The 16:8 SnapBack Fast

Your body gets a real reset — you just have to give it a real window.

Here's the whole plan in one sentence: you fast for 16 hours, then you eat everything you need in one 8-hour window. That's it. No starving. No giving up food. Just giving your body a long enough break to actually reset instead of running on snacks all day.

Step 1: Pick Your Window (and don't move it)

You choose your own 8-hour eating window based on your actual schedule — the only rule is that once you pick it, you hold it every single day, including weekends. That consistency is what makes this work.

  • Start at 8am, done eating by 5pm? Fine — your fast begins the moment your last bite hits your mouth at 5pm.
  • Prefer noon to 8pm? That's the most popular window, and it's exactly what the sample day below is built around.
  • Whatever you choose, ask yourself: can I actually keep this up on a Saturday? That's where most women fall off — pick a window your real life can support.

Step 2: Your One Free Meal

Every Sunday, you get one meal — just one — to eat whatever you want. Not because we're letting you off the hook, but because women who get a planned release valve stick with a plan. Women who don't, quit by week three.

Portion Rules — no scale, no app, no stress:
★ Measure protein, vegetables, fruit & carbs with your fist
★ Measure fats with your thumb
★ One large glass of water with every meal
★ Eat normally during your window — don't play catch-up, don't restrict inside the window

Sample Day (Noon–8pm Window)

Up to 12pm: nothing apart from black coffee, tea, or water. Finish your last meal by 8pm and stop — no late-night eating.

Meal 1: Chicken & Avocado Salad Food Type & Qty
Chicken, spinach, cucumber, capsicum, avocado Protein x1, Vegetables x2, Fat x2
Meal 2: Small Snack Food Type & Qty
Berries, natural yogurt Fruit x1, Protein & Fat (1x small tub)
Meal 3: Grilled Chicken, Moroccan Spice Food Type & Qty
Grilled chicken, baked sweet potato, big green salad (spinach, broccoli, capsicum), couple pieces of chocolate on training days Protein x1-2, Carbs x1, Vegetables x2, Carbs (a couple pieces)

Your Grocery List

Protein Produce Pantry & Extras
Chicken breast
Natural yogurt		 Spinach
Cucumber
Capsicum (bell pepper)
Broccoli
Avocado
Sweet potato
Mixed berries		 Moroccan spice blend (cumin, paprika, cinnamon)
Olive oil
Dark chocolate (2 squares, training days only)