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What Is Intermittent Fasting 16 8

Potential Drawback: Fertility Problems

16:8 Intermittent Fasting – EVERYTHING You Need to Get Started

Some research in animals hints that intermittent fasting may impair female fertility. Its likely that this is caused by calorie deficiency, rather than by the practice of fasting itself, as pregnancy is a very energy-intensive practice.

Consider holding off on IF if youre pregnant or trying to become pregnant!

Men, on the other hand, can likely engage in IF without impairing their fertility rates.

There are also fasting strategies tailored specifically to female needs.

/8 Intermittent Fasting Schedule

Although various forms of intermittent fasting exist, by far the most popular is eating within a window of about 8 hours.

Classic 16/8 intermittent fasting is also known as the Lean Gains Method, Time-Restricted Eating or Peak Fasting because it allows you to gain muscle mass while losing body fat.

Hence, even bodybuilders have been using classical 16/8 fasting for decades.

As the name time-restricted eating suggests, this method is the mother of many intermittent fasting schedules. It specifies a strict time each day during which eating is allowed. During the rest of the day, however, you strictly fast.

For example, you eat between noon and 8 PM. This way, the body can fast for 16 hours with an 8-hour eating period in between. Since you sleep 8 of the 16 fasting hours, classic intermittent fasting is more convenient than you might think.

Depending on your daily routine, you can also successfully use this intermittent fasting method with a 14/10 or 18/6 schedule or even approach more extended periods. However, the most popular intermittent fasting schedule remains as follows:

  • Fasting window: 16 hours
  • Eating window: 8 hours

What To Eat To Break Your Fast

To break your fast you should eat small portions of foods that are easily digestible so you dont overwhelm your digestive system.

Nutrient-dense foods that are easy to digest and contain a bit of protein and some healthy fats can break your fast more gently.

Here are some examples of what to eat to break your fast:

  • Dried fruits:Dates are a good source of nutrients and are frequently used to break fasting in Saudi Arabia. Also, apricots and raisins may have similar effects.
  • Smoothies: Great way to introduce nutrients to your body since they contain less fiber than whole, raw vegetables, and fruits.
  • Soups: Soups that contain protein and easily digestible carbs can gently break fast. Avoid soups made with a large amount of high-fiber, raw vegetables, or heavy cream.
  • Vegetables: Cooked, starch vegetables like potatoes can be a good food option when breaking a fast.
  • Healthy fats: Avocado or eggs can be a good food choice to eat after a period of fast.

Breaking your fasting period with foods high in fat, sugar or even fiber can be difficult to digest and this can lead to discomfort and bloating. Once youre tolerating gentler foods add in other healthy foods and return to eating normally.

If you wish to learn more about 16/8 intermittent fasting and what foods to eat here is an Intermittent Fasting 16/8 Cookbook that includes 50 delicious recipes for breakfast, lunch, dinner, and dessert.

Read Also: What Does Intermitten Fasting Do

Variations Of Intermittent Fasting 16 8

Intermittent fasting has many variations and you should choose the plan that fits you best. Something that they all have in common is that you can drink water, coffee, green tea and other calorie-free beverages during the fasting period. It is important to avoid eating junk food. Only eat healthy meals during the eating period.

It is important to understand that there are many variations of intermittent fasting and that is what makes it so amazing. You can always find a variation that suits your lifestyle. In this article I will cover the 3 basic variations and they are:

16/8 Method

In this variation, you need to fast for 16 hours. The eating window is only eight hours. You can consume three meals during this eating period. It is for this reason this is the simplest variation to follow. You can either skip dinner or breakfast, depending on your schedule. For example, if you consume your last meal at 6 p.m. the previous day, you can eat your first meal today at 10 a.m. This will shift your body into the fasting state for 16 hours.

The 5:2 Pattern

Following the 5:3 pattern means that you must fast on any two days during the week. If you cannot fast, you should limit your caloric intake on the fast days to 200 calories. You can eat small meals, but ensure you do not snack too often.

Alternate Day Fasting

Should I Try The 1: 8 Dietand How Do I Start

The Complete Guide to Intermittent Fasting 16/8

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.

Also Check: Can I Take Supplements While Fasting

What Is Intermittent Fasting

Unless youre waking nightly to go and get a midnight snack youre already practising a form of short-term fasting. What intermittent fasting does is take this incidental practice and makes it deliberate by splitting your day into 2 parts

  • A fasting period
  • A feeding period

The concept is simple, you abstain from food and remain in a fasted state for a prolonged period of time before switching into a shorter feeding window. Unlike many other diets, intermittent fasting protocols rarely specify what to eat and instead focusing on when to eat.

