Intermittent Fasting and 5 TIPS to SUCCEED | 16:8 diet made enjoyable

My 5 tips for making the 16:8 IF diet easy to do. Intermittent fasting, 2pm to 10pm, is my go to plan for dropping body fat and still enjoying food. But it can be hard to get into at first so here are the things I focus on to make it work......and CALORIES is not one of them!
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[@themicroadventurefilmproje9011]

🤣🤣🤣🤣 "pony up kitchen aid!" 🤣🤣🤣🤣

[@1mlister]

A real coffee at 11 definately supresses my appetite till lunch.

[@LabRat6619]

Fit people always seem unhappy people, so do obese people. Moderation.

[@BrunoDECOURCY]

I’ve been intermittent fasting for more than 4 years without a problem. Wake up at 4:45. Stretching and calisthenics until 6:00. Then a big lime juice and shower and go to work. Eat at 12:20 (I’m a teacher). I prepare my food in the evening. I eat almost always spinach and either minced beef or chick peas with sour cream and raisin) and one light dinner (salad or light stuff). Very easy to follow. When on holidays, I do not book room with breakfast included… My family have some food for breakfast while I either have lime juice or coffee (without sugar or milk)

[@nealodonnell620]

Hi mate, (yes I ponied up and hit like) I'm 10kg down (I'm 129kg now, yes I'm still proper fat, shift work, then night duty, giving up the ciggies then covid..THEN a back injury) in 4 months doing 14-10 7 days a fortnight without even realising I was intermittent fasting. Started with the 16:8 and trying to slowly push it out to 10-12 a fortnight. Walking is great. Already feel so much better. Thanks for the info and motivation.

[@derekchecketts8461]

I appreciate how real you talk about temptation and triggers.

[@JibbaJabber]

Superbly witty content - love the 'boot camp'/'tough love' vibe. For me, a few hours fasted cycling in the morning works great. Takes my mind off food by doing something I enjoy - exercise tends to suppress the appetite. Keep up the great vids:)

[@mikeo3857]

Excellent video, thanks for posting. I have gone from 108kg to currently 92kg over the past 4-5 months, l cycle 3 or more times a week in a fasted state, l am currently working on 20/4 which is good for me right now. Currently my fitness and weight loss has slowed down, l think it’s due to not having the Kitchen Aid products you have shown in this video, or it could be the Saturday pizza, which l can’t seem to give up.

[@clawdawg7248]

IF has been my key to performance on the bike and, more importantly, overall health. I do every ride fully fasted and am fully fat adapted following 5 years of doing so. I ride around Lake Tahoe, 122km at 2000+ meters, on a bottle of water.

[@PaulWashington..]

That is amazing. How many calories per day would you have? What is your age and weight?

[@clawdawg7248]

@@PaulWashington.. Hi. I don’t count, nor pay attention to calories. Just turned 50, weigh 240 lbs (6’ 4” and fit!).

[@PaulWashington..]

@@clawdawg7248 Very good . I also do not count calories.

[@simonrobinson2252]

Mate, love the content, love the style and approach - keep it up! Your sense of humour is as dry as the Sahara and is brilliant! Suck it up buttercup is the only message some people need to hear. As another bloke who is 1.98m, just signed up for an IM 70.3 (Weymouth), your story is resonating with me in many ways. Must be the south coast of England or a similar heritage 😃

[@Pippinking]

Love this. Just discovering some of your older content, but it comes to me at the same time. I like the fact that you ring the changes. I have switched through Keto, slow carb, long term and then intermittent fasting. I had felt bad about chopping and changing, but then I have a real ability to beat myself up about pretty much everything. Your video helps take away those catastrophic feelings. I hope Kitchen Aid took the challenge.

[@jaymax4579]

Mate I just put this on as I was going to give in to the craves with 15hrs done of my 16:8. Top video and very entertaining lets go!

[@TomLanyon]

Thanks for this video Mark. Gonna need the recipe for that casein whey mousse dessert thing though, please. 🤤

[@r_unner_G]

I've been doing daily 16:8 for over 2 years. After just 1 week I noticed aesthetic improvement and took 30 seconds off one of my parkrun times. If I'm pushed for time at work, it will turn into 18:6 days. On race / parkrun days (when they existed), I skipped IF. I will run weekend long runs while fasted.

