Intermittent fasting is a pattern of eating where you cycle between periods of eating and fasting.

It’s important you follow the right advice on How to do intermittent fasting properly. There are several methods of intermittent fasting, but some of the most popular include the 16:8 method which the nutrition experts at My Action Project have a preference in using.

The reason M.A.P experts offer meal plans with following the 16:8 protocol is control and effect. Our nutrition experts have controlled the calories (and food options) over the 8 hour window, 6 to 7 days a week making the weight loss program one of the most effective, and most downloaded fat loss plans available today.

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16:8 Intermittent Fasting Protocol My Action Project

16:8 Intermittent Fasting Fat Loss Diet Plan

16:8 Fasting Benefits

The 16:8 is how you do intermittent fasting properly as it’s the most common IF Program around the world as it’s the program that has the best impact for weight loss and health benefits.

The 16:8 and it’s when you fast for 16 hours and eat during an 8 hour window.  Generally, 8 of the 16 hours fasting is when you are mostly sleeping, making this a little easier.

Their are many benefits of this type of fasting but research is still ongoing. Some recent studies suggest there are important health benefits to help reduce inflammatory conditions without compromising the immune system.

Fasting could help prevent dementia, helps regulate blood sugars and help boost brain function by improving tissue regeneration in the brain.

Fasting also tends to cause some stress on the cells and while this may seem counter productive to health, it is most definately not. Animal tests have shown that cells go into a protective state when fasting where diseases like Cancer; their cells are unable to go into a protective state.

Further tests are required in this area but initial reports indicate fasting could be helpful in helping treat some cancers.

There are other IF program time frames and the 5:2 diet is quite common also. This is when you eat normally for 5 days per week and limit your calorie intake to 500-600 for the other 2 days.

What are the risks of the 5:2 diet?

The reason that MAP experts avoid the 5:2 intermittent fasting plans is the calorie intake in the 2 days fasting is incredibly low and although it has benefits, the 5 days of ‘eating normally’ can be quite vague and may not be controlled enough to gain the best results for the average person. 

Remember…eating normally perhaps got the person in a wee bit of trouble in the first place. If the diet consists of high sugar and fatty foods, then the 2 days of IF may not be overly effective.

It’s important to remember that everyone is different and may have different needs, it may be helpful to consult with a healthcare professional before you start intermittent fasting.

How to do Intermittent Fasting Properly

To get started with intermittent fasting, you might try the following:

  1. Decide which method of intermittent fasting you want to try. M.A.P recommends 16:8 protocol.
  2. Set a schedule for your fasting and eating periods.
  3. Stick to your schedule as closely as possible.
  4. During the fasting period, drink water, black coffee, or other non-caloric beverages to reduce feelings of hunger. M.A.P recommends simply consuming water to help flush toxins.
  5. Gradually increase the length of your fasting periods as your body adjusts to the new routine.
  6. You should also continue to eat a healthy diet during your eating periods. Stick to your customized M.A.P Intermittent Fasting Fat Loss Meal Plan
  7. Pay attention to your body and how you feel, and adjust your schedule as needed.

3 Month Intermittent Fasting Meal Plans

M.A.P recommends a variety of time frames for fasting. However, to effectively gain the fasted results the 16:8 protocol needs to be applied and you need to allow at least 3 months for the plan to be most effective.

This doesn’t mean you can’t lose weight within a short time frame as one of the most asked questions is:

Can I lose 20 pounds in a month of Intermittent Fasting?

Yes you can. However, this largely depends on a few variables.

  • How often you exercise during your MAP program. We recommend 4-6 x per week.
  • The type of IF fat loss plan you follow.
  • Your initial start weight. If you are obese you will lose more weight earlier on than a leaner person.

My Action Project Fat Loss Meal Plans are all based about revolving monthly food choices (recipes) with smart shopping lists.

This means you can purchase your MAP customized meal plan and follow it easily over the course of the month.

The MAP program (depending on the one you choose) will change the recipes the following month – however you can keep your favorite options in there also. You can read up on The Best Intermittent Fasting Plan for Weight Loss where you will learn more about each program and what might be best suited to your lifestyle.

Exercising on Intermittent Fasting Fat Loss Plans

During a fasting program, it is generally recommended to stick to low-intensity, steady state exercises such as power walking.

Steady state exercise is generally considered to be within the range of 65-75% of your maximum heart rate. This is referred to as the “fat burning zone.”

However, it’s important to note that while exercising at this intensity level will help you burn a higher proportion of calories from fat, it may not necessarily result in the most overall fat loss or the most efficient workout. Can you can ask one of MAP’s resident personal trainers for their advice on what heart rate you should be aiming for.

To get your heart rate up faster, is to start of jogging for a couple of mins then slow to a fast powerwalk for 30 to 45 minutes.

This is because during a fast, the body’s primary source of fuel is fat, rather than glucose from carbohydrates.

High-intensity exercises, such as HIIT, crossfit or sprinting, rely on glucose for fuel and may be more difficult to perform while fasting.

However, High Intensity Interval Training (HIIT) has been shown to be effective in increasing overall calorie burn and also help to increase your metabolic rate, leading to an increase in fat loss over the long-term.

Additionally, fasting can cause feelings of low energy and weakness, so it may be best to stick to light exercises until the body becomes adjusted to the fasting regimen.

It’s always best to check with a health professional before starting a fasting program, especially if you have any medical conditions or concerns.


The fasting diet plans are the most popular and the most sustainable of all programs. You can live a healthy life following most fasting programs however the information shared here on how to do intermittent fasting properly must be adhered to.

Exercising on any fat loss regime is important, well, it’s important on any type of eating approach, diet or not. Eating the right types of food on a fasting program can help enhance it’s body benefits and MAP experts have hand selected the best and most used meal plans on the IF plans to keep your interest and time frame on the diet for longer.

Take your time, it’s a simple process. Reach out if you have any questions on contact@myactionproject.com and keep us posted with your results. All before and after photos are welcome.

Enjoy and go hard!

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