How To Do Intermittent Fasting 16/8
Getting started with intermittent fasting sounds easy. All you have to do is skip a meal and stop snacking.
However, its often subtleties that make the difference between weight loss success and failure.
If you understand the following facts about nutrition and daily routine, you will be miles ahead of most intermittent fasting beginners.
How Much Weight Can You Lose On The 16/8 Diet
If youre fasting 16 hours a day its important to match fasting with healthy eating and exercise. If you follow this, there is a typical weight loss of around 7 to 11 pounds over a ten-week period.
According to a review published in Molecular and Cellular Endocrinology, someone weighing just over 90 kg would lose 5% of their total body weight in the ten-week period.
On the other hand, some studies have demonstrated that theres no difference between people who do intermittent fasting compared to those who count calories and cut back.
16/8 intermittent fasting method can help you to lose weight, but you must know that losing weight is not something that comes by following one diet or not eating some kind of food. To lose weight you should change your lifestyle.
Changing what you eat, more exercise, less stress. It is not so simple, but yes 16/8 fasting can definitely help you with your weight loss goals.
Is 16/8 Intermittent Fasting Right For You
Its true that 16/8 intermittent fasting can be a sustainable, safe, and easy way to improve your health when paired with a nutritious diet and healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced diet rich in whole foods. Plus, you can still be perfectly healthy if you dont follow intermittent fasting.
Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor 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 likewise discouraged if youre trying to conceive, pregnant, or nursing.
If you have any concerns or experience any side effects while fasting, be sure to consult your doctor.
You Are Consuming Too Many Calories
Youâre not alone, according to Mills. âIt can be easy to overeat when a fast breaks, either because youâre feeling ravenous or you justify to yourself that youâre making up for lost calories.â She advises to use a scale of 0-10 where 0 is famished and 10 is stuffed. You should feel hungry before eating and you should stop eating when youâre full, not just to clean your plate. She also recommends slowing down while eating so your brain has time to signal when youâre getting full. âIt may take 15-20 minutes after you start eating,â Mills notes.
Intermittent Fasting 16/8 Risks
As with any diet plan, you should begin by consulting your doctor. Grant specifies that everyones body responds differently to intermittent fastingdue to genetics, current health, pre-existing conditions, and lifestyleand isnt recommended if you have Type 1 diabetes, are pregnant or have a history of disordered eating. Speaking to your doctor and consulting a nutritionist or dietitian is beneficial if you are unsure of how to approach intermittent fasting or are looking for guidance personalized to your lab work and specific goals.
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It is important to know that researchers admit further research is needed in specific areas of intermittent fasting. For example, most research has been performed on overweight and middle-aged adults. Additionally, some research disputes that intermittent fasting is an effective eating method for those whose goal is losing weight. This study, however, was conducted in overweight and obese adults, further proving the need for studies to be conducted on people whose weight falls in the healthy range. With this in mind, its important to work with your doctor is the key to understanding if intermittent fasting will work for you and your specific goals.
Consider The Intermittent Fasting Plan Right For You:
Some of the popular regimens include:
The 16:8 diet, or time-restricted feeding, where you fast for 16 hours a day, but are free to eat whatever you want in the other eight hours. Experts advise picking an eating window that lets you finish your meals fairly early, such as 10 a.m. to 6 p.m. or earlier, because your body is less efficient at putting sugar away as the day goes by.
Alternate day fasting, which means limiting yourself to 500 calories one day, then eating whatever you want the next, and then repeating that process.
The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days.
Here are four tips to keep your plan on track:
Intermittent Fasting 16/8 Method
The classic 16/8 intermittent fasting protocol has just two rules:
- No breakfast
- No snacks
Thats it. Health can be that simple.
There is no eating during the fasting period. If you feel hungry or thirsty, you may consume the following beverages at any time:
However, you must avoid any additives such as milk, sugar, or sweeteners in these drinks not to break the fast.
Fasting Meal Plan Sample
Are you interested in trying the 16:8 diet?
Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals.
