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How To Do The 16 8 Intermittent Fasting

Can You Keep It Up

16:8 Intermittent Fasting – EVERYTHING You Need to Get Started

Calorie-controlled diets all have a similar impact on weight loss, but the diet that is really successful is one that people can sustain in the long-term.

One of the difficulties with sticking to a diet is craving forbidden foods, and with IF that is perhaps less of a problem.

“When I am on a no-carbohydrate or low carbohydrate diet all I see is pasta and rice everywhere, but now I don’t crave certain food groups because nothing is restricted,” says Shanae.

She has been following the 16:8 diet for four months now and finds it easier to keep up than the 5:2 diet, during which she gets very hungry.

“The hardest thing is to not reach for the breakfast muffin,” says Shanae.

Imahn Robertson, 26, has been following an IF diet for over four years.

“When I first started I did struggle, the body naturally craves foods at all times. But after I got into a routine it was okay,” says Imahn.

“There is temptation, don’t get me wrong. If I am tempted I will occasionally break my fast and adjust my fasting period the next day.”

However, Imahn admits that her diet has affected her social life.

“I only eat between 12 and 8pm – if someone schedules a dinner for nine o’clock, I will go to the dinner but just drink water.

“What makes it difficult is that people are very judgemental,” she says. “I find it easier to do intermittent fasting when I am single, not when I am in a relationship.”

What Are The Possible Side Effects

There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:

  • Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
  • Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
  • Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
  • Mineral water may help if your stomach tends to gurgle.
  • Other possible side effects include dizziness, heartburn and muscle cramps. Learn more

A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44

Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.

Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.

Ketosis And Intermittent Fasting 16/8

As we have just learned, a strict fasting period forces the body to break down stored carbohydrates and subsequently burn body fat for energy.

This completely natural state of particularly effective fat burning is called ketosis. Moreover, ketosis is the eponym of the ketogenic diet.

This way of eating is a special low-carb, high-fat diet. Hence, you consume about 75-80% of your calories from fats, 20-25% from proteins, and about 5-10% from carbohydrates on keto.

Furthermore, it does nothing but mimic the state of fasting. In this process, despite food intake, insulin levels are lowered, carbohydrate stores are emptied, and the metabolic state of ketosis is achieved.

Because a ketogenic diet aims for the same benefits as fasting, keto and intermittent fasting are excellent to combine.

Even if you break the fast with a meal, you are still in ketosis and, therefore, in a fasting mode.

Hence, the benefits of intermittent fasting 16/8 can be even more significant when you combine it with low carb or keto:

  • No side effects like headaches, upset stomach, keto flu
  • Better fat burning because you get into ketosis faster with low-carb
  • Constant energy level without switching between burning glucose and fat

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The Backstory On Intermittent Fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

How Often Should You Do 1: 8 Intermittent Fasting

Intermittent fasting: Methods, Benefits &  Dangers ...

Unlike other intermittent fasting diets, each day of the 16:8 works independently to the other days. This means that you can do anywhere from one day of intermittent 16:8 fasting to seven days a week, depending on your goals and the advice from your GP.

Evidence differs, however, on whether its healthy to do intermittent fasting all the time for a number of reasons. While one study suggests that fasting helps your vital organs by giving metabolic functions a break, other research suggests the fasting can lead to an increased level of cholesterol and can lead to feelings of nausea, along with causing spells of low-blood sugar and dehydration.

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Intermittent Fasting 16/8 Method

The classic 16/8 intermittent fasting protocol has just two rules:

  • No breakfast
  • No snacks

Thats it. Health can be that simple.

There is no eating during the fasting period. If you feel hungry or thirsty, you may consume the following beverages at any time:

  • Water
  • Tea
  • Coffee

However, you must avoid any additives such as milk, sugar, or sweeteners in these drinks not to break the fast.

Female Intermittent Fasting 16/8

You, too, have probably read that there are unique fasting methods for women, such as crescendo fasting.

This method is nothing more than modified 16/8 intermittent fasting. It involves fasting only every other day and limiting the fasting period to 12 hours.

