Does 1: 8 Intermittent Fasting Work
The 16:8 intermittent fasting method can help with weight loss, increase focus and energy, and improve blood sugar work for most people when incorporated in a safe and consistent manner.
While men tend to see rapid weight loss results, women tend to struggle or reach plateaus more often due to hormonal differences. I share more about hormones in my post, Intermittent Fasting for Women Over 40.
Its best to talk to your doctor especially if you have any underlying health conditions.
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.
Intermittent Fasting Health Benefits
Fasting sets in motion impressive processes in our body. Thanks to advances in biochemistry and medicine, we are getting a better understanding of what fasting does.
Here are the main health benefits of intermittent fasting for beginners that research can explain to date:
1. Weight Loss
With numerous diets, the question arises whether losing weight will work. Intermittent fasting, on the other hand, is different.
When you dont eat, the energy expended must come from your energy stores. If stored carbohydrates are gone, the body must tap into stored fat for energy .
In doing so, the body burns not only fat right under your skin but also visceral fat in organs, which is particularly harmful .
2. Muscle Gain
16/8 Intermittent fasting has been known among bodybuilders for decades as a strategy for muscle building.
Moreover, fasting is the most effective way to stimulate human growth hormone naturally .
HGH promotes bone, cartilage, and muscle development. As a result, you get bigger, stronger muscles and protection against age-related bone and muscle loss .
Accordingly, intermittent fasting combined with appropriate weight lifting helps build and maintain muscle mass.
Fasting activates autophagy, which directs damaged, harmful and toxic compounds out of the body and recycles proteins.
Thus, it helps fight cancer, diabetes, cardiovascular, liver, or autoimmune diseases.
5. Insulin Resistance and Diabetes
- Metabolic syndrome
8. Gut Health
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What To Eat On Intermittent Fasting And Keto
More and more people report excellent results when combining intermittent fasting with a ketogenic diet. Why?
Since the keto diet, just like fasting, reduces insulin, empties the carbohydrate stores, and burns fat through ketosis, it is an ideal match.
Because fasting taps into body fat for energy, it is the most ketogenic diet of them all.
To unleash the full potential of intermittent fasting through a ketogenic diet, you need a daily calorie intake consisting of 75% fat, 20-25% protein, and 5-10% carbohydrates.
Thereby, 1 gram of fat provides 9 calories, and 1 gram of protein or carbohydrates provides 4 calories, which reduces the amount of fat in relation.
To go keto with the previous lists, all you need to do is to follow these crucial points:
- Avoid foods at the bottom of the carbohydrate list
- Prefer fatty cuts over low-nutrient fillet meats
The fact that lean proteins strongly increase insulin levels was long unknown and doomed classic low-carb diets to failure .
Since the ketogenic diet is based on this fact, it can even improve the following health benefits of intermittent fasting:
- Insulin sensitivity
Is 16/8 Fasting Good For Weight Loss
Restricting your food intake to a few hours per day can help you to reduce the number of calories that you consume. There are some studies that show that fasting could boost metabolism and increase weight loss.
A study from 2017 published in the International Journal of Obesity showed that intermittent fasting leads to greater weight loss and fat loss in men with obesity than regular calorie restriction.
Also, research from 2016 reports that men who followed a 16:8 time-restricted feeding for 8 weeks in conjunction with resistance training showed decrease fat mass and also participants maintained their muscle mass throughout.
If you want to lose weight and have trouble sticking to restrictive diets or prescribed meal plans, then you may benefit from daily fasting.
A pilot study published in the Journal of Nutrition and Healthy Eating shows that a 16/8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat.
Will I lose weight on the 16:8 diet?
In theory, yes. You might lose weight on this diet because when you fast, you are burning more fat for energy. This fat-burning and the metabolic shifts that come with it might increase your chances of losing weight.
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.
How To Start 16/8 Intermittent Fasting
To start pick an 8-hour window and limit your food intake to that time span. Many people who practice this fasting method prefer to eat between noon and 8 p.m. and this is maybe the simplest way because you only need to fast overnight and skip breakfast but you can still eat a balanced lunch and dinner.
You may choose one of the following 8-hour eating windows:
- 9 a.m. to 5 p.m.
- 10 a.m. to 6 p.m.
- noon to 8 p.m.
Within this timeframe you can eat your meals and snacks, eating regularly is important to prevent blood sugar peaks and dips, and also to avoid excessive hunger. You can experiment and pick the time frame that best fits your schedule.
Once you decide on a general eating window its time to start with intermittent fasting. If you have some health problems its good to consult with your doctor before starting.
Also, if youre a beginner with fasting you dont need to go from the start to the 16-hour fast. You can start with a 12-hour daily fast and ease into a 16-hour fast.
Some experts suggest starting just a couple of days a week and working your way up, while others recommend starting with a 12-hour fast window and increase it to 14 and at the end to a 16-hour fast window.
Its important to listen to your body, but if youve never fasted before its good to start with 12 and move up to 16 hours of daily fasting.
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How To Do 1: 8 Intermittent Fasting
Heres a step by step guide to do 16:8 intermittent fasting the right way:
Step 1. Decide your 16-hour fasting & 8-hour eating period
The first step is to decide your fasting period. Since its 16 hours long, you should select your fasting hours such that they are aligned with your nap time.
