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.
Is 1: 8 Fasting Good For Weight Loss
A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrierthan you felt at baseline.
But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicinesuggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.
How To Do It
The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.
Some experts advise finishing food consumption in the early evening, as metabolism slows down after this time. However, this is not feasible for everyone.
Some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best to avoid food for 23 hours before bed.
People 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, people can eat their meals and snacks at convenient times. Eating regularly is important to prevent blood sugar peaks and dips and to avoid excessive hunger.
Some people may need to experiment to find the best eating window and mealtimes for their lifestyle.
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And Did It Make Any Difference
When Dr McMillan conducts her final tests to see how Kevin and Samantha have tracked, the results “are a little unexpected”.
Over the six weeks, Samantha lost 3.5 kilograms and Kevin 8.5 kilograms but Kevin’s weight loss is actually “some cause for concern”.
“More than half of Kevin’s weight loss came from lean body mass most of it muscle,” she says.
“Lean muscle crucial for staying healthy as we age. So, going forward Kevin and anyone taking up fasting needs to ensure they also do exercise.”
There has also been little change to Samantha and Kevin’s gut health.
But there has been “a really big metabolic improvement” for them both.
In particular, Samantha’s fasting insulin levels reduced, and her fasting blood glucose levels came down to “the normal category”, which means she reduced her risk of developing type 2 diabetes.
Supplied: Samantha Roberts
“This is a really powerful message, because you haven’t actually lost a lot of weight, but you’ve seen that really big metabolic improvement,” Dr Hocking says.
“Even for someone who doesn’t lose any weight, if your metabolic health has improved because you’re eating better and you’re exercising and getting enough sleep, you’re in a far healthier position.”
Dr McMillan says Samantha “epitomises the promise of fasting for me”.
“She has managed to overcome a really tough journey through my experiment and embrace a new way of eating,” she says.
Isnt It Important To Have Breakfast Every Morning
Not necessarily. This appears to be an old misconception, based on speculation and statistics, and it does not hold up when its tested.57 Skipping your morning meal gives your body more time to burn fat for energy. Since hunger is lowest in the morning, it may be easiest to skip it and break your fast later in the day.58
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Benefits And Disadvantages Of A 16 8 Intermittent Fast
Human research has shown that intermittent fasting has improved such disease indicators as insulin resistance, high blood pressure, and inflammation. Fasting has been known to lower blood cholesterol and lower body mass index as well.
Repeated exposure to periods of fasting have been noted for broad-spectrum benefits including not only disease resistance, but also improved mental and physical performance, according to Rafael de Cabo, Ph.D. of NIAs Intramural Research Program and Mark P. Mattson Ph.D., formerly of NIAs IRP and currently a neuroscientist at the John Hopkins University School of Medicine.
The Downside of Intermittent Fasting
Research seems to indicate that Intermittent Fasting is good in many respects, but you must be able to live with the eating pattern!
Many people find the intermittent fasting plan difficult to maintain over time. It is often not sustainable. A way of eating should be something you enjoy and can live with.
When they begin IF, many people will find themselves hungry, irritable, and with a reduced ability to concentrate when they are reducing their food intake. Over time, their body adjusts to it and it becomes less of a problem.
It can also be difficult to accept social invitations in the evening hours when food is involved.
Intermittent Fasting Can Be a Healthy Option.
The Intermittent Fasting Plan is Not for Everyone.
Some Tips for Intermittent Fasting
Before Trying Intermittent Fasting 16 8
An Example of Healthy Living
Potential Side Effects And Risks
This type of intermittent fasting, 16/8 plan is not for everyone and even its associated with many health benefits it does come with some drawbacks.
Potential side effects and risks of fasting for 16 hours a day include:
- hunger, weakness, and tiredness in the beginning stages of the plan
- overeating or eating unhealthy foods during the 8-hour window due to excessive hunger
- heartburn or reflux as a result of overeating
Restricting your food intake to just 8 hours a day can cause some people to eat more than usual during this eating period in an attempt to make up for hours spent fasting. This may lead to digestive problems, the development of unhealthy eating habits, and counter-effect such as weight gain.