After that, you extend the fasting period step by step to 16 hours, and finally, you also fast every day.

Moreover, sometimes it is even claimed that intermittent fasting would be suitable only for men. Nevertheless, fasting is a natural state that our ancestors usually did not choose.

If only the male body is built for it, we would not exist today. For this, women, in particular, have had to survive food shortages.

However, hormonal and genetic differences exist between men and women, playing a role in intermittent fasting.

However, the fact that intermittent fasting is fundamentally unsuitable for women is a myth.

Accordingly, a randomized clinical trial in humans did not find different health effects of intermittent fasting for women and men. In this study, the researchers examined :

  • Blood pressure

These are essential health markers in terms of disease prevention and sustainable weight loss.

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How To Avoid Low Energy

Acclimating to intermittent fasting is similar to acclimating to the keto diet. In both cases, anything that helps you move toward fat-burning mode will help you make the transition. Supplementing with MCT oil, coconut oil, and other healthy fats may help with ketone production and overall acclimation.

Upping your caffeine intake a little may also help you avoid low energy, since caffeine helps your body mobilize fatty acids as fuel.

How To Do Intermittent Fasting: Step

How To: Intermittent Fasting (16:8 Fast)

Please share – it means the world to us!

So you finally realized that breakfast is just a regular option, not healthiest, the best, a must meal in your life. Well, glad you did. The fasting trend started just a few years ago and it is proven to have many health benefits. This intermittent fasting step by step beginners guide will make fasting easier for you because its not really easy.

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What Should You Eat

Most diets focus on eating healthy foods, and intermittent fasting is no exception.

Do keep in mind that your body needs nutrients to function optimally. When you eat junk and processed foods that are not nutritious, you wont be able to lose weight.

During your eating period, you should eat and drink:

  • Water
  • Probiotics like yogurt
  • Fermented foods and drinks such as sauerkraut

If you follow an intermittent fasting routine, avoid eating a lot of red meat and alcohol. If you must, restrict your meat intake to once in a while and drink wine instead of other alcohol. Also, avoid eating sweet foods and desserts as much as possible for the best results. In case your nutritional needs are not met by your diet, do take some vitamin and mineral supplements.

What Is 16 8 Fasting

Intermittent fasting is a dietary pattern that alternates between periods of fasting and eating.

Unlike other diets, fasting plans do not specify what or how much you should eat per day.

Instead, they primarily focus on when you should eat.

Due to this distinction, intermittent fasting is not considered a diet in the conventional sense.

Instead, it may be better described as an eating pattern.

The 16:8 diet is a popular version of intermittent fasting.

It involves consuming your meals during an 8-hour eating window while fasting or abstaining from food for the remaining 16 hours a day.

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It’s Also About Eating Good Food

But intermittent fasting isn’t just about going without it’s also about choosing nutritious food when you can eat, to provide lasting energy to get through the fasting window.

Diet quality is critical to the success of intermittent fasting diets, says lifestyle disease specialist Sam Hocking.

“I think one of the things where people can go a bit wrong with these diets is that idea of doing the 5:2 , ‘there are two days where you have to restrict your calories but on the other five days you can eat whatever you like’.

“You can’t have the day where you’re partying all day and eating and drinking and then expect to get the benefits.

“You’ve got to eat healthily on the normal eating days.”

Supplied: Samantha Roberts

For Samantha and Kevin, this means stocking their pantry with lots of wholegrains, fruit and veggies, nuts and seeds, lean meats, and avoiding processed meats and snacks.

It also means restricting alcohol.

“As of last week, I drank approximately 48 bottles of beer less than what I’d normally consume,” Kevin laughs.

“The things that I’ve been eating differently are pumpkin, tofu, couscous, and sweet potato chips. just small pieces and other things mixed in with my other vegetables.

“I’m loving it, it’s just the food I’ve got to eat to get where I want to be.”

Is Intermittent Fasting Safe

A Beginners Guide to Intermittent Fasting

Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isnt for everyone.

Williams stresses that before you try intermittent fasting , you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:

  • Children and teens under age 18.
  • Women who are pregnant or breastfeeding.
  • People with diabetes or blood sugar problems.
  • Those with a history of eating disorders.

