Intermittent Fasting
Explore time-restricted eating approaches with professional guidance. Kristen helps you find the right intermittent fasting method for your goals, lifestyle, and health status.
16/8 Method
The most popular intermittent fasting protocol involves fasting for 16 hours and eating within an 8-hour window each day. Kristen helps you choose the right eating window for your schedule and ensures your meals are nutritionally complete within that timeframe.
5:2 Approach
This method involves eating normally for five days of the week and reducing calorie intake on the remaining two non-consecutive days. It offers flexibility for those who prefer not to fast every day while still gaining the metabolic benefits of periodic calorie restriction.
Custom Protocols
There is no single fasting approach that works for everyone. Kristen designs personalised intermittent fasting protocols based on your goals, activity levels, medical history, and lifestyle — ensuring the approach you follow is safe, effective, and sustainable.
Popular Methods
16:8 — 16 hours of fasting with an 8-hour eating window. This is the most common and easiest method to adopt, often as simple as skipping breakfast and eating between midday and 8pm. It suits most lifestyles and is a great starting point.
5:2 — Normal eating for 5 days with reduced calories (around 500-600) on 2 non-consecutive days. This approach appeals to people who prefer the flexibility of eating normally most of the week while still benefiting from periodic calorie restriction.
14:10 — A gentler approach with a 14-hour fast and 10-hour eating window. This is an excellent option for beginners or those who find 16:8 too restrictive. It's also well-suited to people with higher energy demands or active training schedules.
Eat-Stop-Eat — Occasional 24-hour fasts, typically done once or twice per week. This more advanced method requires careful planning to ensure adequate nutrition on eating days and is best undertaken with professional guidance from Kristen.
Important Considerations
Intermittent fasting is not suitable for everyone. It is generally not recommended during pregnancy or breastfeeding, for individuals with a history of eating disorders, for children and adolescents, or for people with certain medical conditions such as diabetes requiring insulin management. Kristen always assesses your suitability before recommending any fasting protocol.
The quality of what you eat during your eating windows matters just as much as the timing. Kristen ensures your meals are nutrient-dense, well-balanced, and aligned with your health goals — so you're not just fasting, but fuelling your body properly when you do eat.
At Hi Movement, intermittent fasting is always combined with balanced nutrition guidance for the best results. Kristen monitors your progress, energy levels, and overall wellbeing throughout, making adjustments as needed to keep you on track.