[@blik2108]

Wondering what your thinking was behind starting your 8 hours at 2pm? Was it just your lunchtime run? I moved breakfast from 8am to 10am after watching another of your videos and found it incredibly easy (after thinking it would be impossible). Also, a triathlete I knew supported the notion of 'go to bed hungry'

[@lynchs2441]

Main reason will be that he is type of person who cannot evening meals (Netflix time), so he has to move it and start at 2pm

[@ethanmccormick3271]

The "someone talking to from a - garage" quick cut was clean

[@Themata]

Coffee tip: - a bit of salt in your black coffee will cut down the bitterness

[@mcmillanstu]

I do a 16:8 fast, (8pm - 12am), but after my morning cardio session (around an hour of either cycling or running, done by 8:30) I usually have a recovery shake afterwards (SIS Rego). Not sure whether I'd be better skipping the shake?

[@sinewaves1631]

Just watching this vid and saw your comment, pretty sure you don't want to do that to maintain your fasted state. It isn't all or nothing, and if you need something a small snack could work, but breaking it midmorning with a big shake means your fast is essentially over.. Hope that helps!

[@szabolcsszilagyi4205]

Mark, My training is during the evenings usually around 9pm (including runs, bikes and weight training depending in the day). Would you recommend setting the eating window to allow me the eat after the workout? Cheers

[@JaaaaaaaC]

I have that kettle i probably boiled enough water to fill an Olympic swimming pool. Its one of my favorite kitchen gadgets.

[@AB-qx3pf]

Some famous model said, " Nothing tastes as good as skinny feels." Probably said it while smoking a Gauloises Blondes Blue... This is relevant to this video. I think.

[@AB-qx3pf]

​@@MarkLewisfitness I'm still a big fan of Heroin Chic.

[@steveprice9737]

I get so much stuff done when fasting, snacking is a distraction, breakfast usually causes a bit of a crash. Just get on with the morning rather than looking for a packet of crisps. Still a fat tunker tho, but not as tunk as I was. Good vid again.

[@KrisSummitSeries]

How long does it take you to edit and make your videos and what do you use , mate? Very impressed and really high quality editing. The difference in you within a year is absolutely amazing. Kudos.

[@wrusst]

Spiking GH within normal levels doesn't do jack . Also insulin sensitivity is a bit of wash of you measure it against similar fat loss. Autophagy is another debatable topic . Most people especially athletes would do better if they just add a protein feeding early on and burn through during a workout. Then wait until the 6 to put everything else in to moderate daily intake . A shake be like 150 Cal's and will help blunt nitrogen breakdown but IFers some sort of black magic disappears if they sniff a gram of protein. Even berkham who a big name in IF circles still eats protein preworkout

[@leepy120]

Great vid informative and funny do you drink alcohol at all when fasting? I am partial to a can or two daily helps me wind down from work, (run a farm very physically demanding) did a 72 hour fast last year and felt great after. So can I have a beer or two on th 16-8, I eat v.healthy. loosing weight is not a problem for me with work but need to sort out the inflammation in my joints, I am 46 going on 86 in my arm joints 🤕 . Time off from work is not possible.

[@airtime0007]

I always find your videos a joy to watch. This one in particular as I find I’m not the only bloke who’s nearly vomited when you find out just how much the better three quarters is capable of spending on what should be basic, functional, kitchen appliances. Mine went for the same kettle\toaster combo in what I have just been informed is candy apple red. I’m not showing her this video as she’ll probably want to change them as she’ll prefer the colour of yours! Cracking content as usual Mark

[@airtime0007]

@@MarkLewisfitness She wanted the matching artisan mixer when we were in the shop. 10 year anniversary this year. She’s made flap jacks once. ONCE!! 😂

[@airtime0007]

@@MarkLewisfitness Also. At the risk of being demanding. Can I also request that all bleeps, are from this day forth bleeped with the Uber kettle being filled. Genuinely lol’ed at that.

[@airtime0007]

@@MarkLewisfitness The mixer stayed on the shop shelf. The defence being she’d made flap Jack once.

