What is Leangains intermittent fasting?
Leangains intermittent fasting, also known as the 16/8 method is a form of fasting where you fast for 16 hours a day, followed by an 8–hour eating window. During the eating window, you eat all your calories for the day. Leangains intermittent fasting is targeted to those who want to lose fat and gain muscle & strength.
The Leangains intermittent fasting method is by far the most popular form of intermittent fasting. It was popularized by fitness expert Martin Berkhan. You can choose when you start your 8–hour eating period based on your schedule or lifestyle. However, Martin Berkhan’s ideal fasting period is one that lasts through the night and continues during the morning hours. That way, the afternoons and evenings become the feeding window. It is also is important to maintain a consistent feeding window since we generally get hungry around the time when we are used to eating.
During the fasting phase, your goal is to avoid consuming any calories. However, you are allowed to drink water, black coffee, diet soda, and sugar-free gum (no more than 20 g). You can also use calorie-free sweeteners or a splash of milk in your coffee (½-1 teaspoon of milk per cup). If you workout in a fast state, you can take 10g of BCAA or similar amino acid mixture without breaking your fast.
Regarding what to eat, it is recommended that protein intake is kept high on all days. On days when you workout, you should consume more carbs than fat. On your non-workout days, you should consume more fat than carbs.
Are you thinking about starting the Leangains intermittent fasting? Do you have any additional questions about the diet? If so, please leave your questions in the comments section below!
If you’re interested in learning more about intermittent fasting, we recommend checking out the Intermittent Fasting – Ultimate Beginner’s Guide or The 8-Hour Diet book. They are both great resources that will help you integrate intermittent fasting into your everyday life.
Leangains, Martin Berkhan’s website
*Disclosure – Some of the links above may be affiliate links, meaning, at no-cost to you, we will earn a commision if you click the link and make a purchase. These commissions allow us to keep creating great content for our readers. We thank you for your support!