Intermittent Fasting 1: 8 Vs 1: 6
When comparing the intermittent fasting 16:8 vs. 18:6, it is clear that for those who are new to such an eating approach, the 16:8 fasting may be better, as it has a bigger eating window. Both these types require that you dont eat anything during your fasting period, and both have similar benefits. So, you can choose either of them, depending on how busy your day usually is and how well you can manage your time.
Intermittent Fasting The Best For Weight Loss
Ive been a personal trainer and nutrition coach since the mid-2000s and intermittent fasting is without a doubt the most effective diet for weight loss and slowing aging . Its also very simple to follow since youll just be restricting the times youre allowed to eat.
With intermittent fasting your body doesnt have any calories coming in. This allows your body to feed off your fat stores as an energy source . Since youre restricting your feeding hours youll instantly be cutting down on how many calories youre eating . Lowering your caloric intake does play a significant role in how much weight youre able to lose .
Finally, your body will release fat-burning hormones such as human growth hormone . This helps to preserve lean muscle mass which is needed to get a toned and slim physique . But dont worry about getting big bulky muscle mass from fasting.
But a lot of the weight youll lose with intermittent fasting depends on how much you have to lose in the first place. If you only have 10 pounds or so to lose then the results will be lesser if only doing it for a short time. But if you have more than 30 pounds to lose then your results will be much more.
You can expect to lose the most weight in the beginning few months and then itll start to slow down from there. And if youre trying to break through a weight-loss plateau then fasting for longer hours can get you there too .
Hour Fast/ 1: 8 Hour Fast/ 1: 6 Hour Fast
This is the widely used method in weight loss programs. You can fast either for 14hours, 16hours, or 18hours. So you can continue eating the rest of the hours to complete the daily nutritional demand. The beginners can start the program with overnight 12-hour fasting.
When your body gets adapted to fasting, you can change it to 14-hour then to 16 or 18hour fasting. So your body will have enough time to switch metabolism.
While continuing the intermittent fasting, make sure to calculate the daily energy requirement. The calorie intake for the day must not exceed the daily energy expenditure. If not, there is no use in fasting.
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Makes For A Healthier Life It’s Possible That Something Simpler Exists
Healthy eating is simple, but it may be challenging to keep up the good work. Time and effort are the two biggest obstacles to making healthful meals. It’s possible that intermittent fasting will make life easier since you won’t have to make as many meals as you would otherwise. Because intermittent fasting improves your health and simplifies your life, it has become a popular life-hacking practice.
The Effect Of Intermittent Fasting On Body Cells And Hormones
Few changes take place at the cellular level when your body is fasting. So the hormone levels may alter to restore the blood glucose by depleting fat stores. The gene expressions may change and initiate cell growth and repair.
The human growth hormone level increases to improve muscle growth while the fat stores start depleting.
The insulin level declines by alleviating the blood glucose level. So the fat stores become easily accessible to get converted to energy.
The new cells, including nerve cells, get repaired. During fasting hours, the dysfunctional cells get removed and repaired as necessary.
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When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
That being said, exercise before you eat because people get hungry about half an hour after they finish working out and may find it too hard to stick to their plan if they cant eat anything at all afterwards, Varady noted.
If youre on the 16:8 plan, exercise before or during your eating window. If youre doing alternate day fasting and are exercising on your 500-calorie day, save food for after your exercise session.
Its A Tool Not A Magic Pill
In my 2 years experience on fitness Twitter, Iâve come to learn that the effects of intermittent fasting are frequently over exaggerated. While I do often preach for people to try fasting, it is not a magic pill nor is it a one size fits all for people. You will not magically lose all the weight you wish to lose simply by fasting.
This is because Intermittent fasting is a TOOL we have in our arsenal to help stay satisfied with fewer calories. Losing fat comes down to expending more calories than you intake each day .
Intermittent fasting, especially 18/6, is a great technique to help you be satisfied while eating less food, resulting in an enjoyable caloric deficit, resulting in long term, sustainable fat loss.
But remember, you can still gain fat while intermittent fasting if you eat too many calories.
This is why fasting is a tool, not a magic pill for fat loss.