[@domm1341]

Hope the KitchenMaid folks came calling. 🙂

[@robgreaves2633]

Really enjoying watching your vids - started watching due to a similar interest in motor biking (701 Rally owner) but as you’ve progressed to fitness and training side I have enjoyed those too as currently training for an 8 day MTB stage race next March - triathlon is incredibly addictive - I started my weight loss/get fit mission on a few sprint events and went on to do numerous half IM and full IM events and thoroughly enjoyed those before then getting hooked on stage races. Good luck with the IM training I shall follow with great interest 👍💪

[@pt703]

Been on your channel for about 18mths and decided to dive into the back catalogue. Great video Mark and quite practical with the teachings 👏

[@platti1]

As always, superb and relevant. Big fan of IF, not hard to do once into the routine.

[@BernardoAmorim]

I really like your work on youtube. Change is not a weakness. You are a very real person. You bring reality into all this bullsh... on youtube.

[@frankconte264]

kitchen aid toaster, amazing. lol...just saying

[@captainlogic2679]

Surely Garmin have found you by now? The Fenix 6 is how I (& I suspect several others) found your channel. Personally I’d like to learn more about your clean eating , (?) recipe book coming soon(?). The likes of B&Js and Pringles are definitely not addictive. Who knew implying addiction was a good junk food marketing campaign.

[@BIGSNDAY]

i bought the fenix 6 because of this

[@ianmacnz9045]

Recipe for the desert please Mark!! it looks so good!!!

[@jeeeunestherjang]

Wait Mark but if you’re really full before bed don’t you bloat? I’ve been doing intermittent fasting but dinner (what I eat & timing) has been SO CRUCIAL for weight loss. I have no clue why other ppl don’t get affected by dinner..

[@1man1year150]

I like a lot of your videos but you talk about negativity and in your 1st 5 minutes you're pretty negative. Calories and versus calories out got me to lose a 150 pounds in a year. This was after keto and intermittent fasting didn't get me where I wanted to be. I'm all for someone that says do what works the best for you.. But to then turn around and blast everyone that mentions anything about calories just makes me head scratch. I could see if it was one time but you do it multiple times in the opening of your video.

[@sierraecho884]

I think people underestimate how we are made for fasting. When I got sick, last time I had some stomache flu. I had to vomit for the whole day so I couldn´t eat anyways, so I simply fasted for the week. This was 7 days with ZERO calories intake. Nothing besides tea and water, that´s it. A healthy human can fast for 14-30 days straight without any problems whatsoever, besides feeling hungry. But even the hunger does after a while and you will experience a fasters high.

[@cyclingnerddelux698]

I'm still waiting for the recipe for you mouse, shake thing. Please tell us!

[@jaymax4579]

My guess is whey casein chocolate protein powder, mixed with a low fat greek yoghurt and maybe some coco pops that have been blended lol Marks please share the recipe!

[@WH-hi5ew]

I fast after 5.30pm... prefer eTRF and front loading with 16:8. 90% of calories consumed in 4 hours breakfast and lunch.

[@Gixer750pilot]

8am in the morning ? Rather than 8am at night ? 😂 But seriously , I heard “breakfast is the most important meal of the day “ was a phrase created by Kellogg’s during an add campaign . And what do they sell ? 🤔

[@innerchimp9783]

Has Kitchen Aid been in touch about sponsorship yet?

[@MarkLewisfitness]

I wish

[@minibigs5259]

Just re-watching this as looking in to fasting, but......Casein Whey Collagen and Healthy Toppings Mousse recipe?

[@rgb002762]

I fast 9pm to noon 5 days a week..If anybody has been awake for more than 3 hours before breakfast ,Bread and spread won't do..Milk on sugar cereal won't do.. So breakfast becomes an important meal .Eggs ,meat ,rice ,veggies . broth ,homemade soup etc.. Cook in large batches and freeze meals or part of meals ,mix and match..

[@Hotshotzwifting]

Hi Mark , great video 👍 . I am thinking of doing a months fasting , never done it before . What advice would you give to a shift worker ie when should I fast on a night shift ( 10pm - 6am ) . I start my night shift on a Monday till Saturday morning . Also I am a keen cyclist ( love zwifting ) can I have gels ? Especially if I am doing a 2 hour + ride . I am 59 yrs , 5ft 6 and currently 81kgs ( struggling with arthritis in my knees 😵‍💫) Keep the videos coming 👍

[@mnisi_sindile]

I wake up early so waiting till 10am for breakfast is gonna be hard vause i wouldn't know what to fill that time with. 8am-4pm sounds more appealing for me since i go to bed anytime between 7pm and 9pm

[@gardencookeat22]

The glare on your tool box is hurting my eyes, is that a vitamin/mineral deficiency?

