Practical way to lose weight for the summer season
16/8 Intermittent Fasting: A Beginner’s Guide
Fasting has been practiced for a long time and is a staple across many different religions and cultures around the globe.
Today, new varieties of fasting methods put a new twist on the ancient practice.
We’re going to talk about two widely accepted healthy eating “rules”:
RULE #1: To get the metabolism firing first thing in the morning, you HAVE to “Eat” and make sure you start off with a healthy breakfast.
RULE #2: Make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long.
What is 16/8 Intermittent Fasting?
16/8 intermittent fasting is one of the most popular styles of fasting. Proponents claim that it’s an easy, convenient and sustainable way to lose weight and improve overall health.
16/8 intermittent fasting, involves limiting the consumption of foods and calorie-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours.
This cycle can be repeated as frequently as you like from just once or twice per week to every day, depending on your personal preference, but always keep in mind to check with a doctor first before you do this diet.
By fasting and then feasting deliberately, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.
INTERMITTENT FASTING 16/8 PLAN
What it is: Some people only eat in a 6-hour window or even a 4-hour window. This is “feasting” and “fasting” parts of your days and the most common form of Intermittent Fasting.
But the fasting for 16 hours and then only eating within a specific 8-hour window, is the general rule. For example, only eating from noon-8 PM, essentially skipping breakfast.
Two examples: The top means you are skipping breakfast, the bottom means you are skipping dinner each day:
Example of the timing of the starting to eat and when to stop:
If you start eating at 7AM, stop eating and start fasting at 3pm.
If you start eating at 11AM, stop eating and start fasting at 7pm.
If you start eating at 2PM, stop eating and start fasting at 10pm.
If you start eating at 6PM, stop eating and start fasting at 2AM.
INTERMITTENT FASTING 24 HOUR PLAN
Skip two meals one day, where you take 24 hours off from eating. For example, eat on a normal schedule (finishing dinner at 8PM) and then you don’t eat again until 8PM the following day.
In addition to enhancing weight loss, 16/8 intermittent fasting is also believed to improve blood sugar control, boost brain function and enhance longevity.
SUMMARY
16/8 intermittent fasting involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. It may support weight loss, improve blood sugar, boost brain function and increase longevity.
How to Get Started
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 you’ll 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.
Other options 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, it’s 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.
Sources of protein: 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.
On the other hand, binging or overdoing it on junk food can negate the positive effects associated with 16/8 intermittent fasting and may end up doing more harm than good to your health.
SUMMARY
To begin 16/8 intermittent fasting, choose an eight-hour window and limit your food intake to that time span. Be sure to eat a balanced, healthy diet during your eating period.
Benefits of 16/8 Intermittent Fasting:
16/8 intermittent fasting is a popular diet because it’s easy to follow, flexible and sustainable in the long term.
It’s also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week.
In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:
Increased weight loss: Not only does restrict your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss (1Trusted Source, 2Trusted Source).
Improved blood sugar control: Intermittent fasting has been found to reduce fasting insulin levels by up to 31% and lower blood sugar by 3–6%, potentially decreasing your risk of diabetes (2Trusted Source).
Enhanced longevity: Though evidence in humans is limited, some animal studies have found that intermittent fasting may extend longevity (3Trusted Source, 4Trusted Source).
SUMMARY
16/8 intermittent fasting is easy to follow, flexible and convenient. Animal and human studies suggest that it may increase weight loss, improve blood sugar levels, enhance brain function and extend longevity.
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 you’re first getting started, such as hunger, weakness, and fatigue — though these often subside once you get into a routine.
SUMMARY
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.
Is 16/8 Intermittent Fasting Right for You?
16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
However, it shouldn’t be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesn’t work for you.
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.
This is key if you’re taking any medications or have diabetes, low blood pressure or a history of disordered eating.
Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor as we mentioned before.
By: Manar Shamloul