- Meal #1: Avocado chicken salad
- Snack #2: Handful of mixed nuts with apricot slices
- Meal #3: Macadamia basil pesto pasta
- Snack #4: Glass of red wine and cheese
- Meal #1: Vegan chickpea salad
- Snack #2: Apple slices with peanut butter
- Meal #3: Teriyaki chicken and cauliflower rice
- Snack #4: Mixed berries with coconut cream
- Meal #3: Asian fried noodles
- Snack #4: Two chocolate chip cookies and a glass of milk
- Meal #1: Broccoli tofu salad with quinoa
- Snack #2: Piece of dark chocolate and bowl of mixed berries
- Meal #3: Seared salmon with brown rice and parmesan-kale salad
- Snack #4: Baked apple with cinnamon
- Meal #1: Turkey chili with cornbread
- Snack #2: Organic edamame and almond slices
- Meal #3: Grilled shrimp served with corn and black bean salsa
- Snack #4: Fruit salad with walnuts
- Meal #1: Grilled salmon with brown rice and mixed greens
- Snack #2: Greek yogurt topped with raspberries
- Meal #3: Mexican tempeh quinoa salad
- Snack # 4: Watermelon slices sprinkled with sea salt
- Meal #1: Sprouts, chicken, and quinoa Buddha bowl
- Snack #2: Hummus and pita with raw veggie sticks
- Meal #3: Hearty chicken tortilla soup with garlic bread
- Snack #4: Banana slices dipped in dark chocolate
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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Mistake #: Youre Overanalyzing
“Does IF mean no food outside meal times, or no calories?”
Um, they are one in the same, no? Does anyone reading this article know of foods that have zero calories? If so, please share! This persons assumption is correct, thoughno food and no calories outside of the feeding window.
Will eating ______ break my fast?
Does anyone else feel like this question comes up about a thousand times a day? Short answer: Yes. Eating anything with calories breaks your fast. Exceptions to this rule would be black coffee, unsweetened and milk-free tea, water, and diet soda
How To Do The 1: 8 Intermittent Fast
The 16:8 is an easy way of intermittent fasting that complements a busy schedule. It can be achieved by following the bodys natural sleep cycle and restricting calorie intake during the morning and evening. For example, passing on dessert or after-dinner snacks in the evening before skipping breakfast and breaking your fast with a well-deserved lunch is an easy way to practise the 16:8 fast and circumvents the prescribed tradition of eating three full meals per day. Adults usually require 7-9 hours of sleep to allow the body to recover and metabolise food consumed during the day. The body may need more sleep than usual during caloric restriction so prioritising long, quality sleep is integral. Indeed, lack of sleep is associated with increased levels of the hunger hormone ghrelin and decreased levels of the hormone leptin that indicates fullness, making fasting more difficult . The 16:8 is easier to commit to than other methods such as prolonged fasting as it does not restrict your diet during feast hours. In fact, self-reported benefits of intermittent fasting include a healthier relationship with food during feast hours .
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How Does 16/8 Fasting Work
Before we dive into the potential benefits of 16/8 intermittent fasting, lets take a closer look at what researchers have explored so far about the underlying mechanisms that may be at play.
When a person skips food for an extended interval, the bodys use of energy actually changes, explains Dr. , PhD, a neuroscientist with Johns Hopkins Medicine who studies intermittent fasting.
Someone who eats regularly throughout their waking hours is constantly replenishing their livers stash of glycogen, a stored form of glucose energy derived from carbs, he continues. When that supply isnt restocked, however, the body depletes glycogen fairly quickly. Those glycogen stores can get used up in about 10 hours if youre fastingmore quickly if you add in a workout, Dr. Mattson says.
Heres where things get interesting: Once glycogen stores are used up, the body starts scrounging for an alternative source of energy. At that point, it begins breaking down stored fats into substances called ketones to get the job done.
This metabolic switch does more than meet the bodys immediate energy needs, Dr. Steger says. In general, the switch from using glucose to ketones is a trigger pointit shifts your metabolism from focusing on storage and growth to being all about repair and replace, she explains.
