The Feel Great System Guide to Intermittent Fasting: 16:8 or 4-4-12?Oct 26, 2023
Intermittent fasting (IF) is more than just the latest health craze; it's a lifestyle change with proven benefits. But did you know there's more than one way to fast?
While the 16:8 routine is a popular choice in the Feel Great System, I'm also introducing an alternative that could be a game-changer for you: the 4-4-12 routine. Intrigued? Keep reading to find out which approach best suits your needs.
What is Intermittent Fasting with the Feel Great System?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The fasting period usually lasts at least 12 hours, and the benefits go far beyond weight loss. They include:
- Improved metabolism
- Lower blood sugar levels
- Boosted energy levels
- Improved sleep quality
- Brain health support
- Improved insulin sensitivity
How Long Does the Feel Great System Take to Work?
The Feel Great System is designed to deliver results over time. While you may start noticing benefits sooner, the most significant changes often appear after 90 days. The time it takes to see or feel improvements can vary from person to person.
It's worth noting that your body might need up to a month to adapt to new dietary habits like intermittent fasting. However, the more consistently you stick to the Feel Great Program, the quicker you're likely to see positive changes. Maintaining a regular schedule—for eating, sleeping, and other daily activities—can also speed up your body's adaptation process.
Do You Have to Fast on the Feel Great System?
Fasting is a central element of the Feel Great System, but the program offers flexibility. You can experiment with various fasting schedules to find the one that suits you best.
Can I Just Take the Feel Great System Products and Skip Fasting?
While the Feel Great Program aims to enhance overall health and facilitate intermittent fasting, you can still use the products without fasting. However, intermittent fasting offers proven benefits like improved weight management, insulin sensitivity, and overall well-being. The less consistent you are with your dietary habits, the fewer benefits you're likely to experience.
Tips for Intermittent Fasting with the Feel Great System
If you're new to intermittent fasting, start with a 12-hour fast (for example, if you finish dinner at 8 p.m., have breakfast at 8 a.m. the next day). Gradually work your way up to a 16-hour fast to maximize benefits. Unimate is formulated to jumpstart your morning and can even help extend your fasting period. Allow your body at least a month to adjust to these new habits.
How to Get the Most from the Feel Great System: Consider Protein and Fiber
When it comes to optimizing your health through the Feel Great System, two macronutrients stand out: protein and fiber. As I discuss in my book, "Beyond Feel Great," protein is essential for building and repairing tissues. It's a cornerstone for metabolic health, aiding in weight loss, blood sugar control, and muscle preservation.
Fiber, on the other hand, is a game-changer for digestive health and metabolic well-being. It helps regulate blood sugar levels and keeps you feeling full longer. Most people don't get enough fiber; in fact, according to USDA Dietary Guidelines, more than 90% of men and 97% of women fall short of the recommended fiber intake.
Tailoring Your Feel Great System Fasting Schedule: The 4-4-12 Routine
While the Feel Great System generally recommends a 16:8 fasting routine, you might find it challenging to meet your protein and fiber goals within this window. That's where the 4-4-12 routine comes in. This schedule involves fasting for 12 hours and then eating three meals within a 12-hour window, with at least four hours between each meal.
Starting your day with a high-protein, low-carb meal can kickstart your metabolism and help you meet your protein goals. For fiber, consider incorporating a fiber matrix drink, as recommended in "Beyond Feel Great," to help you reach your daily intake goals.
Why 4-4-12 Might Be Right for You with the Feel Great System
The 4-4-12 routine allows for more flexibility in meal planning, making it easier to incorporate the necessary amounts of protein and fiber. It's especially beneficial for those who are managing conditions like type 2 diabetes, where balanced macronutrient intake is crucial.
To dive deeper into the benefits of protein and fiber and how they can be effectively incorporated into your Feel Great System, check out my book "Beyond Feel Great." It's packed with actionable tips and insights that can help you elevate your health to the next level.
The Feel Great System offers flexibility with proven results. Whether you choose the 16:8 or the 4-4-12 routine, the key is consistency. Stick with it, and you'll see the benefits unfold.
This article was first published on February 13, 2022, and has been thoroughly updated to include a more comprehensive comparison of the 16:8 and 4-4-12 routines, additional tips for intermittent fasting when using the Feel Great System, and valuable new resources to help you have the best experience.
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