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.
Supports Brain Health And Function
Intermittent fasting may help improve memory and mental performance and support brain health/function by protecting neurons in the brain against deterioration and dysfunction .
;emerging evidence suggests that intermittent fasting could be a useful intervention in neurodegenerative diseases such as epilepsy, Alzheimer’s disease, and Parkinson’s disease, and stroke .;;
Keep in mind that it’s not simply the act of fasting alone that may have these potential benefits, decreased inflammation, reductions in body fat, and healthier blood sugar levels have all been linked to healthy brain function.;
Can You Eat Anything When Intermittent Fasting
Theoretically, you can eat anything during the 8 hours of eating on intermittent fasting. However, this way, you wont see results.
With this in mind, people often try fasting to reward themselves with junk food afterward. Thereby alternate-day fasting is incredibly popular.
Maybe you have heard like me from friends who follow this method sporadically and unsuccessfully. Therefore, the following must be clear with intermittent fasting:
- Discipline is mandatory
- It cannot replace quality food
If you gulp down fries and beer during the eating periods, you definitely wont approach the body of your dreams. Even on intermittent fasting, food quality remains crucial for your health and weight loss.
If you eat less often, it is essential to provide your body with natural nutrient-dense food.
People who delude themselves when eating on an intermittent fasting program wont get results. Beyond that, grasping refined carbohydrates and sweeteners is a vicious cycle, inducing cravings that can turn fasting into agony.
Well further deal with the topic when discussing what not to eat when intermittent fasting.
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When To Eat On Intermittent Fasting
With the rising popularity of intermittent fasting, new fasting plans and programs come up again and again. Meanwhile, there are numerous types of fasting.
Nevertheless, we already dealt with the essential intermittent fasting schedules. In my experience, it is also the most classical of all methods, with which most people achieve the best results.
The substantial reason for the fact that humans can successfully convert 16/8 intermittent fasting is the simple integration into daily life.
What You Can Eat And Drink During A Fast
Okay, so lets consider;the reasons we listed above for;why people fast and try to figure what you can eat and drink during your fast for each of these reasons.
1. Fasting for fat loss and weight loss
To answer the question of what you can eat and drink during your fast when your primary goal is weight loss, we must first consider how fasting helps with weight loss in the first place.
In short, the general line of thinking goes like this: When doing IF, the fasting periods result in lower insulin levels and higher human growth hormone levels which, in turn, cause increased fat burning and, consequently, weight loss.
Is this, however, an accurate description of what happens? Well, according to scientific research, its true that, when we fast, our insulin levels drop and our HGH levels increase. What does research show, however, with regards to the end result, i.e. actual fat and weight loss? Do fasting-related lower insulin levels and higher growth hormone levels really result in more fat loss?
With regards to human growth hormone, research on intermittent fasting can shed some light.;In short, studies that have compared intermittent fasting approaches to continuous energy restriction while controlling for caloric and protein intakes, such as this one, this one, and this one,;have shown that, overall, the two diet types result in identical outcomes in terms of body weight and body fat reduction.
2. Fasting for;better health
Next on our list is fasting for better health.
What Liquids Can You Have While Fasting
You can reap the benefits of fasting if the right amount of calories is maintained and this also includes the kind of liquid you consume.
There are various kinds of beverages you can consume during the fasting state to help you reach your health goals, here are some of these liquids:
- Plain water is one of the best options to drink during intermittent fasting
- Apple cider vinegar
- Almond milk
How Does Fasting Work
Our bodies put in a lot of work when it comes to processing the food we eat to provide us a consistent source of energy.;
When we eat food is broken down into macro and micronutrients via digestive enzymes. Carbohydrates like rice and starchy vegetables get broken down into glucose to be absorbed into our bloodstream and utilized for immediate energy with the help of insulin.