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How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltextâ rel=ânofollowâ> 2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- Eat Stop Eat
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
You Are Not Eating Enough Food
Though it might sound counterproductive, you need to eat well during your eating window.
Intermittent fasting does not mean starvation and you can continue with your normal diet.
When you are not getting enough calories during your eating window, chances are that you will eat a whole lot more during your next window. That is because of the uncontrollable hunger that you will feel.
Also, starving yourself might cause your body to store more fat long-term. Your body notices that you are going for extended periods with little or no food and to ensure that you have a reliable energy source during such periods, your body stores the extra food you eat as fat.
So, instead of burning energy from your meals, your body begins to conserve energy.
Calorie counting could help you ensure you are getting sufficient fuel for your days activities.
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Overeating And Potential Weight Gain
Restricting your intake to just 8 hours per day may cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting. This may lead to weight gain, digestive problems, and unhealthy eating habits.
Interestingly, current research doesnt suggest that intermittent fasting leads to any more weight loss than typical diets that recommend overall calorie restriction. Both eating patterns may lead to modest weight loss .
If weight loss is your primary goal, you may therefore prefer to lower your calorie intake instead of fasting intermittently to prevent the overeating that may occur when restricting intake to a certain time window.
Intermittent Fasting Results And Weight Loss
Undeniably, the most common and also the most desired intermittent fasting result is weight loss.
Many diets promise rapid results but often lead to yo-yo effect, when after a tough period, dieters end up back where they started or heavier than before. Intermittent fasting is a great way to reach a sustainable weight loss not only lose but also maintain the desired weight, as confirmed by most Intermittent Fasters that have done our Intermittent Fasting Challenge.
So how come Intermittent Fasting is more sustainable than other diets?
The key to sustainable weight loss is being consistent and making your new diet a lifestyle rather than doing it temporarily. For many people, Intermittent Fasting allows this given they can still enjoy their favorite meals time from time, as long they adjust the eating schedule.
For our 21-day Intermittent Fasting Challenge, we suggest starting with a 12/12 fasting schedule, gradually increasing it to 16/8 fasting: a 16-hour fasting and an 8-hour eating window. Taking small steps allows your body to adapt to the new eating pattern slowly. It has proven to be the most effective if your goal is to make intermittent fasting a long term habit.
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What My Day Looks Like On 18/6 Intermittent Fasting
- 5:00 A.M. I wake up, do a few chores, and grab coffee or tea. Sometimes I add heavy cream to my coffee and a few drops of liquid monk fruit sweetener.
- 6:00 A.M. 11:30 A.M I work, do household chores and errands, and take care of parenting and homeschooling obligations.
- 11:30 A.M. Im usually at a good stopping place in the flow of my morning by this time. I prepare my first meal of the day. This is usually my largest meal of the day, as well. I try to take time to savor the food and not simply cram it in my face so I can move on to the next thing. Truly enjoying my food and practicing gratitude while eating is vital to my wellness both physically and spiritually.
- 12:30 P.M. 5:00 P.M Im back to work, household management, and parenting. If Im going to work out that day I try to fit it in about two hours after I eat my first meal.
- 5:00 P.M. If Im hungry again, I have dinner around this time. Often I eat enough at my first meal that I only need a snack at dinner time. During the summer months Ive found myself often not hungry at all for a second meal, but in the colder months Im apt to eat a small dinner.
- 6:00 P.M. By six oclock in the evening Im done eating. In almost nine months of intermittent fasting Ive never eaten dinner between five and six gotten hungry again before ten oclock the next morning. This has helped to convince me that 18/6 is a perfect intermittent fasting schedule for me on a long term basis.
With An 1: 6 Intermittent Fasting Diet How Many Calories Can You Eat To Lose Weight
Any weight loss is a result of a calorie deficit, so if you want to slim down, you need to burn more calories than you consume . Since 1 pound of fat equals 3500 calories, all you need to do to safely lose weight is to reduce your daily energy intake by 500-1000 calories . The number of calories each person should consume depends on various factors, including age, sex, weight, body composition, and others. You can calculate how many calories you personally require daily using this calories burned calculator.