There are several different intermittent fasting protocols that each have you split your feeding and fasting periods differently

  • 16:8 Intermittent Fasting

The 16:8 intermittent fasting protocol is so named because of the way you split your day

  • 16 hour fasting period
  • 8 hour feeding period

The most common set up is to begin faster after dinner, sleep through the night, skip breakfast and have your first meal of the day around lunchtime. The reason you set it up like this is that you spend the majority of your fast asleep which makes the 16 fast a lot easier.

An additional benefit is that most social gatherings, dinners out and other occasions happen in the second half of the day which means 16:8 is also lifestyle friendly.

You see, if you fast for 24 hours either once or twice a week you put yourself in the position of not being able to eat or for up to 2 days a week.

Let me help allay your fears.

Fasting Is About More Than Weight Loss

Samantha’s husband Kevin is also participating in the experiment, but he’s on the 5:2 diet.

Kevin must eat a healthy diet for five days but cut his kilojoules down to 2,500 on Tuesdays and Thursdays that’s less than a quarter of his regular intake.

Unlike Samantha, he starts to lose weight immediately.

“I managed to pull an extra notch on my belt for my pants, so that’s an inch down on my belt size,” he says.

“I’m happy to carry on.”

ABC: Catalyst

The research into the effectiveness of fasting diets “really is in the early days,” but Dr McMillan is hopeful that her experiment will show the benefits of fasting reach beyond weight loss.

“We’re so obsessed with weight in this culture, we talk about diet in terms of just weight loss. But is about what we eat and its impact on our whole body,” she says.

“What the research seems to show is that, at least in the short term, fasting is at least as effective as a traditional calorie-controlled weight-loss diet.

“But if we only look at fasting as a weight-loss trend, we demean the research we do have into fasting.”

Also Check: What Is The Purpose Of Fasting During Ramadan

Benefits And Disadvantages Of A 16 8 Intermittent Fast

The Benefits

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

Is Intermittent Fasting Safe

Intermittent Fasting 16/8 vs 18/6 | WHAT WORKS BEST!

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.

Read Also: Is Fasting Good For Weight Loss

The Backstory On Intermittent Fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

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.

Also Check: What To Eat During Fasting

/8 Intermittent Fasting Food List: What To Eat And Avoid During Eating Hours And How To Break A Fast

There are plenty of foods allowed to eat on 16/8 intermittent fasting during an 8-hour eating window. The great thing about intermittent fasting is that you can eat any kind of food and that is the reason why intermittent fasting methods are so popular today.

In this article, we will present to you what to eat and drink on intermittent fasting, foods, and drinks to avoid, and the best ways to break a fast.

Why Does My Blood Sugar Go Up During Fasting

16/8 Fasting: 1

While this does not happen with everyone, it can occur due to hormonal changes that occur during intermittent fasting. Your body is producing sugar in order to provide energy for your system. This is a variation of the dawn phenomenon and in general is not a concern as long as blood sugars are not elevated the rest of the day.45

Recommended Reading: How Many Pounds Can You Lose On Intermittent Fasting

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.”

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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.”

But Is It Really Healthy To Fast For 16 Hours

For starters, this diet might be hard to maintain. Say goodbye to dinner parties and late-night dates. And god forbid a friend is late to that 5 p.m. dinner you scheduled.

It may be sustainable if you stick to the strict regimen, Warren says. However, this is difficult to maintain in real-life scenarios like social functions.

Halle Berry uses intermittent fasting as part of her diet routine. Here’s how:

Beyond the downer of not being able to go out for a late-night fancy dinner, in rare cases the 16:8 diet could potentially lead to disordered eating, too, notes Hunnes. For example, if youre someone who doesnt do well with long periods of fasting, you might follow a 16-hour fast with a binge or even start to prolong fasting periods longer than you should. Both would be signs that the diets not working for you and that it could progress to something more serious like an eating disorder, she says.

If you eat too late, you could also potentially interfere with the quality of your sleepso its best to eat earlier in the day, suggests Hunnes.

That said, two recent studies in Applied Physiology, Nutrition, and Metabolismshow obese adults can stick to the 16:8 diet without developing or exacerbating body image issues, disordered eating patterns, or sleeping problems.

Recommended Reading: What Can I Drink During Intermittent Fasting

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