How Does The : 8 Diet Work
The 16:8 diet works on an hourly basis. So each day you can eat within an 8 hour time frame and fast for the remaining 16 hours. The best part? You dont have to restrict your calories when eating during the 8 hour window. As long as you eat healthily in your 8 hour time frame, youll see the weight drop off.
Experts say that the 16.8 diet restricted schedule gives our bodies the chance to process the nutrients stored in foods and burns away calories. Plus, you wont go hungry like you do on those two fasting days on the 5:2 either.
As Tom Jenane, nutrition and fitness expert explains, The 16:8 diet is a brilliant form of intermittent fasting that has proven results in a number of cases.
Jennifer Aniston is a famous fan of intermittent fasting.
As well as Jennifer Aniston, other Hollywood names who have seen success after following the 16:8 diet include Hugh Jackman, who reportedly used the diet to get in shape for his Wolverine films and actress Jennifer Love Hewitt.
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.
The Difference Between Short And Long Fasts
Every night when we stop eating and then go to bed, we go through a short-term fast until our first meal of the next day. Depending on when you ate dinner and when you consume your first meal after you wake up, you can easily go through a 12 to 16-hour fast with no physiologic change to digestive functions.
Although there is no clear consensus or accepted definition about what the cut off is between a short and a long-term fast, Diet Doctor defines anything less than 24 hours as time-restricted eating, fasts between 24 and 36 hours as a short-term fast, and anything longer than 36 hours a long-term fast.
Time-restricted eating and short-term fasts dont require specific precautions when breaking the fast. Just remember it is a good idea not to binge on highly-processed, sugary, or high-carb foods because you will undo the advantages of the fast. Plan to eat a wholesome, low-carb, high-fat meal, such as any of the meals featured in the Diet Doctor recipes, and you will be just fine.
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One Month Intermittent Fasting Weight Loss Schedule
I chose a 16:8 intermittent fasting schedule. The goal was to fast for at least 16 hours daily and eat all my days food within an 8-hour window.
This usually meant skipping breakfast and eating around 11 am or noon and having my last bite of food between 7 and 8 pm.
For exercise, I wanted to walk/run at least 2 miles most days of the week and throw in some in-home weight training, usually doing a little yoga and lifting weights with these adjustable dumbbells, and a little yoga at my leisure.
Like 20 minutes a few times a week.
I also wanted to make more effort to just be outside.
Like walk with my toddler to the park and toss the ball around with him.
I didnt really have a diet or off-limits food list, other than sugar.
Ive had some mean sugar cravings since quitting alcohol 6 months ago and wanted to keep this under control.
Overall I wanted to eat healthier, mostly home-cooked foods, but nothing was really on the no-eat list.
My main goal was to just keep an intermittent fasting schedule for one month.
I didnt want to get too strict about everything else.
I figured keeping it simple would help me see the effect of the intermittent fasting schedule itself, not necessarily compound effects of sticking to a strict diet or workout routine.
/7fitness Secrets I Unveiled
Consistency is the key to achieving anything and it strongly applies to weight loss as well.
How do I stay motivated?: I used to weigh myself on the 3rd, 13th, and 23rd of every month. So basically, I weighed myself after every 10 days. I knew I would see some results. That’s what kept me motivated.
How do you ensure you dont lose focus?: I didn’t want to mess up my weight loss journey again so whenever I used to lose focus, I used to see my old photographs. This reminded me of my overweight days and helped me stay on track.
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Benefits Of 1: 6 Intermittent Fasting
Many people experience better digestion with the 6-hour eating window. An 18 hour intermittent fasting goal will often result in reduced bloat and indigestion you may feel if you eat too frequently.
Eating within a 6-hour window may also improve your sleep. Most 18:6 fasters end their meals between 6:30 – 7:30 pm, rather than eating right before sleeping.
