What Is The : 8 Diet
The 16:8 diet is a type of intermittent fasting where you break each day into two parts a 16 hour stretch and an 8 hour period. For 16 hours every day, you consume nothing but water, coffee, tea and other unsweetened drinks. Then for the other eight hours of the day, you can eat all your meals and snacks.
The 16 hour stretch sounds like a long time, but if youre getting enough sleep, you should be asleep for about half of that time.
Sports Scientist Harry Aitken tells GoodtoKnow, Intermittent fasting is a dietary technique in which all food is consumed within a relatively small window of time. Fasting is going for a significant period of time without eating, and intermittent fasting simply brings in a small window of time where you are able to eat.
Intermittent fasting has been popularised and studies have gone on to confirm that it leads to weight loss and fat loss.
The 16:8 diet stems from the book 8 Hour Diet by author David Zinczenko and editor-in-chief of Mens Health Peter Moore, who suggested that a longer fasting time between eating gives the body the time it needs to process the food and burn away extra fat.
Can You Drink Alcohol While Intermittent Fasting
On intermittent fasting days, its best to limit alcohol consumption to your eating windows. Most alcoholic beverages are high in sugar and calories, so drinking alcohol can easily break your fast. Plus, alcohol affects us more on an empty stomach, so even one glass of wine during a fasting window might feel awful the next day!
When Can I Eat On The 1: 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.
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Questions About How To Start Intermittent Fasting
Let’s get started with some questions about what intermittent fasting is, common mistakes that people make, and how to get started properly
I’ve been following the Paleo diet for the last 2 months and I am getting interested in trying an intermittent fasting protocol. Should I wait longer before starting a protocol? Or is it advisable to jump into one, being that it’s been a relatively short period of time with the new diet?Chris P.
This is a good question to start with.
As Chris said, there are different styles of intermittent fasting. So, the first step is deciding which one to do. To make it easy for you, I broke down the major types of intermittent fasting and how to do them in the beginner’s guide to intermittent fasting.
Personally, I do a daily fast where I eat all of my meals in an 8hour window and then spend the rest of the day and night fasting.
That said, it’s important to note that intermittent fasting isn’t a diet. It’s simply a schedule for eating. Or to put it another way, intermittent fasting is about when you eat, not what you eat. Of course, you’ll probably see better results if you’re eating a diet of real, unprocessed foods in addition to intermittent fasting.
This brings me to the second part of Chris’ question. If you feel comfortable with your diet , then I see no reason to wait to start intermittent fasting.
Have you had any experience with skipping breakfast, but still having coffee in the morning?Darius B.
Can I have tea during my fast?My Mom
Reviewing The Main Nutrients In Meat
Fresh meat is regarded as a valuable source of high quality protein.
When a protein contains all 9 amino acids that your body needs in adequate amounts, its thought to have high biological value and can be considered a complete protein .
After cooking, meat contains approximately 2530% protein by weight.
A 3.5-ounce serving of cooked chicken breast contains about 31 grams of protein, while the same serving size from beef provides 27 grams.
Heres a look at the nutritional content of a 3.5-ounce serving of lean beef (
- Riboflavin: 15% of the Daily Value
- Niacin: 24% of the DV
- Vitamin B6: 19% of the DV
- Vitamin B12: 158% of the DV
- Niacin: 24% of the DV
- Phosphorus: 19% of the DV
- Zinc: 68% of the DV
- Selenium: 36% of the DV
Other muscle meats have similar nutrient profiles, although they contain less zinc.
Pork is particularly rich in thiamine. For example, pork chops provide 78% of the DV per 5.5-ounce serving .
Vitamin A, B12, iron, and selenium are present in significant amounts in liver and other organ meats. These meats are also excellent sources of choline, an important nutrient for brain, muscle, and liver health .
Summary
Meat is a rich source of protein and several vitamins and minerals, including vitamin B12, niacin, and selenium.
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Is Intermittent Fasting Safe
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.
Are There Drinks You Should Avoid During Intermittent Fasting
There are a few beverages that you might not realize are capable of breaking your fast. This means that if you consume these, you will knock your body out of the fasted state.
