/8 Intermittent Fasting Method: What Is It How To Start Fasting For 16 Hours A Day And Is It Good For Weight Loss
The 16/8 intermittent fasting method or also called the 16:8 diet is one of the most popular fasting styles today. People who practice this type of fasting claim that this is an easy and sustainable way to improve overall health and lose weight.
If youre a beginner with fasting and want to learn more about this eating pattern, you are at the right place.
In this article, you will find out what is 16/8 intermittent fasting, how to start fasting for 16 hours a day, benefits, and potential risks.
Also, if your goal is to lose weight by practicing this fasting method you can read how this eating pattern helps with weight loss and how much weight you can lose with a 16/8 diet.
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Thai Prawns With Pineapple & Green Beans
Filled to the brim with proteins, these Thai prawns with pineapple and green beans are a gastronomic masterpiece. They are quite easy to make and take not that much time
Ingredients for 2 servings:
- 1 tbsp soft brown sugar
Nutritional value of 1 serving:
Calories: 228, carbs: 20g, fats: 7g, protein: 22g
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Weight Loss And Fat Loss
Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.
Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.
In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting in the form of alternate-day fasting rather than 16:8 fasting and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.
So Will I Lose Weight On The 1: 8 Diet
In theory, yes. But its hard to really know how the diet might benefit a wide variety of people since most research on the topic involves people who are obese, not just those looking to shed a few pounds.
One potential benefit of the 16:8 diet? It can help if someone wants to lose weight because oftentimes overeating at night is a big factor in weight gain, says Warren. Fasting will take away that obstacle. In this sense, the timing of your eating window can impact how much weight you lose: Typically, time-restricted eating mimics the way we ate before 24-hour drive-thrus and fully-stocked refrigerators .
Sticking to an eight-hour eating window during daylight hours allows your metabolism to run as its supposed toyou fuel up for energy during the day , and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.
Its also likely that fasting can put your body into a state of ketosis , which means your body starts burning fat for energy instead of carbs, says Warren. After your body runs through its glucose and glycogen stores , it then turns to the next-available fuel source: fat, explains Hunnes.
Recent studies indicate that you might lose weight on this diet because when you fast, you are burning more fat for energy than you are carbohydrates, she explains. This fat-burning and the metabolic shifts that come with might increase your chances of losing weight. .
Drawbacks Of 16/8 Intermittent Fasting
16/8 intermittent fasting may be associated with many health benefits, but it does come with some drawbacks and may not be right for everyone.
Restricting your intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting.
This may lead to weight gain, digestive problems and the development of unhealthy eating habits.
16/8 intermittent fasting may also cause short-term negative side effects when youre first getting started, such as hunger, weakness and fatigue though these often subside once you get into a routine.
Additionally, some research suggests that intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females .
However, more human studies are needed to evaluate the effects that intermittent fasting may have on reproductive health.
In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.
Restricting daily food intake may cause weakness, hunger, increased food consumption and weight gain. Animal studies show that intermittent fasting may impact men and women differently and may even interfere with fertility.
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What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
Final Thoughts About The Foods To Eat And Avoid On 16/8 Intermittent Fasting
As you can see from all mentioned above there are many foods to eat on 16/8 intermittent fasting.
You can eat fruits, vegetables, lean protein, healthy fats. Also, from the drinks, you can choose water, tea, coffee, herbal teas, mineral water, bone broth.
Always avoid processed foods, junk food, and drinks with sugar and artificial sweeteners.
Be prepared when your 16 hour fasting period ends, make yourself a smoothie, or pick dried fruits to break your fast. Always go for easily digestible foods to break your fast.
Healthy eating during intermittent fasting is the key to preventing nutritional deficiencies. As with any other eating pattern you should be aware of the possible side effects of IF.
Learn more about the intermittent fasting side effects here!
If you are new to intermittent fasting and never tried it before it is always good to consult with your doctor or nutritionist before starting.
They know what is best for you and is the intermittent fasting right choice for you!
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Mistake #: Youre Eating Without Realizing It
“I’m trying to cut myself down to one meal a day, so while I’m not actively trying to do IF, I think I’m kind of doing it by proxy . But does this mean no calorie intake whatsoever outside of the time I normally eat? Or just no actual food? Because I have coffee every morning and I’ve also been drinking a cup of soy or almond milk for “breakfast and I don’t know if it’s going to mess with my progress.”
OK, this is intermittent fasting. Period. Even though this person says he or she isnt actively doing IF, they are. Theres nothing sinful about IF, so no need to deny it. But to reap the benefits, you cant have that quote-unquote breakfast. Fasting means no calories during that fasting time period.
More on intermittent fasting:
The 4 Main Types Of Intermittent Fasting
The main types of intermittent fasting are:
- 16-hour fasting – this consists of not eating for 14 to 16 hours, including the sleep period, and then eating during the remaining 8 hours of the day. For example, having dinner at 6 pm and then only start eating again at 10 am the next day
- 24-hour fasting – this consists of a whole day and night fast, two to three times a week
- 36-hour fasting – this consists of not eating for one and a half days. For example, eating at 6 pm on one day and then not eating the whole of the next day and eat at 6 am on the following day. This type of fasting should only be done under doctor supervision and by those who are already used to fasting
- 5:2 diet – this consists of eating normally for 5 days and restricting food intake for 2 days by reducing calorie intake to around 500.
During the “no eating” period, you are allowed to have water and tea or coffee without sugar or sweeteners. It is common to feel very hungry in the first few days but then the body gets used to it. If you feel extremely hungry, just eat something light as it is not advisable to feel unwell if you are trying to adopt this habit.
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The One Meal Per Day Plan
The one meal per day plan is the only regimen that can accommodate your innate clock and maximize the beneficial effects you get from IF on a daily basis. Thats if your food choices and meal timing are adequate.
