How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis, so each day you eat within an 8-hour time frame and then fast for the remaining 16 hours. This works for weight loss as it “helps you eat fewer calories while boosting metabolism slightly,” says Sawyer.
She adds, “It’s a very effective tool to lose weight and visceral fat. After hours without food, the body exhausts its sugar stores and starts burning fat – sometimes referred to as ‘metabolic switching’.”
Research has shown this switch is a natural process that happens when the body runs out of energy from food. The body changes its energy source from glucose that’s stored in the liver to ketones, which are stored in fat cells. While the body is getting its energy from glucose it’s maintaining or gaining weight, but when the switch happens weight is lost.
Calorie-restricted diets like the Fast 800 work in a similar way. So what’s special about the 16:8 diet?
Women On 20 Hour Fast
The calorie restriction seen with 20:4 fasting affects a womens hypothalamus differently mens.
The hypothalamus is in charge of releasing luteinizing hormone and the follicle-stimulating hormone . Disrupting these two hormones can damage a womans fertility rates, ovary size, and bone health.
Check out our dedicated intermittent fasting for women article for more details. In the meantime, women who are interested in IF may want to opt for 16/8 or even 12/12 IF instead.
Intermittent Fasting Can Improve Your Discipline Focus And Productivity
During my fasting window, up till 1 pm on most days, I get a lot more work done than if I had breakfast when I woke up.
Once I break my fast with the first meal, my energy levels drop, I lose focus and feel lethargic.
For this reason, Ive scheduled my most important tasks before I break my fast. This allows me to match my peak energy levels with my top priorities, resulting in high levels of productivity.
Another observation Ive noticed is that the discipline of fasting every day, has significantly improved my discipline across the rest of my life.
Once I started intermittent fasting, I developed the willpower to start new habits eating healthy, sleep early, reading more and so on.
This is the power of a keystone habit.
Recommended Reading: What’s Better Keto Or Intermittent Fasting
Intermittent Fasting 16/8 Vs 20/: Which One Should You Try
If you are a beginner, the 16/8 method would be better for you than jumping headfirst into the intermittent fasting 20/4 method. Unlike the latter, the former gives you less time to fast, translating into a longer feeding window. Once your body gets used to the 16:8 variation, then you could choose to attempt a 20/4 intermittent fasting meal plan.
Donât Miss: How To Use Fasting For Weight Loss
Any Intermittent Fasting Method Can Work
The best fasting method is the one you can stick with until you reach your goal.
Any intermittent fasting method can work for you. And to be honest any diet can work also. Intermittent fasting is one that suit many people due to flexibility and ease of implementation. Which makes it easier to stick with in the long run.
But any diet can work for weight loss. Be it Intermittent Fasting, Keto, Paleo, Vegan or Weight Watchers they all can work.
This is because human physiology and weight loss works the same for every human being.
And all diets and eating systems for weight lsos work on the same major principle of:
*Calories VS Calories Out*
Eat less calories than you burn consistently over weeks and months and you will reach all of your weight loss goals.
Similarly all intermittent fasting methods work in the same way.
Any of them CAN work for you.
But the best one for you is the one you can stick with consistently over time.
This means picking the fasting method that integrates into your lifestyle well.
Recommended Reading: Does An A1c Test Require Fasting
Recommended Reading: Is Fasting Better Than Dieting
Once Youre Insulin Resistant Will You Always Be Insulin Resistant
1. I am already seeing that the LCHF diet is lowering my blood sugar and Im losing weight, but I heard you say something in an interview that made me wonder if I will remain insulin resistant?
2. I feel the tingling, burning, soreness in my feet, should that stop and be corrected by properly staying on the LCHF diet and fasting for 24 hours twice per week and a 12-hour fast every other day.
1. Insulin resistance is a reversible condition, but it sometimes takes a long time. It often takes years/ decades for hyperinsulinemia/ IR to manifest and can take years to reverse. It can be done. But it is not easy
2. This may be caused by diabetic nerve damage. I have heard anecdotes of it reversing but only in the very early stages. Once it becomes well established, it is often irreversible.