[@Nousmourronsseuls]

Cool antidote to the absolutist bros and their fitness regimes. Kinda common sense with humour. Nice one.

[@donbracci2199]

Great video as always. Hopefully the Coco Puffs and Rice Crispy people won't boycott you. But even if they do the KitchenAid money should hold you over 😀.

[@acklayaplays976]

the average male burns 2500 calories a day with an 8 hour sleep average 25 divided by 24 = 104.4 the human body finishes the last meal 12 hours after eating much less if you were awake as you burn more calories simply by being conscious so with an 16 hour split you get 4 hours of fat burning which is 416 calories of fat pure (mostly) fat its hypothetically but it can be easily optimised if when you wake up you did cardio of some sort you body will digest that food in less then 2 hours which is a guess so you add a few more hours of fat burning essentually there are a lot of gainz behind intermitent fasting and can be optimised to burning up to 600 calories of fat a day compared to restricting calories which only burns what you ate and your body optimizes itself to burning less calories its an easy way of burning fat while not doing any extra effort

[@ptinkler]

Thumbs up. Great video.

[@misseyespy6711]

What was in the small bowl of your meals and shake at end . thanks for video I do 16/8 been eating chocolate preparing such a good idea thanks

[@rampartranger7749]

Haha, just saw this at …..2:00! And it is time to make my first small meal of the day! Intermittent DOES work ( though first 10 days are hard).

[@The8mile123]

Love the intro, LMAO, great content!

[@ge0ne0]

I do my eating time 2-10 as well. My gf works late and this way we can eat together still.

[@SaveYourself-FromStartToFinish]

This was good info. I like this is not cookie cutter...adapt and change it up.

[@colin4215]

Your videos are great. Straight up, informative and make me chuckle too 😂

[@edjones4672]

Any chance of a recipe for your chocolate mousse. Looks good 👍🏻

[@olivertaylor2510]

If kitchen aid doesn't sponsor you after this I don't know who will!

[@theebikeshop5372]

You should do keto diet low carb much easier to go longer fast less hungry

[@TheSpinnerfish]

Fasting would be easier with decent coffee - that looks rank!

[@dazza9360]

Recipes for that scrumptious looking pudding

[@NessaNZ]

So you might want to thank the wife for that purchase of the toaster with that awesome bagel setting 😉

[@danielkerryann]

No nonsense info, thanks Mark…

[@TheMaverickAmorist]

Great video Mark. Just started the 16:8 method (again) and happened to discover your channel.

[@PedroPrego]

What mousse recipe was that?? I honestly didn't understand it and replayed it several times.

[@hughes3947]

Where’s the recipe to the protein snack you had in the fridge?

[@TheGregg1969]

Great video, I've been Intermittent fasting since Christmas and your advice is very helpful. I really like your KitchenAid kettle, toaster and blender! I've been looking for a good quality blender!

[@joeo4117]

Should check out vegan cyclist recent vlogs series btw loving the content and have been binge watching it

[@vanik67]

I completely agree with all points - just common sense. Besides I was laughing my heads off, because it is so close to my own thoughts. I am now doing IF (18/6 or 20/4) since a year and it has been so good for me that I have made it to my lifestyle. Really great video, I truly enjoyed it and hopefully it helps others. Two minor points: HIIT exercises have helped me to jump start my metabolism to switch to fat burning and hence get rid of any carb cravings and 2nd don’t disregard to other benefits such as autophagy (not talking about new age BS, but real scientific results. Thanks again 👍

[@mauricetremblay1324]

Come on Kitchenaid. Step up.

[@alisdairhayes3998]

Mark, I have been silently following in the background for a few months now. I just wanted to say I absolutely love your content. I find it bold, full of banter and just a truthful insight into your journey. But most importantly I get a real drive from watching your videos which helps the average joe get out and keep fit. Keep up the great work.

[@Nak287]

What's the recipe for the desert?

