Benefits Of 16/8 Intermittent Fasting
16/8 intermittent fasting is a popular diet because its easy to follow, flexible and sustainable in the long term.
Its also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week.
In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:
- Increased weight loss: Not only does restricting your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss (
16/8 intermittent fasting is easy to follow, flexible and convenient. Animal and human studies suggest that it may increase weight loss, improve blood sugar levels, enhance brain function and extend longevity.
Reduce Stress And Improve Mental Health
The 16:8 diet help reduce cortisol levels and help reduce inflammation. Plus, since you wont be dealing with hunger for two days a week, its better for your mental health.
Those whove tried the 16:8 diet say how much more productive they are during fasting hours, spending less time stressing over food and more time channelling their energy into other beneficial tasks throughout the day.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
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What Can You Eat/drink
Believe it or not, there are a few things that you can consume even when fasting! Yay!
- Clear liquids
- Cold/hot tea
- Black coffee
- Other non-caloric beverages free of added sugars, etc.
But you have to make fasting work for you. If you cannot give up your morning tea or coffee with milk, try the smallest amount that you can still enjoy your morning cuppa. Drinking only water is the gold standard, but find what works for you and you still get results.
Who Shouldnt Try Intermittent Fasting
Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone on multiple drugs , says Kumar. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path to a relapse.
Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, says Kumar. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, says Shemek.
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Extended Aka Prolonged Fasting
How: Fast for more than 24 hours once a month
As mentioned before, extended or prolonged fasting usually means anything between 24 and 96 hours of fasting.
It is not recommended to do it more often than once a month and anything above 48-72h of fasting should be done under a doctors supervision.
Yes, there are lots of people who dont follow this recommendation and nothing happens, but it is risky and we do not recommend it if you are not experienced faster and especially if you have any of the medical conditions described above.
For more in-depth guide on prolonged fasting, read Prolonged Fasting 101: How To Do It & What Are The Benefits?.
Say No To An Intermittent Fasting Cheat Day
Zane doesnt pull any punches on the topic of intermittent fasting cheat days: Im not even sure what the point is.
A cheat day is equivalent to a binge day for most people, but the effects of the binge dont disappear after 24 hours. It can take three or four days to recover from the effects of a cheat day, reign in your cravings, regain your energy and focus, and get back on track.
If your goal is weight loss and youre trying to get somewhere effectively, why throw it all off with an entire meal of something like pizza or a bunch of pancakes? Zane asks. A surge of 1,500 calories of junk during an intermittent fasting cheat day will drive you in the opposite direction of your goals.
But an indulgence is different. A piece of pie or a couple of cookies every once in a while can help you scratch an itch before it turns into a rash that derails you.
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How To Start Intermittent Fasting
If youve read my blog before, youve probably seen that I mention Intermittent Fasting quite a bit. If youve arrived at the point where you are ready to give it a try, congratulations! I think you will find that it is an effective way to manage your weight.
As with any regimen, whether its diet or exercise, or even a daily routine, the main key to a long-lasting and effective program is to get started the right way.
To make sure you start off on the best foot possible, here are some things to consider when you start intermittent fasting.
Safety And Side Effects
Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as youre used to.
This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
If you have a medical condition, you should consult with your doctor before trying intermittent fasting.
This is particularly important if you:
- Have diabetes.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Here are answers to the most common questions about 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.
Should You Do Intermittent Fasting And The Keto Diet
We have a crazy extensive guide on the Keto Diet in case youre not familiar with it, so here it is in a nutshell:
This process is called ketosis, and there are two ways for a body to enter ketosis:
- Eating in a way that induces ketosis .
- FastingHey, thats what youre reading about right now!
We actually have an amazing success story here on Nerd Fitness, Larry, who followed our strategies, went Keto and start intermittent fasting. He ended up losing weight, getting stronger, AND overcame the challenges of rheumatoid arthritis !
Heres how the fasting portion of it works:
As your body enters a fast period when there are no sources of glucose energy readily available, the liver begins the process of breaking down fat into ketones.
Fasting itself can trigger ketosis.
Fasting for a period of time before kicking off a Keto-friendly eating plan COULD speed your transition into the metabolic state of ketosis, and fasting intermittently while in ketosis could help you maintain that state.
I personally love fasting for the simplicity: I skip breakfast every day and train in a fasted state. Its one less decision I have to make, its one less opportunity to make a bad food choice, and it helps me reach my goals.
WHY KETO + IF WORKS = eating Keto can be really challenging. And every time you eat, its an opportunity to do it wrong and accidentally eat foods that knock you out of ketosis.
Youre also tempted to overeat.
Your value may vary!
You need to decide what works for you.
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How To Start Intermittent Fasting For Weight Loss
Which Intermittent Fasting version have you tried? Did you find it a challenge? How much weight did you lose? Are you able to keep that weight off?
Soo you have heard about intermittent fasting. And you are curious about it. You want to know how it helps you lose weight, and how to start with it and what are the rules basically.
Today I am going to explain you what EXACTLY you need to do. In order to make the intermittent fasting work to reduce your weight, I REALLY think we need to understand WHY and HOW it works for you.
It May Aid Weight Loss
Various methods of intermittent fasting, including 20-hour fasting cycles, have been linked to weight loss.
One study, which closely mimicked the Warrior Diet , found that people who consumed meals over four hours in the evening experienced more weight loss than those who consumed the same amount of calories in meals throughout the day.
Whats more, those who ate one meal per day showed significantly reduced fat mass and greater muscle mass .