If youre wondering whether common beverages, like diet soda, almond milk, coconut water, or alcohol will break your fast, we found the answers:
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Best Food To Break An Intermittent Fast
While Bullet Proof Coffee is a great way to break your fast, there are other foods youll want to consider eating to break your Intermittent Fasting period.
More details on what you can eat and drink while intermittent fasting here.
To maximize the benefits of IF, its essential to reap the bulk of your energy from nutrient-dense foods during feeding windows. Read this post to learn about fasting and feeding windows.
Choosing whole foods to build balanced meals will keep you energized during fasts and help your body process nutrients much more efficiently.
Break the fast with lean proteins
Some of my favorite proteins to include to break a fast are chicken, beef, pork, turkey, seafood, and eggs.
I often meal prep mini quiches for a quick grab-and-heat first meal option.
Breaking the fast with healthy fatsAs mentioned earlier, Bulletproof Coffee , coffee, grass-fed butter, nuts, seeds, nut butters, olive oil, coconut oil, and avocados are all terrific healthy-fat options to eat to break your fast.
Eat all the veggies you wantIm sure this isnt news to you but breaking the fast with a generous dose of veggies is always a great idea.
If you dont have time to make a meal, I love to make a Blueberry Muffin Smoothie or a Green Pineapple Smoothie to-go. Both have a nice serving of greens and they are full of nutrition.
Try to avoid canned fruits or juice because of the concentrated amounts of sugars per serving.
How Cooking Methods May Affect Meats Carcinogenic Effects
Meat may be detrimental to your health if you cook and prepare it in certain ways.
High temperatures used to cook meat, especially red meat, have been linked to the formation of cancer-causing compounds.
As meats cook at scorching temperatures, their fats seep out and accumulate on the hot cooking surface. In the process, toxic compounds called polycyclic aromatic hydrocarbons are formed. PAHs may collect in the meat and build up over time (
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Mistake #: Youre Eating Too Many Calories
“Does anyone else eat like crazy right when the fast is over and is it normal to have a huge appetite during the feeding period? It is hard for me to get full after a 20 hour fast and I just eat the whole 4 hours. LOL.”
Id venture to guess that this person is eating more calories than whats needed in that 4-hour window. So instead of laughing your way through a marathon all-you-can-eat session, plan for how youll break your fast. Stock up on high-protein foods and/or high-fiber foods . Theyll not only fill you up, but will keep you feeling full.
“If I do a 20:4 fast then I should consume 1500-2000 calories within four hours? Am I understanding this correctly?”
Technically, yes. But depending on a persons body size, eating 2,000 calories in a 4-hour window might not yield any weight loss. I dont know this persons size, though. Now, most people lose weight on 1,500 calories, but one of the pros of IF is that its hard to eat a ton of calories in a short window of time. For some, following IF is an easier way to cut calories and lose weight than simply following a traditional calorie-restricted diet. So if you cant hit the 1,500- or 2,000-calorie mark in 4 hours every day, its OK. If falling below 1,200 calories a day becomes a regular habit, though, reconsider your diet plan. If youre not sure how many calories youre consuming, track them in a free app like MyFitnessPal.
What Can You Eat While Fasting
As previously stated, any amount of calories will, technically, break your fast. Even foods with extremely low calories, like celery, still contain fiber and other nutrients that could potentially trigger your bodys digestive process. Its also possible that the effect of chewing may get your digestive system working, which will actually make you feel hungrier. Therefore, it is not generally recommended to eat during the fasting window.
However, everyone is different, and you should always find what works and feels best for you. Whats key to any weight loss planand essential to learning how to curb hunger during intermittent fastingis consistency. If a small boost helps you see your fasting window through to the finish, and to start fasting again when scheduled, then go for it! And, as always, if youre feeling faint or ill, you should listen to your body and eat or drink when needed.
Plus, even if your body is no longer in fasting mode, you can still benefit from some of its processes fat-burning ketosis, for example, still occurs after feeding, so long as you remain under 50 grams of carbs per day. Keeping your blood sugar levels stable is also possible after fasting just stick with low carb foods to avoid spiking your blood sugar, and keep your body in fat-burning mode. Ultimately, whats important about intermittent fasting is finding the right tools that help you stick to your routine, rather than preserving the technicality of the fast.