Additionally, some research suggests that intermittent fasting may be less beneficial for women than men.
Some animal studies suggest that intermittent fasting could interfere with fertility and reproduction in females. 16/8 intermittent fasting is not suitable for those who are pregnant, breastfeeding, or trying to conceive.
However more human studies are needed to evaluate the effects of intermittent fasting on reproductive health.
If you are a beginner with intermittent fasting and youre trying it for the first time, you should know that it can make you feel dizzy and nauseated and cause periods of low blood sugar and dehydration.
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This App Changed My Life
Thats not even an understatement. My relationship with food has been terrible, which wasnt made better by my home environment and developing eating disorder. I recovered from my ED a while ago, but I still dealt with a lot of emotional eating for years. This app is what finally reached me and could help me relearn what food means to me. Ive been using this app for around two months now and the little info cards are so helpful and informative. They help me stay grounded and learn how to analyze my body and my mind before I make decisions about food.Thank you, devs, you helped me finally finish healing.
Can The 1: 8 Diet Help You Lose Weight
It might. When 23 obese adults restricted their eating from 10 a.m. to 6 p.m. for 12 weeks, they ate around 350 fewer calories per day compared to the control group, according to a recent Nutrition and Healthy Aging study. They also lost a few pounds and saw a drop in their systolic blood pressure . However, that study was very small, and more research will be needed to confirm the results.
Going for longish periods without eating seems to send the body into fat-burning mode and limit blood sugar spikes. Those two factors combined mean that youre reducing the blood sugar highs and lows that make you hungrier, Peterson says. Time-restricted eating also keeps your appetite in check by lowering the hunger hormone ghrelin, she adds.
Theres another reason why 16:8 dieters might end up eating less. I think participants found it difficult to eat all of their regular meals and snacks within the 8-hour timeframe, says Kristina Varady, PhD, associate professor of nutrition at the University of Illinois Chicago and a co-author of the Nutrition and Healthy Aging study. If trying to eat breakfast, lunch, and dinner between 10 a.m. and 6 p.m. seems like a squeeze, youll likely end up cutting out a meal or shrinking your portions.
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Concerns About 16/8 Fasting
Intermittent fasting, especially the 16/8 approach, is completely safe and beneficial. Contrary to common belief, moderate calorie restriction is a healthy practice that improves your metabolic health.
However, if youre using it to get into ketosis, it might not be enough to get you there. If your fasting goal is to enter ketosis, you also need to follow a keto diet.
Is It Allowed To Use Zero Calorie Sweeteners During Fasting
There is weird information shared on websites and YouTube that says that you can consume up to 50 calories without breaking the fasting state. But according to science this is totally wrong.
I have plenty of articles on IF, and I always mention all what you can have while fasting is water, sparkling water, green tea, green coffee, black tea, black coffee, etc.
Now the common questions I receive are whether you can add sugar or milk to your tea or coffee. And the answer is NO, but with black tea or coffee, you you can always use stevia as a sweetener If you cannot go sugar-free. but do not use any other sweeteners like aspartame and splenda as they can tend to break your fast. These sweeteners are less than five calories, but still, they are not fasting friendly.
The use of zero calories sweeteners during the fasting period depends also on how they break down in our body. For example, splenda has 3.6 calories per sachet, but it cannot be consumed. In fact, splenda get broken down very differently in our body which can hamper our fasting state.On the other hand, stevia does not get digested or absorbed by our body, it just passes out through our gut without hampering our fasting state. Hence, I only recommend stevia and not other sweeteners during the fasting window.
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Fasting Elevates Human Growth Hormone
Fasting is one of the most effective ways to stimulate HGH naturally .
HGH promotes bone, cartilage, and muscle growth. As a result, you get bigger, stronger muscles and protection from age-related bone and muscle loss.
In short, intermittent fasting is a kind of anabolic bio-hacking.
