Recommended method: 16/8 → 16 hours fasting, 8 hours eating window. Example: eat between 12:00 m. – 8:00 p.m., fast from 8:00 p.m. – 12:00 m.

Stay hydrated: water, black coffee, or unsweetened tea allowed during fasting hours.

Morning (fasted training): light cardio, functional fitness, shadowboxing → maximizes fat burning.

Afternoon (post-meal): strength training, heavy bag, HIIT, sparring → fueled by pre-workout nutrition.

First meal (break fast): lean protein (chicken, fish, eggs) + complex carbs (brown rice, oats, sweet potato) + vegetables.

Second meal (pre-workout): protein + moderate carbs (whole pasta, quinoa) + fruit.

Third meal (recovery): protein + healthy fats (avocado, nuts, olive oil) + vegetables.

Enhanced fat oxidation → more stable energy for cardio and light boxing sessions.

Increased growth hormone during fasting → supports muscle recovery.

Appetite control and mental discipline → essential for combat sports.

Improved focus and clarity during training.

Start gradually (12/12) and progress to 16/8.

Avoid intense sparring or maximal effort sessions while fully fasted.

Maintain basic supplementation if needed (electrolytes, BCAAs).

Listen to your body and rest when necessary.