Fasting is a diet technique where you abstain from food or substantial amounts of it for a period of time. There are several types of fasting, including water or juice fasts, food-restricted fasts, and low-calorie fasts. Some people may also fast to improve their physical or mental well-being.
Most people who fast reduce the amount of food they eat in order to lose weight. In general, people follow a 12 to14 hour window during which they can consume food and still benefit from the effects of fasting, such as fat loss and improved insulin control. If you’re interested in trying intermittent fasting diet for weight loss, but don’t like the idea of not eating food for a few hours each day, we’ve got good news for you!
In this post, we’ll tell you all about how to do 16/8 intermittent fasting (IF), including how it works, the health benefits it provides and what to eat. We’ll also cover a meal plan that follows this style of IF so that you get the most out of it.
What is 16/8 intermittent fasting?
16/8 Intermittent fasting is a popular dietary regime that involves alternating between 16 hours of fasting and 8 hours of feeding. The schedule has been shown to be effective for weight loss and managing chronic diseases, such as diabetes and heart disease.
The 16/8 intermittent fasting schedule has many benefits, including improved blood sugar control and better digestion. By limiting the amount of food, you eat for a period of time each day, you can naturally burn more calories and stay healthier overall. Plus, by limiting you’re eating window to only eight hours per day, you’ll avoid the temptation to overeat. That gives you the chance to steadily build up positive habit momentum and improve your diet permanently.
A variety of tools are available to help you follow the 16/8 intermittent fasting schedule, including online resources and meal planners. These tools can help you track you’re eating habits and make the most of the flexible eating plan. Whether you’re new to intermittent fasting or have tried it before, the 16/8 diet plan can be a beneficial addition to your lifestyle
Health benefits of 16/8 intermittent fasting
16/8 intermittent fasting is a practice that has gained a lot of popularity in recent years. It involves fasting for a period of 18 to 20 hours every day and eating within that window. The benefits of 16/8 intermittent fasting are many, and individuals with hypertension, diabetes, high cholesterol, and heart disease can find it beneficial.
Food allergies and other dietary restrictions can also be managed through this type of fasting.
As the name suggests, 16/8 intermittent fasting helps individuals regulate their eating habits such that they consume adequate calories while remaining in a state of ketosis. This is beneficial as it keeps the body running on fat instead of glucose, which improves brain function and reduces inflammation. In addition to these health benefits, 16/8 intermittent fasting can promote hydration and improved sleep. Thus, it is a good dietary practice for those looking to improve their overall health.
-
Increased weight loss
Cutting your calorie intake over the course of the day by restricting you’re eating window to a few hours per day may contribute to weight loss. Fasting can actually help with weight loss, as per some studies. For example, according to one assessment, 11 of the 13 studies on periodic fasting indicated that participants experienced statistically significant weight loss (1) (2)
While there are several precautions to take when following 16/8 intermittent fasting, the overall goal is to achieve optimal health and weight loss. So be sure to consult a professional and review the various options available before making a decision about your dieting goals.
-
Improved blood sugar control
Intermittent fasting may lead to improved blood sugar control. In particular, 16/8 fasting involves fasting for 16 hours a day and eating only within an 8-hour window. This type of intermittent fasting has been found to reduce insulin resistance and promote healthy weight loss.
Additionally, limiting alcohol intake not more than 2 standard drinks on any one day is important as high alcohol intake can increase blood pressure and lead to increased triglycerides in the blood. To achieve optimal blood sugar control, it is important to make healthy dietary choices such as switching to low-fat or non-fat dairy products and having no more than 7 eggs per week (3) (4)
To achieve optimal blood sugar control, it’s important to make healthy dietary choices such as switching to low-fat or non-fat dairy products and having no more than 7 eggs per week. Additionally, limiting alcohol intake to no more than 2 standard drinks on any one day is important as high alcohol intake increases blood pressure and can increase triglycerides in the blood.
-
Disease prevention
16/8 intermittent fasting has been shown to have a variety of health benefits, including disease prevention. Fast helps to reduce the risk of obesity and type 2 diabetes by reducing the number of calories consumed daily.
Intermittent fasting may be beneficial as an intervention for someone with type 2 diabetes if it is done under a doctor’s supervision.
