Sometimes known as ‘Leangains’ after the term was popularised by author Martin Berkhan, the eight-hour diet involves restricting your eating window to eight hours a day. Most people go without food from 9pm to 1pm, train at lunch and then eat two to three large meals within the next eight hours.

An example day could look like this:

8am

Wake up, drink 500ml water

9am

Green tea and a litre of water with greens powder

11am

Drink a green tea

12pm

Train. Take 10g of BCAAs during your session

1.30pm

Eat your first and largest meal of the day.

4.30pm

Eat your second meal, moderate-sized.

8.30pm

Eat your third meal, moderate-sized.

This plan isn’t for beginners, but following the advice below will help you in your efforts.

DO

…use fasting to learn the difference between ‘head hunger’ and ‘body hunger’.

…eat less frequently to improve your insulin sensitivity and change the way your body stores fuel.

…be careful and sensible if you’re using fasting for fat loss.

DON’T

…use fasting as a way to drastically lower your calorie count, or if you have existing eating disorders or other issues.

…fast if you’re over-exercising, not getting enough sleep or otherwise putting additional stress on your body.

…use fasting to ‘balance out’ bad eating decisions the rest of the time.

For more info, visit leangains.com