16:8 Intermittent fasting: Lose weight and improve your health

intermittent fasting 16:8 and the health benefits

16:8 intermittent fasting is one of the most popular methods of fasting, where you fast for 16 hours and eat within an 8-hour window. In this article we delve more into what intermittent fasting is and how to incorporate it into your lifestyle.

16:8 intermittent fasting method nurse mummy

Intermittent fasting and weightloss

16:8 intermittent fasting method is one of the most popular fasting methods. This is not a coincidence, there is some good science behind this method of fasting.

A study described in TEDx (2018) identified that mice who eat within an 8-hour window had less insulin resistance and body fat compared to a group of mice allowed to eat when they wanted. The same amount of calories was consumed by both groups which are fascinating!

Studies on intermittent fasting and fat loss indicate intermittent fasting helps to reduce visceral fat, the bad fat that is close to our organs. See more on the dangers of visceral fat here from a previous post. Opens in a new tab.

Benefits of intermittent fasting

As more research is published, more and more evidence is suggesting intermittent fasting goes beyond weight loss. Some of the benefits identified in research include:

  • Improved mental performance
  • Improved physical performance
  • Improved blood glucose levels (4). In human studies on intermittent fasting, fasting blood sugar has been reduced by 3-6%, while fasting insulin has been reduced by 20-31%
  • Increases in human growth hormone up to 5x (3)
  • Increased metabolic rate from 3.6-14% (3)
  • Reduces and fights body inflammation by reducing inflammatory markers in the blood and reducing the risk of certain chronic diseases (3)
  • Reduction in oxidative stress and having improvements in the aging process (3).
  • More human research is required, but early studies suggest intermittent fasting improves blood pressure, lowers bad cholesterol (LDL), and blood triglycerides (3).

16:8 intermittent fasting: How to do it!

The simplest way to follow the 16:8 method of intermittent fasting is to choose the 16 hour window you wish to fast for.

A popular time, and one that I use myself is a fasting period between 6pm and 10am the next morning. I find this the easiest for me as I am generally not hungry until 10am.

The best thing about this method is it is flexible, if you’re hungry in the morning, just skip dinner and fast through to the morning. Some examples of eating windows are:

  • 9 a.m. to 5 p.m.
  • 10 a.m. to 6 p.m.
  • noon to 8 p.m.
16:8 Intermittent fasting clock and when to eat

I could go on and on about the benefits of intermittent fasting and the best way to do it. But I dont wish to reinvent the wheel, so here is a video I HIGHLY recommend, that covers it all, with good science behind it.

To learn more, the video below is a fantastic guide to intermittent fasting

Some apps to help your journey

Here are some apps that i personally love to help me on my intermittent fasting journey. I hope you can find one that is useful to you.

These can be found on both the play store or AppStore.

  • Lifesum
  • Fasting: Track fasting hours, intermittent fasting
  • Fasti- Fasting tracker
  • Dofasting- Intermittent fasting & diet assistant
  • Zero Calories- fasting tracker for weight loss
  • Bodyfast intermittent fasting: coat, diet and tracker

(Note: I don’t get anything from these companies for recommending. This recommendation is based on my own personal experience)

Thank you for reading my blog. Please feel free to leave a comment.

References

1. U.S Department of Health and Human services. (2018). Research on intermittent fasting shows health benefit. Retrieved from https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefitsOpens in a new tab.

2. TEDx. (2018). The science behind intermittent fasting — and how you can make it work for you. Retrieved from https://www.google.com/amp/s/ideas.ted.com/the-science-behind-intermittent-fasting-and-how-you-can-make-it-work-for-you/amp/Opens in a new tab.

3. Healthline. (2016). 10 Evidence-Based Health Benefits of Intermittent Fasting. Retrieved from

https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fastingOpens in a new tab.

4. Barnosky et al. (2014). Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings”. Retrieved from https://www.sciencedirect.com/science/article/pii/S193152441400200XOpens in a new tab.

5. Medical News Today. (2018). A guide to16:8 intermittent fasting. Retrieved from https://www.medicalnewstoday.com/articles/327398Opens in a new tab.

Emilie MASI

Registered Nurse, Masters in Advanced Nursing Practice Graduate Diploma of Wound Care Masters of Wound Care

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