Struggling To Cook Healthy We’ll Help You Prep
Ive been a dietitian for nearly 15 years, so Ive read my share of research on IF, Ive written about it a handful of times, and Ive even tried intermittent fasting out for myself. Heres my take: it works really well for some people regardless of what type of IF they follow, but one common denominator is that plenty of folks out there are doing it wrong.
There happens to be a lot of misinformation floating around the internet , so I culled a list of some of the top comments and questions on Reddits Intermittent Fasting thread and answered them the best I could. Here are some common questions I found about IF, plus some common mistakes to avoid when trying it.
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What To Eat During Intermittent Fasting: Meal Plan And Food List
Intermittent fasting offers many benefits. But meal timing alone isnt enough to ensure IF success. Knowing what foods to eat while intermittent fasting is as important as knowing when to eat them. This intermittent fasting food list will help you chose what to eat during intermittent fasting.
Sticking with the best foods to eat while fasting can increase the science-backed benefits of IF including reduced inflammation, boosted metabolism, improved cognitive function.
In this article, well explore the foods to eat while fasting and the research behind our recommendations.
Beverages You Can Consume While Fasting:
- Water Carbonated or plain water contains no calories and will keep you hydrated during a fast.
- Diluted apple cider vinegar Drinking 1-2 teaspoons of apple cider vinegar mixed into the water can help you stay hydrated and prevent cravings during a fast.
- Coffee and tea You can consume them without adding milk, sugar, or cream.
Some people drink coffee with MCT oil, ghee, or coconut oil during their fast. Oil breaks a fast but it wont break ketosis and can tide you over meals.
Also, some people drink bone broth that is a rich source of nutrients and can help replenish electrolytes lost during long periods of drinking only water.
Drinks that contain any calories like bone broth or coffee with MCT oil will technically break your fast. However small amounts of these drinks wont throw your body out of ketosis.
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My Final Appoint About How To Do Intermittent Fasting Properly
I hope this article helped you know what you can have and what you should skip during fasting period and before I go, I will share two important tips of facts that you wont find anywhere else.
First is about having multivitamins or vitamin supplements during your eating window. Normally, these tablets or capsules contain a sugary coating on them, and none of these brands mention how many calories do these supplements carry. So its always safe to consume them during the eating window not fasting.
Second, is herbal tea teas like mint tea, hibiscus tea, chamomile tea, etc. These teas can be consumed, but avoid teas which have fruit infusions like berry tea, apple tea, peach tea, etc.
So these were my tips and information on IF, and i hope all your doubts are clear now and you got a clarity on how to follow If in a better way. Personally, IF is my favorite, I did it continuously for nine months and it gave me great results.
Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
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Industrial Vegetable Oil And Trans Fats
When processing vegetable oils, the fragile omega-6 fatty acids oxidize through heat, light, air, and pressure.
As a result, these processes change fats that serve as building blocks for your body chemically. Therefore, they promote inflammation, cardiovascular disease, mortality, and weight gain .
Besides the following oils, it is essential to avoid fried dishes and hydrogenated trans fats :
- Safflower oil
- Preservatives and other chemical additives
Another reason why I advise against any kind of sweeteners during intermittent fasting is the craving.
When sweet taste stimulates the brains reward center, but glucose does not arrive due to calorie-free sweeteners, cravings increase .
As with sweeteners, plant-based does not always mean healthy, as we will learn in the next section.
Carbohydrates To Eat When Intermittent Fasting
With intermittent fasting, its smart to focus on whole foods rich in fiber but low in starches.
While starchy foods increase blood sugar and insulin levels, dietary fibers counteract these effects .
For this reason, this list puts net carbs in parentheses:
- Sweet potatoes
Due to its high content of resistant starches, sweet potato is the most digestible variety if you want to replenish your carbohydrate stores.
Unlike conventional starches, resistant starches pass through the small intestine without being converted into glucose.
Instead of being absorbed as sugar, resistant starches are broken down into short-chain fatty acids, on which your gut bacteria can nourish.
We will take a closer look at when to eat carbohydrates during intermittent fasting shortly.
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