Time-restricted fasting, such as the 16/8 diet, may also help protect brain function and delay diseases related to the brain.
Meal plan for 16/8 Intermittent Fasting
The diet encourages the intake of whole grains, fresh fruits, vegetables, lentils, fish, olive oil, and nuts. Foods to avoid include refined grains, added sugar, trans fats, processed meats, and other highly processed foods. To enhance weight loss results on a 16/8 intermittent fasting plan, it is vital to follow a balanced diet and engage in regular exercise.
A meal plan for this diet should include six to eight servings of whole grains per day. This includes brown rice, quinoa, or oats. It can also include two to three servings of fruit per day. These could be berries or peaches.
Additionally, vegetable dishes made with heart-healthy oils such as olive oil are encouraged. Finally, one serving of lean protein per day is essential. This could be chicken breast or fish fillets.
Drawbacks of 16/8 Intermittent Fasting
Although intermittent fasting provides multiple benefits, there are some drawbacks of intermittent fasting to consider.
- Overeating and weight gain
Restricting your intake to just 8 hours per day may be challenging and may cause some of you to eat more than usual during eating periods in an attempt to cover up for hours spent fasting. This can lead to weight gain, digestive problems, and unhealthy eating habits.
- Short term physical challenges
16/8 intermittent fasting can lead to short-term negative effects when you’re first getting started, such as hunger, weakness, and fatigue — though these often subside once you get into a routine.
- Hormonal changes and menstrual cycles
Some studies suggest that intermittent fasting may lead to hormonal changes and undereating. In women it may negatively affect menstrual cycle and fertility. Intermittent fasting can also negatively affect postmenopausal individuals.
Is 16/8 Intermittent Fasting Right for You?
While there is no denying that intermittent fasting can be a sustainable, safe, and easy way to improve your health and lifestyle. It is important to understand that it is not a substitute for a balanced diet rich in whole foods. It is also one of the diet practices to keep you healthy.
Before starting your journey with 16/8 intermittent fasting consult your doctor to check if you have any underlying health conditions. It is important if you are taking certain medication, or if you have diabetes, low blood pressure, or a history of eating disorder.
Intermittent fasting is also dangerous for pregnant women or if you are trying to conceive or nursing. Always follow up with your nutritionist to track your progress.
Tips for 16/8 Intermittent Fasting
Here are some of the helpful tips to follow 16/8 fasting
- During the fasting period, drinking cinnamon herbal tea may help you to lose weight.
- Throughout the day, you should be drinking a lot of water.
- To limit exposure to food visuals, people may reduce or eliminate their television viewing.
- Because exercise may stimulate hunger, it should be avoided just before or during eating hours.
- When eating meals, be aware of how you are eating.
- Trying meditation during the fasting period to allow hunger pangs to pass
Conclusion
When you limit your eating to a fixed time, you can eat what you like within that time frame. By doing so, you are allowing your body to function in a normal, natural routine. This means that it is getting the nutrients and energy it needs to function normally.
Your blood sugar will be more stable, and it will be easier for you to prevent disease and maintain a healthy weight. If this is something that interests you, here is a meal plan to get you started on the road to 16/8 intermittent fasting.
FAQs
1. How often should you do 16 8 intermittent fasting?
A: You can practice 16/8 intermittent fasting daily or a few times a week. It involves fasting for 16 hours and eating within an 8-hour window.
2. How much weight can you lose in a month with intermittent fasting 16/8?
A: Weight loss with 16/8 intermittent fasting varies, but you may lose 2-10 pounds in a month when combined with a healthy diet and regular exercise. Individual results vary.
3. Can I eat rice during intermittent fasting?
A: Yes, you can eat rice during intermittent fasting, but it’s essential to consume it within your eating window and in moderation as part of a balanced meal.
4. What is the best time for intermittent fasting?
A: The best time for intermittent fasting varies by personal preference and lifestyle. Common choices are the 16/8 method with the eating window from noon to 8 PM.
5. Is it OK to intermittent fast every day?
A: Intermittent fasting every day is generally safe for most people, but it’s essential to consult a healthcare professional, especially if you have underlying health conditions or concerns.