Dr. Jason Fung
- Women’s questions introduction 01:36 In this video series, you can find expert views on some of your top questions about low-carb and women’s health.
- Is low carb bad for gut bacteria? 02:14 Can a low-carb diet be potentially harmful to your gut microbiome?
- Is saturated fat bad? 07:29 Low carb is great. But could the saturated fat clog your arteries and kill you? Top low-carb doctors answer this question.
Hour Fast For Improved Productivity
Fasting for 20 hours a day often leads to marked increases in productivity.
For one, meal prep and cleanup time is dramatically reduced. You can skip your lunch break at school or work and instead spend that time listening to a podcast, going for a walk, or reading an informative book. Theres no longer any need to resort to unhealthy fast-food meals, either.
Instead of worrying about meals, 20 hour intermittent fasting frees you up to enjoy your work and cherish your play.
You May Like: How To Exercise With Intermittent Fasting
What Are The Disadvantages Of Intermittent Fasting
Con: It may affect your social life. While difficult, it is possible. Too, though, fasting can be exhausting. During the times in which you’re fasting you’ll have lower energy levels than normal, and may not want to be out and about, or may feel like you just need to rest to conserve the energy you do have.
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.
Read Also: How Much Fasting Is Too Much
What Kind Of Body Types Should Practice Intermittent Fasting
“This site contains affiliate links to products. We may receive a commission for purchases made through these links.”
Intermittent fasting is among the most preferred healthy diet routines around the globe. Most people choose it to get rid of excess fat. Other like to maintain good health by opting for brief sessions of intermittent fasting. If you wonder which body types should practice it, we have plenty of information to help you analyze the importance of intermittent fasting by body type.
Intermittent fasting can suit any of the three body types. You may need to opt for a different approach for each body type. Before we learn the suitable diet routines for different body types, lets quickly review the formal classification.
Can You Do 16/8 Fasting Every Day
Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. It involves a pattern where you cycle between periods of eating and fasting. It is also an umbrella term for various meal timing schedules that cycle between voluntary fasting and non fasting over a given period.
Intermittent fasting does not say anything about which foods to eat but rather deals with when you should eat them.
There are several different fasting methods, all of which split the day or week into eating periods and fasting periods. Going without food for a number of hours each day or taking just one meal a couple of days a week can help your body burn fat.
Research shows that there are several evidence of benefits as Intermittent fasting is a way to manage your weight and prevent certain health problems like obesity, insulin resistance, dyslipidemia, hypertension, and inflammation.
You May Like: What Can You Have When Intermittent Fasting
Should I Try Intermittent Fasting
Now that were through a lot of the science stuff, lets get into the reality of the situation: why should you consider Intermittent Fasting?
#1) Because it can work for your goals. Although we know that not all calories are created equal, caloric restriction plays a central role in weight loss.
When you fast, you are also making it easier to restrict your total caloric intake over the course of the week, which can lead to consistent weight loss and maintenance.
#2) Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in your eating window.
Its one less decision you have to make every day.
It could allow you to enjoy bigger portioned meals and STILL eat fewer calories on average.
Its a point that Coach Matt makes in this video on intermittent fasting:
#3) It requires less time . Rather than having to prepare or purchase three to six meals a day, you only need to prepare two meals.
Instead of stopping what youre doing six times a day to eat, you simply only have to stop to eat twice. Rather than having to do the dishes six times, you only have to do them twice.
Rather than having to purchase six meals a day, you only need to purchase two.
#5) It can level up your brain, including positively counteracting conditions like Parkinsons, Alzheimers, and dementia.
#6) Plus, Wolverine does it:
#7) Boy George is a fasting fan :
But What If I Get Hangry
Hunger is normal during a fast, especially when you first start fasting. However, if you keep a set fasting schedule daily, youll probably find that you begin to not even feel hungry until near the end of your typical fasting window. You might also begin to relate to your hunger differently, recognizing true hunger from cravings.
But dont worry even on fasting days you get to eat some calories! Clinical trials of intermittent fasting typically involve having people eat up to 500 calories on fasting days of 24 hours. There are still scientifically validated benefits of having regular 500-calorie fasting days.
