Fasting has been performed for thousands of years and is a significant religious and cultural tradition in many religions and civilizations worldwide.
Today, new types of fasting put a new spin on an ancient practice.
16/8 intermittent fasting is one of the most common types of fasting. Proponents argue that losing weight and enhancing general health is a simple, practical, and long-term strategy.
This post will explain how to practice 16/8 intermittent fasting and whether it is appropriate for you.
What is 16/8 intermittent fasting?
The technique of 16/8 intermittent fasting is restricting your consumption of meals and calorie-containing liquids to an 8-hour window each day. You don’t eat anything for the next 16 hours but can drink water and other low-calorie beverages like simple coffee or tea.
Depending on your preferences, you may repeat this cycle as often as you like, from once or twice a week to every day.
This fasting strategy has increased in favor among individuals trying to lose weight and burn fat. 16/8 intermittent fasting is also thought to improve blood sugar management and lengthen life.
While other diets frequently impose tight regulations, 16/8 intermittent fasting is simple to implement and may deliver quantifiable effects without disturbing your diet. It is often seen as less restrictive, more adaptable than many other diets, and compatible with most lives.
Meal plan and getting started
16/8 intermittent fasting is easy, safe, and sustainable.
Choosing a time window
To begin, choose an 8-hour window and limit your food consumption to that time.
The following are examples of popular 16/8 time windows:
- 7 a.m. to 3 p.m.
- 9 a.m. to 5 p.m.
- 12 p.m. to 8 p.m.
- 2 p.m. to 10 p.m.
Many individuals like to eat between noon and 8 p.m. since you need to fast overnight and skip breakfast, but you can still have a complete lunch, dinner, and a few snacks during the day.
Others choose to eat between 9 a.m. and 5 p.m., giving them enough time to have a nutritious breakfast around 9 a.m., a regular meal around midday, and a small, early supper or huge snack around 4:30 p.m. before beginning their fast.
However, you can experiment to find the time range that works best for you.
Setting timers at the beginning and end of your eating window may help you remember when to start and stop eating.
Foods list and meal plan
To optimize the possible health advantages of your diet, limit your eating periods to healthful whole foods and drinks.
Consuming nutrient-dense foods helps to fill out your diet and promotes a healthy weight. Try including a variety of whole foods throughout each meal, such as:
- Apples, bananas, berries, oranges, peaches, pears, tomatoes, and other fruits
- Broccoli, Brussels sprouts, cauliflower, cucumbers, leafy greens, and other veggies
- Whole grains include barley, buckwheat, quinoa, rice, and oats.
- Avocados and olive oil are good sources of healthy fats.
- Protein sources include eggs, fish, beans, meat, poultry, nuts, seeds, etc.
Even while fasting, drinking calorie-free liquids like water, unsweetened tea, and coffee helps decrease your hunger while keeping you hydrated.
Avoid ultra-processed foods such as packaged snacks, deep-fried foods, sugary beverages, and frozen meals. These counteract the benefits of 16/8 intermittent fasting and may harm your health.
Benefits of 16/8 intermittent fasting
The ease of 16/8 intermittent fasting is one of its primary benefits. It can help you save time and money on cooking and food preparation each week.
It has been linked to a slew of health advantages.
Increased weight loss
Limiting your eating window to a few hours per day might reduce your calorie consumption throughout the day, contributing to weight loss.
Studies show that fasting can help you lose weight.
One evaluation, for example, discovered that 11 of 13 research on intermittent fasting revealed statistically significant weight loss in individuals (1, 2).
Improved blood sugar control
Fasting on alternate days has been demonstrated to lower fasting insulin and blood sugar levels, reducing your risk of diabetes (3, 4).
Under the guidance of a doctor, intermittent fasting may be a useful option if you have type 2 diabetes.
Extended longevity
Although human evidence is weak, animal research suggests that intermittent fasting may increase lifespan.
Fasting is expected to influence metabolic pathways, enhance insulin sensitivity, and cause behavioral changes, all of which may contribute to a longer life span. These processes, however, are not well understood (5, 6).
Drawbacks of 16/8 intermittent fasting
Although 16/8 intermittent fasting has been linked to some health advantages, it does have a few drawbacks and may not be suitable for everyone.
Start your fasting routine gradually, and if you have any worries or feel harmful effects, consider halting or visiting your doctor.
Overeating and potential weight gain
Restricting your intake to only 8 hours per day may cause some people to overeat during meal periods to compensate for the fasting hours. This can result in weight gain, intestinal issues, and poor eating habits.
Surprisingly, recent evidence suggests that intermittent fasting does not result in any more weight reduction than traditional diets that advocate total calorie restriction. Both eating styles may reduce little weight (2, 7).
If losing weight is your primary aim, you may reduce your calorie intake rather than occasionally fasting to avoid overeating, which can occur when restricting consumption to a specific time frame.
Short-term physical symptoms
When you initially begin 16/8 intermittent fasting, you may experience short-term adverse side effects such as hunger, weakness, and exhaustion, but these usually disappear after you get into a rhythm.
Hormonal changes and menstrual cycles
According to animal studies, intermittent fasting may cause hormonal abnormalities and undereating. These alterations may harm menstrual periods and fertility in persons with ovaries (8, 9).
However, the majority of research is outdated and was done on animals. Human research must completely comprehend how intermittent fasting may affect reproductive health.
Furthermore, intermittent fasting may have distinct consequences on postmenopausal women. Menopause brings about hormonal changes that might reduce insulin sensitivity and contribute to weight gain; intermittent fasting may help alleviate these effects (10).
Is 16/8 intermittent fasting right for you?
When combined with a nutritious diet and a healthy lifestyle, 16/8 intermittent fasting can be a sustainable, safe, and simple strategy to enhance your health.
However, it should not be used in place of a well-balanced diet rich in whole foods. Furthermore, you can be completely healthy even if you do not practice intermittent fasting.
Through 16/8, intermittent fasting is generally considered safe for healthy individuals; you should consult your doctor if you have any underlying health issues. This is especially important if you have diabetes, low blood pressure, or a history of disordered eating.
If you’re attempting to conceive, pregnant, or breastfeeding, you should avoid intermittent fasting.
Consult your doctor if you have any concerns or encounter adverse effects during fasting.
The bottom line
16/8 intermittent fasting entails eating just during an 8-hour daily window and fasting for the remaining 16 hours.
It may help with weight loss, blood sugar management, and overall lifespan.
Nonetheless, it is critical to maintain a nutritious diet throughout your eating time and to consume calorie-free drinks such as water, unsweetened teas, and coffee during your fasting phase.
Before attempting intermittent fasting, consult your doctor, especially if you have any underlying health concerns.
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