But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.

Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

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How Much Weight Loss Can You Expect In A Month On Intermittent Fasting

Many factors go into how much weight you actually lose on intermittent fasting. Weight loss will depend on your current weight, metabolism, what you eat, and your activity levels. Obviously, if you follow a healthy eating pattern and exercise every day or a few times a week, it will help you shed weight faster.

Intermittent fasting may enable you to lose between 0.51.5 pounds a week. In 4 weeks, you could lose anything between 26 pounds.

How Can I Suppress Hunger During Intermittent Fasting

Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.

Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.

Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.

Watch less TV: I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.

Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.

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Do I Have To Skip Breakfast

You may have heard or read that a 16:8 plan means you cant eat breakfast. But when it comes to intermittent fasting, a 16:8 schedule is extremely flexible and simple. You decide when your 16-hour fast begins and ends, so if youre someone who simply cant live without breakfast, dont deprive yourself.

Or, maybe you prefer to skip breakfast. Thats ok too. Whatevers comfortable for you. You could also eat breakfast an hour or two later and eat dinner an hour or so earlier. Just make sure that your eating window closes eight hours after you first break your fast. All that matters is you have 16 consecutive hours during which you abstain from food and drink only calorie-free beverages like water or unsweetened tea or coffee.

‘it’s Not Going To Be Right For Everybody’

How to burn fat fast when doing 16/8 intermittent fasting!

While the results of Dr McMillan’s intermittent fasting experiment are promising, she warns that fasting is “not a magic bullet” for weight loss or overall health.

It’s also a method that should not be overdone fasting for too long “stresses your body too much”.

“Fasting is one tool in the toolkit one potential option to add,” Dr McMillan says.

“It’s not going to be right for everybody we just don’t know what the optimal regime or program is, and it might be different for individual people.

“In the end, you have to choose the approach to healthy eating that works for you.

“There’s no doubt that we’re leaving in a healthier spot, and the challenge now is just to keep up the good work.”

Supplied: Samantha Roberts

For more about the reality of fasting diets, watch Catalyst at 8:30pm on ABC TV, or catch up on iview.

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Are There Any Disadvantages To 1: 8 Intermittent Fasting

In the interest of transparency, 16:8 Intermittent Fasting is not a panacea for everybody who needs to watch their weight. There could be some drawbacks that come with the program because it may not be the best fit for everybody as with most diets and routines.

For some people, being allowed to eat only during a set eight-hour window makes them want to eat more throughout that period just to compensate for all the fasting. That’s neither good for your body nor does it balance out all the food you don’t get to eat because binging during the eight-hour window could lead to weight gain and digestive issues. It could also be the beginning of unhealthy eating habits, which is even more problematic all on its own.

When you’re getting started with 16:8 Intermittent Fasting, you may also notice some short-term adverse effects like feeling hungry all the time, feeling weak, or being tired. These sensations are normal and will go away once you’ve settled into your routine.

There’s a little bit of research that implies that men and women are affected by intermittent fasting in different ways. Animal studies have shown that it might cause issues with fertility and reproduction in females. However, these aren’t conclusive for humans because there aren’t enough human studies that have adequately evaluated whatever effects intermittent fasting may bring to one’s reproductive health.

Diet Plan: Foods And Tips

In order to maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.

Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer.

Try balancing each meal with a good variety of healthy whole foods, such as:

  • Fruits: Oranges, berries, apples, bananas, peaches, pears, etc.
  • Vegetables: Leafy greens, tomatoes, broccoli, cauliflower, cucumbers, , etc.
  • Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
  • Healthy fats: Olive oil, coconut oil, and avocados.
  • Protein: Nuts, seeds, legumes, meat, poultry, fish, eggs, nuts, seeds, etc.
  • Drinking water and unsweetened fruit juice, even while fasting, can also help control your appetite while keeping you hydrated.

On the other hand, taking junk food can negate the positive effects associated with 16/8 intermittent fasting and may end up doing more harm than good to your health.

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