Of course, the number one benefit of intermittent fasting for most people is weight loss. Here are some added benefits to 18:6 intermittent fasting:
- Proven and effective weight loss strategy
- May help reduce inflammation
- May help balance blood sugar levels
- Heightens energy levels
If you are looking to slim down, an 18:6 intermittent fast might be the right choice for you. Before you start a new program, you should always consult with your doctor first. The first few days or weeks of intermittent fasting can be difficult. But once your body adjusts, intermittent fasting should become easier.
Why When You Eat Matters According To Scientific Research
In a study published in Obesity Journal, researchers randomized 93 overweight and obese women into two groups who ate the same foods. One group ate half their 1,400 daily calories for breakfast. The other group ate half their calories for dinner. While both groups lost weight, compared with the nighttime calorie group, the morning calorie group lost more weight, reduced their waist circumference by more, and lowered their fasting glucose and insulin levels by more.
Timing is everything when it comes to eating, Peeke says. We now realize that we spent so much time studying how much we eat, we never paid enough attention to when we eat.
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What Is The 1: 8 Diet
The 16:8 diet is a form of intermittent fasting where you break the day into two parts: a 16-hour and an 8-hour period. “People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow,” Suzie says.
Designed to be a diet that works fast , 16:8 stems from the 8-Hour Diet book by author David Zinczenko and Peter Moore, former editor-in-chief of Men’s Health. The two created the plan off the back of popular 5:2 diet meal plans , with the main difference being the longer fasting time between eating sessions. This, they say, gives the body the time it needs to process food and burn away extra fat.
Five Benefits Of 18/6 Intermittent Fasting
Recently, I wrote about the five reasons intermittent fasting works for me. Now I want to share my five favorite benefits of 18/6 intermittent fasting, which is my preferred way to do IF.
First, Ill explain exactly what I mean by 18/6 intermittent fasting. Next, Ill talk about how a day-in-the-life on 18/6 intermittent fasting looks for me. Finally, Ill tell you the five benefits of 18/6 intermittent fasting that made me decide to incorporate it into my daily life.
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Lowers The Risk Of Type Ii Diabetes
Since being overweight and obese are two of the main risk factors for developing type II diabetes, intermittent fasting could have an effect on diabetes prevention due to its weight loss effects. It can also potentially influence other factors linked to an increased risk of diabetes. A 2014 study showed that intermittent fasting can lower blood glucose and insulin levels in people at risk of diabetes .
What Does Intermittent Fasting Mean
Intermittent fasting is a weight-loss strategy that switches between fasting and eating windows. Intermittent fasting is considered as an eating pattern rather than a diet plan. Several discontinuous fasting methods include an 18/6 fasting schedule and a 16-hour fasting schedule. This is the practice of continuing fasting for several hours and then consuming foods for the rest of the hours of the day.
Fasting is not a new concept. We as humans have practiced this since ancient times. Before the development of technology and the evaluation, humans survived by hunting. In that period, people lived fasting for many hours.
Other types of fasting include dry fasts which simply means no intake of food or drinks. Water fasts mean only water is taken in the system. These two types of fasting are very restrictive and require a lot more caution and discipline.
But they were energetic and powerful to carry out their daily tasks. Research studies have proven that humans can live without food for many hours and even a few days. Therefore it is clear that intermittent fasting will not create a nutritional shortage if it is practiced correctly.
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When Can I Eat On The : 8 Diet
You can pick an 8 hour window to suit your day. So, for example it could be between 10am 6pm or 11am 8pm and so on. Plus, you can still drink tea and coffee outside of those hours too, although because of the benefits of drinking water you are also encouraged to stay as hydrated as possible.
Most people choose to fast through the night, and opt to eat their first meal at about 11am or in the middle of the day.
Tom says, The most common hours adopted for the eating period is 12 till 8pm. The reason for this is because people arent normally that hungry in the morning, you dont want to be consuming too many calories during the evening and this allows us to eat our lunch and dinner as well as a healthy snack.