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Who Should Avoid Intermittent Fasting
Intermittent fasting is a safe diet choice for most healthy individuals. But it isnt safe for everyone. People who shouldnt try IF include:
- Children and young adults who are younger than 18, because theyre still actively growing and have different caloric needs
- People with diabetes and other blood sugar problems
- People with a history of eating disorders
- People who take medications that require them to eat first
We need more research to fully understand how this diet can impact your mental health. One concern is that people who try IF could become overly fixated on food. You might also run the risk of passing on unhealthy ideas about eating to your children if they watch you focus on fasting.
Intermittent fasting can be a very effective and beneficial dieting technique, but you have to make sure to use it as a tool and not let it control your life. Weight loss always involves difficulties, even setbacks, so you shouldnt be too hard on yourself throughout the process.
Losing Weight With 1: 6 Intermittent Fasting
One of the most noticeable benefits of following a fasting plan is the ability to lose weight. Intermittent fasting is proven to help with weight loss, boost metabolism functions, and increase your heart health while giving you more energy.
But how does it work? 18:6 fasting weight loss is triggered by putting your body into a calorie deficit by abstaining from calories for 18 hours a day, which kick-starts your metabolic process.
The ketones produced by your metabolism in this state target fat stores in the body instead of glucose for energy, burning fat rapidly. Plus, the metabolic switch activates several other processes in the body, further assisting with weight loss.
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Choose Your Best Protocol
Krystal began her intermittent fasting journey about a year ago, and she experimented with various protocols until she found the right protocol.
I alternate what kind of fasting I do. Sometimes I stick with a traditional 16:8 fasting period, other times I will do a longer time frame, she says. My longest fast was five days.
Though five days might seem a bit overwhelming to a beginner, Krystal urges readers to find whats best for them. For her journey, Krystal admits, I read a lot about the health benefits of fasting, plus with following a ketogenic diet fasting came naturally as my hunger levels decreased.
You Are Eating The Wrong Type Of Food
Many other diets come with a list of foods that you can and cannot eat. However, that is not how intermittent fasting works.
Intermittent fasting lets you eat anything you would like within a specific eating window.
Because intermittent fasting does not restrict your diet, it is easy to slip right into unhealthy feeding habits. Binging on unhealthy processed foods even if it is only in your eating window could be responsible for your slow results.
Stuffing too many calories during your eating periods is also counterproductive.
During your intermittent fast, consider changing your meal plan. Toss out the unhealthy processed food and switch to healthier options. Think of foods like whole grains that are rich in dietary fiber.
Furthermore, sugary foods could send your blood sugar levels through the roof and contribute to reduced insulin sensitivity.
Staying away from sugary foods protects you from sugar highs and the sugar crash that results after. It also helps keep your blood sugar within the normal range.
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What Is 18/6 Fasting
According to the naming logic we defined earlier, it follows that 18/6 fasting involves 18 hours of fasting and six hours of eating in a typical day.
This type of fasting usually makes enough time for two meals and a snack every day, so people will generally eat a late first meal of the day and an early second. Because the eating window is shorter, its common for people to eat much larger meals than they would if they were not intermittent fasting at all.
Its also worth noting that many people start out in intermittent fasting by trying out leangains before eventually realizing they can push it a little further and moving onto 18/6.
What Is 18/6 Intermittent Fasting
When following 18/6 intermittent fasting, you eat every day within a time window of 6 hours and fast for 18 hours.
Eighteen hours may sound very long, but you have to consider that, as in other intermittent fasting methods, it includes sleeping time. So you sleep for a considerable part of your fasting time, during which you usually donât eat.
The exact timing of the fasting window is very individual, and you can pick a schedule that suits you best.
Some people prefer to eat in the early hours of the day and may choose to eat from 7 am to 1 pm. Others prefer to eat in the afternoon and evening and have their eating window from 2 pm to 8 pm.
Most people eat either breakfast and lunch or lunch and dinner. So it comes down to the question of whether you find it easier to skip breakfast or dinner.
If you are a morning person and very active and hungry in the morning, you may prefer to choose an early eating window. If you are one of many people who are not hungry in the morning and enjoy dinner with family or friends, you probably prefer a later eating window.