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So How Does If Work For Weight Loss Exactly
Intermittent fasting is about when you eat, says Charlotte Martin, MS, RDN, CPT, owner of Shaped by Charlotte, LLC. Depending on the IF approach, youre either shortening the eating window each day, or engaging in about 24-hour fasts one or more times a week. One of the most popular approaches is the 16:8 method, which is when you fast for an 16-hour window, like from 8 p.m. to 12 p.m. the next day.
Essentially, by restricting your food intake to a shortened time window, you naturally decrease your caloric intake and, in turn, can lose weight. “Not only are you taking in fewer calories, but youre also slowing down your insulin pump, which may boost fat burn,” explains Martin.
Branch Chain Amino Acid Supplement
A final IF-approved supplement is the BCAA. While this muscle-building aid is most beneficial for the individual who enjoys fasted cardio or hard workouts at the crack of dawn, it can be consumed all throughout the day to prevent the body from going into a catabolic state and preserve lean muscle mass. Note: If you choose to follow a vegan diet pattern, this supplement may be off-limits, as most are sourced from duck feathers.
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It Could Lead To Disordered Eating
The Warrior Diet places an emphasis on overeating, which could be problematic for many people.
Though Ori Hofmekler argues that one should know to stop eating when you feel pleasantly satisfied, this may not translate into healthy eating practices for everyone.
The Warrior Diet could lead to binging and purging behaviors, especially in those at risk of developing disordered eating.
Binging on large quantities of food may also lead to feelings of regret and shame, which can negatively impact mental health and body image.
So Wtf Should I Eat On If
There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.
But Mary Purdy, MS, RDN, chair of Dietitians in Integrative and Functional Medicine, counters that by advising that the benefits are not likely to accompany consistent meals of Big Macs.
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, suggests Pincus.
Purdy adds, My recommendations wouldnt be very different from the foods I might normally suggest for improved health high-fiber, unprocessed, whole foods that offer variety and flavor.
In other words, eat plenty of the below foods and you wont end up in a hangry rage while fasting.
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Is Fasting An Effective Weight
If you are obese or overweight, fasting is an effective weight-loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight-loss or cardiovascular benefits of fasting two days per week, over an ordinary calorie-restriction diet, in a study of 150 obese adults over the course of 50 weeks.
But you should also consider how difficult the diet will be to stick to. In a study of 100 randomized obese and overweight adults , the dropout rate was higher with those who were fasting, 38 percent, compared with 29 percent for calorie restrictors and 26 percent for those who kept eating as they normally did.
Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was if daily calorie restriction doesnt work for you, maybe alternate-day fasting would be a little easier, said Krista Varady, Ph.D., professor of nutrition at the University of Illinois at Chicago and the senior author of the study. Theres nothing magical here. Were tricking people into eating less food, in different ways, she said in 2017.
There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others, but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.
How To Maximize Benefits And Minimize Negative Effects
If you eat meat, keep the following things in mind:
- Choose unprocessed products. Unprocessed meats have been associated with cancer to a lesser extent than commercially processed ones.
- Give organ meats a try. Explore organ meats as a complement to your diet to take advantage of their high nutrient content.
- Minimize high heat cooking. If you grill, barbecue, or use another high heat method, wipe away drippings right away and avoid overcooking or charring.
- Consume unprocessed, plant-based foods. Plant-based diets are associated with a reduced risk of chronic diseases. They are also more environmentally sustainable and less expensive.
- Choose organic meat from small, local farms. This is a more environmentally-friendly option and better aligned with many peoples ethical perspectives.
- Select grass-fed beef. Cattle that consume a natural diet of grass rather than grain produce meat that is higher in healthy omega-3 fatty acids. Also, older evidence indicates higher levels of antioxidants in pasture-fed cattle (
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Keep Your Meal Nourishing
Include a lot of healthy fats, protein and fresh vegetables in your meals while following intermittent fasting. You can also include healthy carbs from foods like brown rice, sweet potatoes etc. Carbs are good for your body and will provide you with the energy to tide over the calorie-deficit you are going to create for the rest of the day.