Why Is 1: 6 Intermittent Fasting Good
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To Whom Is Intermittent Fasting Contraindicated
Intermittent fasting is indicated only if you are healthy and not diagnosed as a chronic diseased patient. If your BMI is under 18, you are not recommended to follow intermittent fasting. As this method results in weight loss, it may reduce your weight, making you skinny.
Eating disorders are also a topic to consider. If you wish to try intermittent fasting, Frist makes sure that you are not suffering from an eating disorder.
Sometimes, intermittent fasting may not give the best results for women as for men. So some women may feel it as useless. Sometimes sudden weight loss and fasting can result in irregular menstruations.
If you have been diagnosed with a chronic disease condition, never try intermittent fasting. Fasting for a prolonged period can worsen the disease condition and result in various complications. Before trying fasting techniques, make sure that you are physically and psychologically ready for that.
Ways To Use This Information For Better Health
Adapted from a Harvard Health Blog post by Monique Tello, MD, MPH
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Intermittent Fasting Health Benefits
Being able to lose weight is not the only advantage you have to look forward to18:6 fasting benefits also encompass reduced risk of many serious illnesses, including Alzheimer’s disease and cancer, reduced inflammation throughout the body, and lower insulin levels.
However, the 18:6 fasting benefits experienced during depend entirely on the length of the fast as opposed to the eating window. The longer you are in a heightened metabolic state of ketosis, the more fat burning and other health benefits come along with it.
She Experimented To See What Worked
There are a lot of different options for intermittent fasting, and Etienne-Mesubi started with 18 hours of fasting and a six-hour eating window. In the beginning it was challenging but within two weeks it became very normal, she says.
She learned that hunger often comes in waves, and if she drank some water or tea, or read to get her mind off the hunger, the wave would pass. The minute I shifted my mind onto something else I wasnt hungry, and before I knew it, I was at my eating window, she says.
She had no trouble skipping breakfast, and sometimes wasnt hungry at noon, so she would push the start of her eating window to 1 p.m. or 2 p.m. and finish eating by 6 p.m.
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Intermittent Fasting 16/8 For One Month
My favorite method of Intermittent Fasting is using the 16/8 principle. This means youre going to fast for 16 straight hours and then follow that up with an 8-hour feeding window.
Its great to start your Intermittent Fasting journey using the 16/8 method because its going to be much more sustainable to complete over your first month. Many people who try to do more than end up burning out quickly and give in to the hunger pains that can come with fasting.
16/8 Intermittent Fasting works great too because you can still eat dinner. One of the biggest problems people have found with Intermittent Fasting is its hard to skip dinner at night. Most people like having dinner with their family or friends and enjoy relaxing with a meal after a long day.
So using the 16/8 method of Intermittent Fasting will allow you to still eat dinner so that means youre going to skip breakfast the next day. This is going to be much easier on your lifestyle as most people are busy in the mornings. Work, school, kids, etc. will keep most people busy in the morning so skipping breakfast isnt that big of a deal.
Just make sure you provide your body with nutrients during your fast such as ketones from Keto Elevate, lots of water, black coffee, green tea, and even some zero-calorie sparkling waters. These will help to curb some of the hunger pains that can come with fasting especially if you arent already used to it.
Are You At Risk Of Refeeding Syndrome
Currently, most of us are over-nourished rather than under-nourished. But that doesnt mean you shouldnt exercise caution. Certain groups of individuals are at a higher risk for developing refeeding syndrome than others:
- Your body mass index is less than 18.5.
- Youve experience unexplained weight loss in the last six months totalling a loss greater than 10% of your body weight.
- You have fasted consuming nothing but water for five or more days.
- Your blood work shows you have lower than normal levels of phosphorus, potassium, calcium or magnesium levels.
- You are an alcoholic or have a history of alcoholism.
- You have anorexia nervosa.
- Are taking insulin, diuretics, antacids or undergoing chemotherapy.
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