Intermittent fasting is best done as part of a healthy, well-balanced diet and lifestyle.

It is a risk-free, uncomplicated way of keeping weight off and maintaining a strong body.  Most healthy adults should have no trouble adapting to this eating plan.  To improve your health in general, aim to maintain a healthy weight, eat a well-balanced, primarily plant-based diet, exercise regularly, do not smoke, drink, or do drugs excessively, get plenty of sleep, and take care of your mental health.

Individuals with questions or health concerns may want to consult with a health care provider before taking on an intermittent fasting lifestyle. Do not try an intermittent fasting plan without consulting your doctor if you have diabetes, a history of eating disorders, are on a variety of medications that need to be taken with food, or have any other health concerns that may be impacted by a change in your diet. 

On fasting days, consider doing the only light exercise until you know for sure how your body will react.  Try exercises like yoga, walking, stretching, or light running.  Be sure to listen to your body once you start your new plan; intermittent fasting should not make you feel uncomfortable.  If you feel dizzy or weak at any time, forget your fast and eat something.  

Intermittent fasting gives you flexibility on what you can eat, but the key to success is that you still follow good nutrition. This eating plan does not give you complete freedom to eat anything you want. 

When you break your fast, focus on choosing high-quality foods.

Meals should include protein, fruit and vegetables, and healthy fats. Avoid processed foods and foods and drinks that are high in sugar. 

Choose lean sources of protein, like chicken, white fish, salmon, and turkey, and healthy fats such as nuts, olive oil, eggs, avocado, coconut oil.  This will keep you from getting hungry again quickly.This guide will focus on the following:

• Introduction to 16:8 intermittent fasting
• 16/8 intermittent fasting
• How to follow the 16:8 method
• Other methods of intermittent fasting
• Foods to enjoy/avoid on 16:8
• Rules of intermittent fasting and how to practice it
• How intermittent fasting is used for weight loss
• Metabolic autophagy, the golden key
• Rules of intermittent fasting and how to practice it
• Diet, nutrition, exercise, rest
• Troubleshooting Difficulties while Fasting
• Common mistakes to avoid when fasting
• Four week intermittent fasting meal plan… 

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