When our cells don’t use all of the glucose from the food we eat it gets stored in our liver and muscles as glycogen. And when in a calorie surplus, any leftover fuel gets store in our fat cells, as fat.;
In-between meals, and when we first start fasting as long as we aren’t snacking, our body will utilize glycogen and some stored fat for energy. But once our glycogen stores are depleted our body will begin to break down more fat for fuel .
Prolonged fasting will eventually prompt our body to experience ketosis and metabolically;switch to breaking down fat as fuel; using stored fatty acids instead of glycogen for energy .;
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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.
Learn More About Intermittent Fasting
Do you want to finally start Intermittent Fasting and see positive changes on your scale and the energy you are dreaming about?;
Join Your;21-Day Intermittent Fasting Challenge and get all the information and support you need;to successfully master the Intermittent Fasting.;
By signing up, you will receive a comprehensive Intermittent Fasting Guide, easy-to-follow 21-Day Meal Plan, the 21-day daily action plan, access to a supportive community and daily encouragements to keep you going!
More on Intermittent Fasting
In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you.;Read more here.
Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.
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What Can You Drink In The Eating Window
You can consume any kind of milk like animal milk or almond milk, smoothies, coconut water, and fruit juices. Buttermilk and Kombucha are rich sources of probiotics and great for an upset stomach, as it also improves gut health. One can drink diet soda, alcoholic drinks, and coffee in moderation, but remember they might dehydrate you. So, drink plenty of water and stay hydrated.
/4having Milk While Fasting
When it comes to milk, you need to be quite careful. Adding 1-2 teaspoons of milk in the tea and coffee is fine as it would not increase your calorie count and your body will remain in the fasted state. It is also believed that adding a small amount of milk in your beverage can help you curb your hunger.
Other than that you must avoid consuming milk or milk products at all costs. Even consuming 1/4th cup of milk can easily break the fast. Thats because dairy contains calories, natural sugar and carbs. One cup of milk contains 12 grams of carbs. This can easily trigger the release of insulin and break your fasting.
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/4beverages That You Can Have
When fasting you have to keep your carbohydrate intake below 50 grams per day to maintain ketosis. Here are a few beverages you can consume while fasting.
Water- Plain water contains zero calories and will keep you hydrated during a fast.
Coffee or tea- If you want to drink tea or coffee then do not add sugar, milk, or cream in it.
Apple Cider Vinegar- Drinking diluted apple cider vinegar is also a good option. This drink helps you stay hydrated and prevent cravings during a fast.
Foods To Eat When Following A 16/8 Intermittent Fasting Method
When it comes to what foods to eat on 16/8 intermittent fasting the best thing is that there are no food rules or restrictions, or maybe just some rules that you need to stick to.
The advantage of intermittent fasting no matter what method you will choose is that you dont have to waste time on calorie counting or monitoring your intake of carbs.
But you need to follow some rules. It is recommended to limit intake of junk and processed foods. As you know these foods are associated with weight gain and an increased risk of diseases such as obesity and heart disease.
Theoretically, you can eat anything you want in the 8-hour eating window but by doing this you wont see any results. People often reward themselves after fasting hours with junk food, thereby alternate-day fasting is incredibly popular.
No matter what intermittent fasting method you choose to follow there are two things that you need to remember:
- You should aim eating more healthy and quality food during eating hours
- Discipline is mandatory
If you do intermittent fasting and you eat junk and processed foods during the eating period you wont see any results, no matter if you are doing this to lose some weight or to improve your health.
So picking the right foods on the 16/8 intermittent fasting method or any other IF method is crucial.
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Does Honey Ruin Intermittent Fasting
Honey is a fantastic natural sweetener of drinks. It can be consumed during feeding window but not while fasting. Because 1 tsp of honey contains 20 calories that will break your intermittent fast but it does not the case that you should not include honey in your diet when you are following intermittent fasting.
How To Get Started
16/8 intermittent fasting is simple, safe and sustainable.
To get started, begin by picking an eight-hour window and limit your food intake to that time span.