This way, you will spend most of your fasting period asleep, which will inevitably make your weight loss journey easier.
Tip: In the 16:8 method, women do better with 14-15 hours of fasting. For men, a daily fast of 16 hours produces the best result.
Here are some fasting periods:
For an average person, the fasting period 8:00 pm to 12:00 noon is the best option. Since its as simple as having your last meal before 8:00 pm and skipping breakfast the next morning.
Step 2. Select meals for the non-fasting period
In the 8-hour eating window, You can literally eat anything you want. Since there is no restriction on what you can eat. Plus, there is no calorie restriction.
However, you should still limit your daily intake of junk food and processed food. As even in small amounts, junk food can affect your health in adverse ways.
For better results, stick to healthy, light meals only during the non-fasting period.
If you are still not sure what to eat on intermittent fasting, You can use the 7-day intermittent fasting meal plan mentioned below.
Try Sticking To The Following Foods On The 16/8 Diet:
- Vegetables: Leafy greens and broccoli are especially good for making sure youre eating enough fiber.
- Fruits: Bananas, berries, oranges, apples, and pears will offer good vitamin sustenance.
- Whole grains: Oats, rice, barley, whole grain pasta, and quinoa will keep you fuller for longer.
- Healthy fats: Avocados, coconut oil, olive oil.
- Protein: Poultry, meat, fish, eggs, and nuts will keep you full.
You can also drink calorie-free beverages like water, tea, and coffee , even while fasting. This helps you to control your appetite and also keeps you hydrated, which is very important.
If you want to know what to eat and avoid on this IF method you can find the full list of foods to eat and avoid on 16/8 intermittent fasting here!
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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 Can You Not Eat Or Drink During Your Fasting Window
There are also some foods that you should avoid as far as possible to get the maximum benefits of this fasting process and ensure a healthy body.
The essential items to avoid or limit are sugar and alcohol. They can offset all the good habits that you are incorporating as part of intermittent fasting.
Additionally, when you break a fast with inflammatory foods like dairy, sugar and oil’s, you end up with gas and bloating. Therefore, avoid taking dairy products or any other food that can cause inflammation.
Another thing that you should recognize and keep in mind is that it may take 6 to 8 weeks to realize its benefits. Therefore, make sure that you give a solid 30 days before determining that it is the right strategy for you.
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What Is The 1: 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.
The Realities Of A Fasting Diet
In the first six weeks, Samantha finds it’s sometimes hard to incorporate the changes into her grocery shop, even though she has meal plans and expert advice.
“I’m just trying to manage everything,” she says.
“To make sure I’ve shopped, to make sure I’ve got enough vegetables, to make sure I’ve got enough plant-based stuff.
” to be really organised I have never spent this much time in my kitchen. I’m always cleaning the kitchen ’cause I’m making so much stuff.
“It’s a whole lifestyle change.”
On the 16:8, another challenge Samantha faces is waiting until midday to eat.
“There’s no talk about food, it’s banned. Till 12 o’clock,” she says.
“It’s quite hard hitting I think, more than I thought it would be. If I’m up at 5.30, it’s six-and-a-half hours with no food. It’s a long time.
“From 12, I’ll try and have some eggs. And then at like 1, I’ll try to have lunch, and then I’ll have fruit a lot more.”
One thing she has to watch is “panic eating” in the minutes before 8:00pm.
“I think I have a personality, if somebody says you can’t have that water, then I want it even more. I think my personality is like that, but I think it’s a sense of panic,” Samantha says.
“, ‘What else am I going to cram in before 8 o’clock?’.
“The worst thing is, I actually don’t feel like I need something else to eat, but I’m eating it because if I don’t, I’m not going to eat until tomorrow again.”
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What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
Vitamin D Fortified Milk
The recommended intake of calcium for an adult is 1,000 milligrams per day, about what you’d get by drinking three cups of milk per day. With a reduced feeding window, the opportunities to drink this much might be scarce, and so it is important to prioritize high-calcium foods. Vitamin D fortified milk enhances the body’s absorption of calcium and will help to keep bones strong. To boost daily calcium intake, you can add milk to smoothies or cereal, or even just drink it with meals. If you’re not a fan of the beverage, non-dairy sources high in calcium include tofu and soy products, as well as leafy greens like kale.
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Losing Weight Isnt Easy But If You Know What Intermittent Fasting 16/8 Foods To Eat You Can Succeed At Your Weight Loss Goals For Good
Most people find it easier to combine other diets with intermittent fasting. Think of it as eating low carb or reducing refined carbohydrates during eating hours.
But there are some general rules for what to eat with intermittent fasting if you want a more customized experience. Intermittent fasting 16/8 foods to eat will help you lose weight.
Hour Fast Benefit #: A More Youthful Appearance
In more recent times fasting has become known for its ability to turn back the biological clock. Many people who take up intermittent fasting notice dark under-eye circles disappearing and fine lines smoothing out.
These benefits may sound too good to be true, but theyre backed by science. Recent studies have shown that intermittent fasting boosts human growth hormone or HGH. Fasting for just 24 hours can boost HGH levels by 1300-2000%!
HGH is an essential hormone that helps build and repair tissues as diverse as your skin, brain, and other organs. By improving cellular turnover, HGH may help your skin look fresher and more youthful. It may also increase your bodys muscle mass, in turn making fat loss even easier.
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