How to Do 16:8 Intermittent Fasting with Unimate and Balance

By Fadi — Unicity Senior Director Distributor & Metabolic Coach · Published 2026-06-12 · Updated 2026-10-25 · 8 min read

Written by Fadi, an independent Unicity distributor who earns a commission on orders placed through this site. Educational content, not medical advice. Product research: unicityscience.org · unicity.com.

Quick answer: A complete step-by-step guide to the 16:8 intermittent fasting protocol using Unicity's Unimate and Balance supplements.

The 16:8 intermittent fasting protocol is the foundation of the Unicity Feel Great System. The concept is simple: fast for 16 hours, eat within an 8-hour window. Wondering how Unimate compares to coffee during your fast? See Unimate vs Coffee for intermittent fasting.. But executing it consistently — without hunger, irritability, or social disruption — requires the right tools.

That is exactly what Unimate and Balance provide. Here is the complete step-by-step guide.

The Basic Schedule

The most common 16:8 schedule on the Feel Great System is:

• 8 pm – 12 pm (16 hours): Fasting window — Unimate only, water, plain tea or black coffee
• 12 pm – 8 pm (8 hours): Eating window — two meals, Balance before each

You can shift this window earlier or later to fit your lifestyle. A 10 am – 6 pm window works for early risers. A 1 pm – 9 pm window works for late schedules. The key is keeping the 16-hour fast consistent every day.

Step-by-Step: A Day on the Protocol

Step 1 — Wake Up: Drink Unimate (Not Breakfast)

This is the most important habit shift. Instead of eating breakfast, mix one Unimate stick pack into 8–12 oz of cold water and drink it within the first 30–60 minutes of waking up.

What Unimate does at this stage:

• Suppresses appetite for 3–5 hours
• Provides clean, sustained energy from theobromine and chlorogenic acids
• Boosts mental focus and mood
• Keeps insulin at fasting levels — the fast continues uninterrupted

Tip: If you also drink coffee, have Unimate first, then coffee 30–60 minutes later if you still want it. Black coffee does not break the fast.

Step 2 — Mid-Morning: Stay Hydrated

Drink 1–2 large glasses of water between Unimate and your first meal. Dehydration is often confused with hunger. Sparkling water, plain herbal tea, and black coffee are all fine during the fasting window.

What to avoid: Anything with calories, sweeteners, milk, or cream. Even small amounts of sweeteners can trigger an insulin response and undermine the fasting state in some people.

Step 3 — 10 Minutes Before Lunch: Take Balance

At approximately 11:45 am (or 10 minutes before wherever your eating window opens), mix one sachet of Unicity Balance into 8–12 oz of water. Drink it promptly — don't let it sit too long as the gel thickens.

What Balance does before your meal:

• Forms a viscous gel in the digestive tract
• Traps dietary cholesterol and slows glucose absorption
• Significantly reduces the post-meal insulin spike
• Extends feelings of fullness for 3–4 hours after the meal

Step 4 — Noon: Eat Your First Meal

Break your fast with a balanced meal. No food restrictions are required on the Feel Great protocol, but you will likely find your appetite naturally smaller after 16 hours of Unimate-suppressed fasting and a pre-meal Balance sachet.

Practical tip: Start with protein and vegetables. The combination of pre-meal Balance and starting with protein makes overeating almost impossible.

Step 5 — Before Dinner: Take Balance Again

Approximately 10 minutes before your second meal (dinner), take a second sachet of Balance. This is optional but highly recommended — evening meals are when most people consume the most carbohydrates, and controlling the glucose response at dinner sets up a cleaner overnight fast.

Step 6 — Eat Dinner, Then Close the Window

Finish dinner within your 8-hour eating window (by 8 pm in the standard schedule). After dinner, the fast resumes. Water, herbal tea, and sparkling water are fine in the evening.

Tip: Brush your teeth after dinner. This simple habit mentally signals that eating is done for the day and reduces evening snacking urges significantly.

Common Mistakes to Avoid

Mistake 1: Not Drinking Enough Water

Many people confuse dehydration with hunger during the fasting window. Aim for at least 2–3 liters of water per day, especially in the first two weeks.

Mistake 2: Quitting Too Early

The first 5–10 days are the hardest. The body is adapting. Hunger, mild headaches, and fatigue in week one are normal and temporary. Push through to day 14 and the protocol becomes dramatically easier.

Mistake 3: Skipping Balance

Some people take Unimate consistently but skip Balance before meals. This is a significant mistake — Balance is the mechanism that controls the post-meal insulin spike. Without it, the metabolic benefits of the protocol are substantially reduced.

Mistake 4: Eating Too Large a First Meal

After 16 hours without food, some people overcompensate with an enormous first meal. This defeats the caloric benefit of the fasting window and can cause blood sugar swings. Let the pre-meal Balance do its job and eat at a moderate pace.

Mistake 5: Inconsistent Timing

The 16:8 schedule works best when the eating window is consistent day to day. Shifting your window by 3–4 hours regularly disrupts the hormonal adaptation. Try to open and close your eating window at roughly the same time each day.

How Long Until It Becomes Easy?

Most people find the protocol genuinely comfortable by day 10–14. By day 30, skipping breakfast feels completely natural. By day 60, most people cannot imagine going back to eating three meals a day — not because they are restricting, but because they genuinely are not hungry until noon.

Order the Unicity Feel Great System

Ready to start? Order the Unicity Feel Great System at member pricing through this site, with personal coaching included. Questions about the business side? Learn more about becoming a Unicity distributor — Fadi, independent Unicity Senior Director Distributor, is here to guide you.

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