The one meal per day yields 14-16 hours of net fasting time provided that you have a window of about two hours to finish eating. And in the case that you have a feeding window of four hours, youre still left with 12-14 hours of daily net fasting sufficient to get you the results youre looking for.
Other IF regimens yield a net fasting time that is either too long or too short. And most of these programs cause adverse side effects as they fail to accommodate your innate clock.
How Effective Is Intermittent Fasting 14/10 And What Are Its Benefits
Although most studies on this matter were conducted using 5:2 or 16:8 types of fasting, some provide reputable evidence in favor of intermittent fasting 14/10s effectiveness at improving cardiometabolic health . In general, intermittent fasting has been shown to not only help you reduce your calorie intake, but also improve metabolic markers such as insulin sensitivity . As mentioned previously, when your body enters the state of ketosis, it begins to burn fat, preserving your lean muscle tissues. It is recommended that you workout during your eating window, as vigorous physical activity may cause hunger.
Studies also show that such an eating pattern may improve cardiovascular health , lower blood pressure, and decrease the risk of serious health conditions such as type 2 diabetes and obesity .
This type of intermittent fasting can be a great variant for those who find it difficult to follow the 16:8 fasting. If you sleep 8 hours a day, which is recommended for any adult, you have only 6 hours of fasting left. Besides, a 10-hour eating window is long enough to avoid hunger pangs and still is effective. It may also help you shed pounds.
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Its Inappropriate For Many People
The Warrior Diet is not a way of eating that everyone should follow.
This type of intermittent fasting is inappropriate for many people, including:
Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances.
Is Fasting 16 Hours A Day Healthy
Its also theorized that fasting gives your vital organs, digestive and absorptive hormones, and metabolic functions a break, according to a recent study published in Cell Metabolism. Since our bodies secrete insulin to help our cells absorb sugar, fasting is linked to reducing our susceptibility to insulin resistance over time.
However, research has also linked fasting to increases in LDL cholesterol . Intermittent fasting can make you feel dizzy and nauseated and cause periods of low-blood sugar and dehydration. Despite the fact that most 16:8 enthusiasts drink water during fasting periods, it may not be enough .
I also have a much deeper concern about the disordered eating behaviors that may arise from intermittent fasting. Research shows that fasting for a period of time followed by a limited window for eating primes you to overeat. It’s a cycle that can be difficult to get out of because it impairs our body’s natural hunger cues and metabolism. Restricted eating may also lead to an increased risk of depression and anxiety.
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Don’t Know What To Eat During Intermittent Fasting Here’s A List Of Foods You Can Add To Your List
Intermittent fasting has lately become one of the most common ways of losing weight. Apart from weight loss, it also helps improve metabolic health. In this type of fasting, you have to follow the 16/8 method where you can eat during the eight hours window and fast during the 16 hours window.
If you have recently started with intermittent fasting and do not know what to eat then here’s a list of foods you need to add to your diet to lose weight healthily.
Protein: Adding food rich in proteins to your diet helps promote weight loss and build muscle. Vegetarians can opt for milk, cheese, yoghurt etc., while non-vegetarians can have poultry, fish and eggs.
Carbs: One of the major sources of energy for your body is carbs. Have food rich in sugar, fibre, and starch like sweet potatoes, beetroots, quinoa, oats, brown rice, etc.
Hydration: Having a lot of fluids, especially when you are intermittent fasting is very important for your health. Make sure you drink plenty of water during this period. You can also have herbal teas and coffee during your 16 hours fasting window.
Fats: Healthy fats like monounsaturated and polyunsaturated fats reduce risks of heart disease as well as lowers blood pressure. It also helps reduce the blood levels of fats. Foods rich in these sources are avocados, nuts, cheese, whole eggs, dark chocolate, fatty fish, full-fat yoghurt, chia seeds etc.
What You Eat When Intermittent Fasting Makes The Difference
Whether intermittent fasting works is up to you. Therefore, knowledge about nutrition and fasting is the cornerstone of your health.
Nevertheless, humans confuse intermittent fasting repeatedly with a miracle cure that can justify junk food.
If you want to lose weight and achieve better health with intermittent fasting, you will have to prefer healthy fats to refined carbohydrates.
Equipped with this knowledge and the necessary discipline, you can prevent modern disease, slow down the aging process and appear much more energetic.
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How Often Should You Do 16/8 Intermittent Fasting
Unlike other diets where you must eat strict types of foods at a strict time of the day, each day of the 16/8 works independently from the other days.
This means you can practice 16/8 intermittent fasting from one day to seven days a week. It all depends on your goals and the advice from your doctor.
Dont change your eating pattern right away, listen to your body, you can start with one day weekly with 16/8 fasting and see how it affects your body.
You can go for two days weekly after a while but again consult with your doctor before going 16 hours without eating.
Experts suggest that a person needs to follow the basic rules for at least ten weeks to witness some positive results. Following the diet properly will help you to shed 7 to 11 pounds depending on your BMR .
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When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
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What To Eat When Intermittent Fasting
With intermittent fasting, there is only one basic approach that works for better health and weight loss:
Do not eat during fasting periods!
Otherwise, there are situations where at least small amounts of certain foods may be acceptable.
If you are not yet used to a new, more extended fasting period and find it challenging to maintain the duration, you might benefit from fasting aids.
For example, if you are hungry and irritable after 12 hours but can last for 16 hours with a Bulletproof Coffee, this is probably acceptable.
Since the added fat limits autophagys health benefits, it hardly stimulates insulin secretion at all, and you can continue to burn fat.
After your body has gotten used to intermittent fasting, however, you should be able to go without training wheels.