’all will get a kick out of this video. I’m trying hard to simplify content to decrease confusion. I know I put a lot of content out and that can be paralyzing. So simple videos like this one will hopefully be a tremendous use of 10 minutes of your time :)

[omeatai]

Tip 1: Change your mindset about food. Find a reason why you should fast daily.
Tell yourself: "I dont need food to be happy or active. I always feel better when i do not eat..." If you are a Christian then you can add this: "It helps curb my desires and gives me more time to think and pray"

Tip 2: Intermittent Fasting is a must do. Forget about keto diet, etc cos they are temporary and not habitual... IF is habitual and sustainable. Do not fast less than 16 hours a day. I do 18 or 20 daily, and drink water regularly...

Tip 3: Meal prep is very important... Make sure you prepare your meals to last for at least 1 week, and they are easily microwaveable. It will stop you from eating unhealthy or unplanned meals. Ensure you add alot of veggies to your meals like carrots, beet, greens, ball peppers, tomatoes, cucumbers, etc... They boost metabolic burning process and make your food rich...

Tip 4: Less cardio, more strength exercises... Cardio makes you exhausted when fasting, but strength makes you feel stronger and muscle building increases your daily metabolic burning rate...
I am 1-2 months in, already burnt more than 30% body fat, fitting into old clothes, feeling healthier, lighter and stronger...
CONSISTENCY IS KEY!!!
I wish you the best 👍

[Xzoltar]

- 08:00 PM - Begin Fast
- 06:00 AM : Wakeup
- 06:15 AM : Apple Cider Vinegar
- 06:30 AM : Black Coffee or Tea
- 07:00 AM : Workout
- 08:00 AM : Coffee with 1/8 or 1/4 of a Teaspoon of Salt
- 11:30 AM : Coffee ith a bit of Cinnamon
- 12:00 PM : End of Fast with a 4-6 oz of Lean Protein (Turkey, Chicken or Fish) or a Protein Shake
- 01:00 PM : Real Meal because no Snacking for the next 4 hours
- 05:00 PM : Optional Lean Protein or Shake (few oz only)
- 06:00 PM : Dinner
- 08:00 PM : Repeat

Thomas don't recommend for most people to do this daily, but you can. Video is only a few minutes so you better watch it, but that's the resume of it (what was on is white board mostly)

Been doing 16:8 Intermittent Fasting almost daily for 5 months (1 month with 300-500 calorie restriction), but not I'm fine with my body fat composition and do it daily but with normal calorie intake (2000-2200 for me)

[clintpoland]

i tried intermittent fasting because i want to lose weight, i just want o share my experience with it, its really actually hard to sustain plus i do experience very excruciating headache thats why i stopped it and started agoge diet. i did lose weight without all those bad things and i have never been happier

[WhiteWakedNProud]

omg im so Im actually seeing some alert/notification for one of these live broadcasts!@!@! Will be tuning in from the big SD!

Love your videos! After going from 285 to 215 the hard way trying to out exercise a mediocre diet over 7 years after doing keto and "If" over 6 months then stepping up to a 36 hour fast and alternate day fast life style i got down to 185 in like 4 weeks from 215. With my jaw dropping as i watched the scale go down!!!! Keep it up man your videos have changed my life for the better worth more than any thing a hater could possibly have to say to

Keep on Keeping

[crystalalexander]

I just started my IF journey yesterday and i was struggling to make the right schedule for myself so the fact that the schedule you made lines up PERFECTLY with my day to day life is amazing. Thank you for creating an informative and easy to understand video, now i am confident in my journey.

[Meldryn]

This man does a lot of good for people. His sponsors are really great too. I hope these positive vibes get to him well. If it weren’t for lockdown, Id give all my good quality fish oil supplements just to get to see him at an event or something! Keep it up Thomas!

[michellesovereign]

Food tastes amazing when you've waited 16-17 hours to eat.

[rogeliodelascasas]

I started with this regime, and now I am doing 20-4 intermittent fasting, for the last two months, with a 24 fasting on Fridays. I tried to follow a keto diet. I lost 30 pounds very easily with this regime. So far so good. And I workout everyday early in the morning, around 5:30 am to 6:30 am.

[naomimoran]

Thank you so much Thomas, I love breakdowns like this that give a step by step formula for a fast with a few simple reasons why each step is effective! I really like your in depth videos as well but this format is great for putting the knowledge into action. Its informative and easy to digest mentally. Would you please do a step by step like this for 20 hour fasts (which is what I do) including workout timing like you did in this one? Also a break down for 32 and 48 hour fasts would be awesome!

[colin]

Your videos about IF are the best on YouTube. Simple to understand and well delivered. Thanks!

[funkindemup]

How simple and easy was this to understand?! The amount of videos on YT about IF and non of them simplify the schedule this like. Thanks Thomas. This is extremely helpful - and you kept your shirt on through all of It lol

[Cynd]

I have been watching your videos for 3 years now, and this one is exactly what I needed to see today! I am getting back in to my routine, I have slacked so much!

[canucksocial]

"am just some guy on the Internet who lost a 100 lbs on intermittent fasting" 😁
Thank you for this schedule Thomas.

[kajaaldotcom]

please could you do this style of video for the 20:4 fast too? i love your informative and helpful your videos are! thank you so much!

[crayons]

Not going to lie, I went to the comments to see a summary of the video. However, I still stuck around to listen. Thank you for this, very simple and straightforward

[lisajohnson]

This was THE MOST helpful video for me OMG. I struggled with how to eat, and most importantly, what to do AFTER my a.m. workout. I was taught that you are to have an after workout snack but....I'm fasting LOL SO that made me really confused.
THANK YOU for this.

[priscillahernandez]

I stumbled on your videos while doing research on beginning a Keto Life style. I've heard about Keto for a while now but did want to fall into the "fade dieting". You have really made me change my opinion on Keto and looking to following your guidance to having a healthier life style! Thank you!

[venusbeautygirl]

Hi I have been watching your videos and they are so helpful...I started keto diet about a month and sometimes I felt like quitting but watching your Videos motivated me to keep going