A recent review of six studies concluded that various types of intermittent fasting, ranging from 3 to 12 months, were more effective at promoting weight loss than no dietary intervention.
However, the review found that there were no significant weight loss differences between dieters using intermittent fasting or continuous calorie restriction , meaning that calorie restriction without fasting was equally effective .
Additionally, although reducing calorie intake is the most common outcome of the Warrior Diet, some people following this eating pattern could technically consume too many calories during the four-hour overeating period and experience weight gain.
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Is 16/8 Intermittent Fasting Right For You
16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.
This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.
Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.
16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.
It may support weight loss and improve blood sugar, brain function and longevity.
Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.
Fasting May Improve Blood Sugar Control
Some studies have found that intermittent fasting can improve blood sugar control in those with type 2 diabetes.
A study in 10 people with type 2 diabetes found that a fasting goal of 1820 hours a day lead to a considerable decrease in body weight and significantly improved fasting and post-meal blood sugar control .
However, another recent study showed that intermittent fasting increased the chances of hypoglycemia , even when taking lower doses of blood-sugar-reducing medications .
Though lowering blood sugar levels in a safe way is beneficial, hypoglycemia can be dangerous and lead to serious complications .
For this reason, people with diabetes who are interested in trying out intermittent fasting should consult with their doctor first.
Methods of intermittent fasting like the Warrior Diet may help reduce weight, improve brain health, lower blood sugar and reduce inflammation.
Despite potential health benefits of the Warrior Diet, there are some downfalls to this way of eating.
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Intermittent Fasting Isnt Easy But We Make It Doable With The Following Six Essential Tips And Tricks To Make Starting Out More Comfortable
Starting out strong is arguably the most important factor in having a successful weight loss journey. Few things are as discouraging as failing as soon as you begin. But failure at the start is common breaking old, unhealthy habits or creating new, better habits is difficult for everyone.
Intermittent fasting has been linked to numerous benefits, from advancing fat burning to balancing blood sugar to improving heart health, and much more. But it can be extremely difficult to get into the practice. After all, youre suddenly forcing your body through long stretches of time without eating!
But if youre determined to try IF for its beneficial effects, here are six important tips that can make starting out a little more comfortable:
These Handy Intermittent Fasting Apps Will Keep You On Track Whether Youre Fasting For The First Time Or Building A Consistent Schedule
Intermittent fasting is pretty straightforward, especially when it comes to popular diets. You simply limit the hours you can eat during the day to a specific window. Outside of this window, fast meaning, eat nothing. This simple diet can give your metabolism the kick it needs, help you lose weight and even help stabilize blood sugar levels.
Theres just one tricky aspect to this new way of eating: You need to really commit to your chosen diet and its schedule, eating only during select hours and fasting for longer. Thats why turning to intermittent fasting apps can be particularly helpful.
No matter which kind of intermittent fasting you opt for, an app can make everything easier. Thanks to the increasing popularity of intermittent fasting diets, theres now a wealth of handy mobile apps available so you can stay on track right from your smartphone or tablet. From planning meals to tracking fasts, the right app will help you master every little detail of your intermittent fasting plan.
Check out the following intermittent fasting apps, all of which will make scheduling, tracking and monitoring your progress a breeze:
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Recommended Intermittent Fasting Schedule For Beginners
Here at 21 Day Hero we always recommend starting with the most popular and beginner-friendly method Intermittent Fasting 16/8.
For our 21-day Intermittent Fasting Challenge, we recommend easing into Intermittent Fasting by starting with 12h of fasting and 12h of eating and adding one fasting hour each day until you reach the desired 16/8 schedule.
See the image below with two examples of how your first week of 16/8 Intermittent Fasting and your Intermittent Fasting hours could look like.
Note: 16/8 also happens to be the most popular method among celebrities. If you are curious to know how they practice fasting and what are the main benefits , check out our blog post on How to do Intermittent Fasting According to 40 Famous People.
How Is Intermittent Fasting Actually Done
As Ive mentioned earlier, intermittent fasting is not a diet. It is a structured eating schedule allowing your body to take a break from constantly digesting food, allowing it to focus on other things.
Not only this but once you get used to it, intermittent fasting also makes eating way simpler than you might think. The reason for it being is that you will eat fewer meals, that require less cooking and cleaning.
Other pros to following such a schedule are a lower probability of you mindlessly snacking through the day, and most likely creating better eating habits in that youll avoid unhealthy foods and even liquid calories.
The whole point of intermittent fasting is finding a method that fits your lifestyle the most. That allows you to effortlessly follow the eating schedules and reap all the benefits of doing it.
When it comes to weight loss, intermittent fasting is really powerful, especially for beginners, because it will make sticking to a calorie deficit simple.
That being said, lets see what the different methods of intermittent fasting are.
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Find The Best Time To Workout
Many people make the mistake of thinking they cant workout while theyre fasting, but the opposite is true. The morning is the best time for a vigorous workout! Youre fresh and have hormonal optimization on your side.
Afternoon and evening workouts arent always as effective as they could be youre fatigued from the day, consumed with whatever new stressors landed in your lap at work, and are fighting the urge to slip off your shoes and unwind.
I was loyal to my afternoon workout routine for more than a decade, but switching to an early morning gym schedule has been a game-changer. If I dont workout first thing in the morning, I can practically see the sliding scale as I lose my opportunity throughout the day for a quality workout. Life gets busy, and the body gets drained!