If you ever feel very hungry, hangry, irritable or light-headed during a fast, try the following:
Don’t Miss: Why Is My Blood Sugar High After Fasting
People With Type 1 Diabetes And Those With Type 2 Who Are Taking Insulin
IF may improve insulin sensitivity, and therefore may be beneficial for people with type 2 diabetes, but it can also be risky for people on diabetes medications associated with hypoglycemia , such as insulin and sulfonylureas such as glyburide, according to a study published in April 2019 in Nutrients. IF isnt recommended for people with type 1 diabetes, who rely on insulin. If you have type 2 diabetes and are curious about the diet, be sure to consult your healthcare team first.
The Benefits Of Intermittent Fasting
Fat loss is great, but it isn’t the only benefit of fasting.
1. Intermittent fasting makes your day simpler.
I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.
Theres just one problem: who wants to starve themselves in the name of living longer?
I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.
You May Like: How Many Calories Should I Consume When Intermittent Fasting
Works Well With A Nutritious Whole Foods Diet
Because intermittent fasting is focused more on when rather than what you eat, its generally easy to implement in conjunction with your current diet.
You wont necessarily need to buy any special foods or diverge much from what you typically eat.
If youre already content with the state of your current diet but looking for other ways to continue boosting your overall health, fasting might be something you want to explore.
For example, intermittent fasting might work particularly well for someone who wants to pair it with a resistance training program and a high protein diet .
Still, this isnt meant to imply that what you eat doesnt matter. Theres no doubt that youll reap the most benefits from intermittent fasting by eating a variety of nutritious foods and limiting ultra-processed foods during your eating window.
Intermittent fasting is often used to manage weight and metabolic health. The eating routine might help lower blood pressure, blood sugar, and blood fat levels. For some people, it also works as part of a healthy long-term diet pattern.
Whats To Eat During The 8 Hour Eating Period On The Intermittent Fasting
Meals include either breakfast or lunch, afternoon snack and dinner. For those who need after dinner snacks low carb, portion controlled salty or sweet snacks are available. The last evening snacks signals the beginning of the 16 hour fasting phase. The two meals and snacks can come from any diet plans including Dr Lipmans Miami Diet, the Keto Diet and even the HCG diet. One can increase overnight Ketosis by eliminating carbs for 4- 6 hours before the final meal. This speeds up ketosis during the night because then the carb restriction is almost 24 hours..
You May Like: How To Do Fasting Mimicking Diet
Can I Exercise While Fasting And When Is The Best Timing
Yes! Its generally safe to exercise while fasted. However, talk to your physician if you have diabetes or have experienced hypoglycemia during or after fasted exercise.
People practicing alternate day fasting choose to exercise on fasted days as often as on their feeding days. However, when approaching the end of a long fast you may want to stick to light to moderate physical activity.
There arent necessarily best practices for exercise timing with fasting. However, theres evidence that fasted exercise can send you into deeper ketosis more quickly. Light exercise right before or after you eat can also help your body soak up glucose more quickly. High intensity exercise can even raise your blood glucose levels temporarily as your muscles release glycogen and your liver produces new glucose, which could leave you feeling uplifted during a prolonged fast. There are many ways to combine fasting with exercise. Learn more here.
What Are The Disadvantages Of Fasting
Side effects of fasting include dizziness, headaches, low blood sugar, muscle aches, weakness, and fatigue. Prolonged fasting can lead to anemia, a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea.
Don’t Miss: What Can I Have When Intermittent Fasting
Drawbacks Of 16/8 Intermittent Fasting
16/8 intermittent fasting may be associated with many health benefits, but it does come with some drawbacks and may not be right for everyone.
Restricting your intake to just eight hours per day can 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 the development of unhealthy eating habits.
16/8 intermittent fasting may also cause short-term negative side effects when youre first getting started, such as hunger, weakness and fatigue though these often subside once you get into a routine.
Additionally, some research suggests that intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females .
However, more human studies are needed to evaluate the effects that intermittent fasting may have on reproductive health.
In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.
Restricting daily food intake may cause weakness, hunger, increased food consumption and weight gain. Animal studies show that intermittent fasting may impact men and women differently and may even interfere with fertility.