Many people prefer to eat between noon and 8 p.m., as this means youll only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light early dinner or snack around 4 p.m. before starting your fast.
However, you can experiment and pick the time frame that best fits your schedule.
Additionally, 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: Apples, bananas, berries, oranges, peaches, pears, etc.
- Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
- Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
- Healthy fats: Olive oil, avocados and coconut oil
- Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
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May Help Manage Inflammation
Our bodies naturally undergo inflammation as a part of the process it uses to fight off harmful pathogens or recover from injuries by triggering our immune system.;
However, when inflammation persists for too long it can start causing us harm. Chronic inflammation happens when the immune system continues to be triggered by what it thinks is a threat. Prolonged inflammation plays a role in the development of chronic health conditions such as atherosclerosis, heart disease, osteoporosis, and even diabetes .
Intermittent fasting has been shown to reduce concentrations of pro-inflammatory markers such as homocysteine, interleukin 6, and C-reactive protein which play a role in the development of these chronic diseases .;
Although fasting may provide some health benefits, looking at the quality of our diet and lifestyle can help us create healthy habits to support our health.;
Tips For Buying Food Safely
- Carefully read expiration dates and avoid buying foods that are close to their expiration date unless you plan to eat them right away.
- Place raw meats and poultry in separate grocery bags from the rest of your groceries.
- Clean and sanitize your reusable grocery bags before and after grocery shopping.
- Avoid snacking on raw produce that has not been washed.
- Grab perishable foods last when grocery shopping to reduce the time they spend in the danger zone. These foods might include eggs, milk, meat, poultry, and pasta salad.
- Make grocery shopping your last errand to prevent groceries from sitting in the car for too long.
- Put food away immediately once you get home.
- Discard any cans or packages that are dented or the seal is broken.
- Avoid buying fresh produce thats bruised, as these bruises are entry points for bacteria.
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The Benefits Of Intermittent Fasting
If we didnt lose you at an hour a day, good news! You might be a candidate for trying intermittent fasting. And in fact, along with the recent celebrity-driven hype over this eating approach, there are some very legit health benefits to IF. Here are some of the compelling reasons you might want to try it.
Intermittent Fasting Eat Before Or After Workout
Among bodybuilders, intermittent fasting is not a new idea. The most standard intermittent fasting schedule in which nothing is eaten for 14 to 18 hours daily is a proven method for improved muscle growth.
Therefore, bodybuilders have been using the 16/8 schedule, also known as peak fasting or time-restricted feeding , for decades.
Due to the release of growth hormone, intermittent fasting boosts muscle gain .
However, it is vital to exercise in a fasted state. Therefore, it is better to eat after than before workout while intermittent fasting.
Given the essential goals of burning fat and activating autophagy for health benefits, this even makes more sense :
- The low insulin level before eating enables maximum fat burning
- The fasting state allows the body to maximize autophagy through exercise
In contrast, eating allows the body to relax. And this is in contradiction to athletic performance, as you can also witness through self-experimentation.
Against this background, it is wiser to use the increased adrenaline levels for exercising. Afterward, you can send your body into recovery and growth mode with a meal.
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Improves Insulin Resistance Which Can Help Diabetes Prevention And Management
Intermittent fasting and weight loss may help reduce fasting blood glucose and improve insulin sensitivity through lowering concentrations of leptin, the hormone produce by fat cells to regulate hunger, and increasing adiponectin, a hormone that plays a role in glucose and lipid metabolism.;
In some studies where fasting was used as a weight-loss intervention and strategy for maintaining a healthy weight, people who intermittently fast had lower levels of blood glucose which happens to be a central goal in the prevention and treatment of diabetes .;;
These possible benefits may be driven more by reductions in body weight and body fat percent stemmed from caloric restriction influenced by intermittent fasting, but research still shows an overall positive effect on blood sugar levels when intermittent fasting .
Intermittent fasting may help improve glycemic control and insulin resistance with a reduction in weight in those with diabetes and those without.;