You maximize the release of growth hormones until you break the fast after training and send the body into an anabolic state at the right time for targeted muscle growth.
If you also eat the right natural foods, such as fatty fish, the body will get everything it needs for improved muscle building during intermittent fasting:
- Growth Hormone
- Healthy fats
With the natural release of growth hormone decreasing as we age, intermittent fasting is becoming increasingly crucial for muscle gain.
Not only does it help with muscle recovery after exercise, but it sets the stage for healthy bones, organs, and long life .
Should I Try The 1: 8 Dietand How Do I Start
For a generally healthy person, there seems to be no harm in only eating for eight hours each day, says Hunnes.
And while more research is needed on the 16:8 diet, overall, intermittent fasting could improve cholesterol levels and brain function, and lower your risk of developing heart disease, cancer, and stroke. Still, youre probably best off getting a clean bill of health from your doc before embarking on this diet, Hunnes notes.
So, how can you get started with the 16:8 diet? It might be wise to gradually ease into longer periods of fasting, says Hunnes. However, she points out, the long-term weight loss benefits from the 16:8 diet werent that much greater than those youd reap if you just ate less throughout the day or switched to a more plant-based dietso you could try simply cutting back on how much youre eating or adding in more plant-based foods, too.
Its a personal choice, and everyone needs to make these choices based on their own lifestyles and ability, Hunnes says.
Some people who should not do the 16:8 diet? People with diabetes, kidney disease, or certain metabolic disorders. These conditions can alter your bodys balance, storage, and use of insulin and glucose, making the 16:8 diet a possibly unsafe choice, says Hunnes.
The bottom line: The 16:8 diet may help with weight loss, but more research is needed to draw any solid conclusions.
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S Man: Pick Your Wait Class
Weve given you the lowdown on IF before, but heres a little refresher for the new students in class.
While the foods above will give you the most obvious benefits from the diet, its the fasting part of IF that provides the oomph.
There are loads of IF plans, but most focus on fasting for a certain number of hours in the day or days of the week.
Heres a breakdown of the most popular IF models:
- The 12:12 method: Fast for 12 hours a day and eat within a 12-hour window. If you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations, youre already an IF pro.
- The 20:4 method: Fast for a full 20 hours and allow yourself one 4-hour window to eat.
- The 16:8 method: Eat your daily food within an 8-hour window and fast for the remaining 16 hours.
- The 5:2 method: Eat whatever you want for 5 days out of the week. For the other 2 days, men can consume 600 calories, while women can consume 500 calories.
IF isnt the only way to lose weight, and like any other method, it comes with some risks and downsides.
There are risks to IF, such as tiredness, irritability, and headaches. Dehydration is also possible if you dont drink enough water during fasting periods.
The fasting/feasting routine is also potentially unrealistic in the long term and may lead to binge eating during feasting periods, which wont support any weight management goals.
Its best to talk to a dietitian or nutritionist before embarking on IF its not for everyone.
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
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Can You Drink Alcohol On The 1: 8 Fasting Schedule
Alcohol has calories and therefore, it should not be consumed during the 16-hour fasting window. If you want to enjoy an alcoholic drink while practicing intermittent fasting, it should be done during your 8-hour eating window.
Remember that the goal of intermittent fasting is to reap its benefits, not to feel restrictive and miserable. If you want to celebrate or have a drink, by all means, do so.
This comes with the understanding that alcohol will break your fast and therefore if you dont want to break it, drink during your eating hours.
Fasting On Alternate Days : :
Consisting of maintaining a very low-calorie diet for two days a week and eating normally or maintaining a healthy diet the remaining five days. Scientific studies show that it allows weight loss and improves several health markers, such as reducing blood glucose and cholesterol levels.
Most studies suggest that intermittent fasting regimens that include extended fasting periods, such as the time-restricted eating method with shorter eating windows and the 5:2 diet with two consecutive days of very-low-calorie intake, may provide added health benefits of the most recommended.
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