[@phillcanning]

Instant coffee?! 🤢

[@StupotTaylor]

You see now, I agree with everything here except £169 kettles and t shirts without appropriate apostrophes. 😁

[@josephwilliampeach]

Dont worry about it.

[@StupotTaylor]

@@josephwilliampeach Admittedly my emoticon was intended to convey worry, just like this one’s a peace sign. 🖕🏼

[@its_Freebs]

Pony up, #kitchenaid, lol.

[@michaelbell487]

Top video great content keep’em coming! 👍

[@lennieleng9679]

Great video, thanks.

[@peterfuller5968]

Mark! Top video - any chance you can share your chocolate casein delight recipe?! Looks fantastic

[@MarkLewisfitness]

Coming soon!

[@chrishall6422]

@@MarkLewisfitness also looking for the recipe, looks delicious 🤤

[@rossdigby896]

Algorithm

[@billc7211]

I think eating keto really helps with intermittent fasting. Once I became fat adapted, I stopped having munchies and I really don’t feel hungry. I do 20-4 intermittent fasting and feel good.

[@robintinder2162]

Love this video!! I’m a mom just trying to lose some extra baby weight and new to the 16/8 lifestyle! Great video! Will definitely be checking out more

[@gf8154]

Where does your training fit into the fasting schedule? Do you train during the fasting phase of a day or wait until you’ve eaten something?

[@XX-is7ps]

It’s good that you feel this works for you and fits with your life since doing what you enjoy and works for you and that you believe in boosts your compliance with training/exercise plan, which has massive benefits. But objectively, fasted training is massively catabolic and can lead to issues such as REDS and OTS and the work of Louise Burke and others shows that exercise in the absence of carbohydrates is harmful, not beneficial. At the very least I’d be incredibly cautious recommending it as a general approach/prescription for most people

[@hervevazeilles3790]

skipping breakfast is not fasting. It’s just what most people do everyday.

[@xderyuuhkhhhyygg1583]

Bro Instant coffee NO!!! Love your channel keep up the good work hopes keeping this old man across the pond inspired and getting after it(but seriously instant coffee no)!!!

[@mikepetersen8585]

I’ve been an inconsistent intermittent faster, my biggest struggle is timing. Today, no food until 1300, I’ve got a club ride tonight at 1845, and a zwift race tomorrow at 0530. My question isn’t so much about tonight, but rather tomorrow post-race. I’m 46 and weigh 100kg (188cm)… and not sure if I’m combining too many goals?? Weight loss is #1 while maintaining > improving my fitness/strength levels remains a close 2nd. Do I shift the morning ride for the next weeks and focus more exclusively on the morning fasting / weight loss, while maintaining afternoon & evening only cycling and fitness training??

[@sxhrgvs]

Good video Mark. Just started 16/8 this week myself. Primarily for the longevity benefits, so will see how that goes. Day 3 done. Good balanced advice as always.

[@DeanPattrick]

Did Kitchen Aid ever ‘reward’ you.?

[@andylawson]

I’m sure they were all set to get in touch, until the final comment of “kitchen maid” blew it 😆

[@richarddrummond9867]

Wow, you talk so much sense, I found your channel after it wad recommended because I watch a lit of cycling. I'm 51, was fat from 10 to 29, gym freak from 29 to 34, ripped and muscular and could even run a bit. Time constraints of renovating houses plus kids ate up my spare time so plumped up again. 45 got seriously back into mountain biking, 48 also road biking but still struggle with weight. I've done keto which really works well for me as I know carbs really make me gain weight, I also find it easy to intermittent fast on that diet due to the natural appetite suppressant of it. What does me is when my eating slips a bit it's a snowball effect of more and more rubbish and beer then Christmas arrives then anything goes then I'm a stone and a half heavier again 😞. I think following your great vids will get me in a place to maintain some positive weight / fitness. Thanks in advance 👍.. Oh, and they are funny..😁

[@MarkLewisfitness]

I read all that and I’m most pleased you find them funny 😂. Good luck on your new year goals!

[@garethellen3745]

Mark, noticed you had a coffee in the morning. Is that standard even during your fasting hours?

[@MarkLewisfitness]

Yep - 1 cup a day, first thing. Black.

[@michaelk.920]

Didn't age well.

[@Ashmodai]

Why?