All about Intermittent Fasting 16:8
16:8 intermittent fasting or simple 16: is a renowned form of intermittent fasting. There are plenty of health benefits associated with it like weight loss, improved mental activities, and a reduction in the risk of medical conditions such as diabetes or certain heart disorders. 16:8 intermittent fasting, 16:8 diet, or 16:8 plan, is a fasting design. Individuals who follow this eating pattern will fast for 16 hours a day and use all of their fats or calories during the remaining eight hours.
People want to know about this dieting style because of its increasing popularity. We will guide them in this matter. Here we will tell you about what is 16:8 intermittent fasting, including tips or precautions, how you can do, its health benefits, and side effects.
Don’t skip any vital detail and read till the end for better understanding!
What Is 16/8 Intermittent Fasting?
16/8 intermittent fasting includes limiting the intake of foods and calorie-containing drinks to a designed period of 8 hours per day and restricting food for the remaining sixteen hours. You can repeat this cycle frequently as you like, from 1-2 times per week to daily, relying on your demand.
16/8 plan has gained popularity in recent years, particularly among those looking to lose their vast weight and burn calories. While other diet plans set strict rules, this fasting plan is easy to follow and can offer real results with minimum struggle.
It is typically considered less restrictive or more flexible than plenty of other designs and can readily adjust to any lifestyle.
The significant advantages of 16:8 diet plans are weight loss, fat loss, and the prevention of diabetes and other weight related issues. Besides boosting weight loss, it can promote blood sugar control, increase cognitive function, and maximize longevity
How Does the 16:8 Intermittent Fasting Plan Work?
The 16:8 dieting plan functions on an hourly basis. Therefore every day, you may consume within eight-hour time pattern and avoid eating for the remaining hours. You do not have to limit yourself to five hundred calories at all; if you eat a well-balanced diet in your 8-hour eating design, you will see your weight reduce impressively.
Professionals say that this intermittent fasting schedule offers your body the opportunity to process the essential nutrients stored in foods and curbs the calories. Additionally, you would not go hungry as you do on those two fasting days on the 5:2 intermittent fasting.
Most nutrition and fitness experts referred to The 16:8 intermittent fasting as a distinctive form of dieting plan with proven results in plenty of situations.
Even celebrities love to try this form of intermittent fasting. Hugh Jackman, a popular name in the industry, used the 16:8 to obtain a perfect figure for his Wolverine films, and Jennifer Love Hewitt is also reported to use this form of dieting.
It will be best if you stick to the following foods on this form of intermittent fasting:
- Processed grains such as rice, oatmeals, barley, unprocessed pasta, and quinoa will keep you fuller and offer satiety for a more extended period.
- Protein like meat, poultry meat chicken or turkey, fatty fish, eggs, nuts, or seeds will also be useful for weight loss goals.
- Fruits like apples, avocados, bananas, oranges, berries, and pears will offer actual vitamin content.
- Vegetables like broccoli or dark leafy greens are particularly suitable for ensuring you are eating enough dietary fiber.
- Healthy fats like olive oil, avocados and coconut oil, etc
How You Can Do Intermittent Fasting 16:8
The most straightforward technique to follow the 16:8 intermittent fasting is to select a 16-hour fasting pattern that involves the time that an individual spends sleeping.
Dietary professionals advise finishing eating foods in the early evening because metabolic activities slow down after this time.
But it is not friendly to everyone. Some individuals may not be able to eat their evening meal until 8:00 p.m. or later. It is perfect to avoid eating foods for two to three hours before bed.
You can select one of the following eight hours eating windows;
- 8 a.m. to 4 p.m.
- 9 a.m. to 5 p.m.
- 12:00 p.m. to 8 p.m.
Within this period, a person can eat his meal and snack at a comfortable time. Eating regularly is significant to stop blood sugar spike and avoid excessive hunger. Some individuals may require to experiment to find the ideal eating window and mealtimes for their lifestyle.
Recommended foods for 16:8 Intermittent Fasting
While the 16:8 dieting design does not specify which food to eat or avoid, it is useful to consider healthy eating and restrict fast foods and sweet items. Overeating unhealthy food may lead to weight gain and add to sever diseases.
A balanced diet considers mainly:
- Fruits or vegetables, which can be frozen, fresh, or canned
- Whole or unprocessed grains, including brown rice, oatmeals, oats, or barley
- Lean protein sources, like poultry, fish, lentils, beans, tofu, nuts or seeds, fat-free cottage cheese, and eggs
- Healthy fats from fatty fish, olives or olive oil, coconuts, avocados, nuts, or seeds
Fruits, veggies, and unprocessed grains are rich in dietary fiber; thus, they can help keep an individual feeling full or satisfied. Healthy fats or proteins can also help in satiety.
Drinks can play a crucial role in satiety for those planning to follow the 16:8 diet plans. Drinking plenty of water on a regular basis throughout the day reduces calorie consumption as individuals sometimes mistake thirst for hunger.
The 16:8 intermittent fasting allows calorie-free beverages like water, unsweetened tea, or coffee during the sixteen hours fasting period. It is incredibly significant to drink fluids regularly to prevent dehydration.
Tips & Tricks for Intermittent Fasting 16:8
You may find it easier to follow this type of fasting pattern when following the essential tips and tricks from professionals:
- Consuming cinnamon herbal tea during the fasting hours because it can help suppress your appetite
- Drinking plenty of water daily throughout the day
- Watching fewer T.V minimize exposure to images of food that can boost a sense of hunger
- Workout before or during the eating hours because it can lead to hunger
- Trying to practice mindful eating when you consume a meal
- Practising meditation or yoga during the fasting hours to permit hunger pangs to pass
- Incorporating intermittent fasting 16:8 with low carb programs such as the Keto diet has been very successful for some people. Use the keto calculator to calculate your carbs and other macro needs. I also have a post on the best apps to help you track your macros here.
- Reduce or stop drinking alcohol.
Health Benefits of 16:8 Intermittent Fasting
16/8 intermittent fasting is a famous dieting plan as it is simple to follow, flexible, or sustainable. This form of intermittent fasting is also suitable; as it can limit the amount of time or money, you require spending on cooking or preparing food every time in the week.
According to health point of views, 16/8 intermittent fasting has been linked to a long list of health benefits that we describe in detail.
For a person who desperately wants to lose weight instantly for health-related reasons, intermittent fasting 16:8 is a suitable technique to do this. We know very well that being obese or overweight is a triggering cause of plenty of medical conditions, like heart disease, stroke, or certain cancers.
If you lose weight by following this form of intermittent fasting, it will increase high-density lipoprotein or reduce triglyceride levels that help minimize these medical conditions.
Improved Heart Health
Following this healthy form of intermittent fasting can improve heart health and lower the risk of many heat-related disorders.
A study review published in the New England Journal of Medicine has highlighted that regular 16:8 fasting is associated with a longer life and reduces heart failure incidence in most of the patients. So, you should follow this diet pattern as it has a profound impact on heart health.
A Regular Circadian Rhythm
The human internal body clock controls tiredness or alertness over a 24-hour duration. A plethora of study recommends that a 16:8 diet plan may strengthen your body’s circadian rhythm because overeating causes interrupted sleep, helping you have a good night’s sleep.
Minimize Stress & Promote Mental Health
The 16:8 intermittent fasting helps minimize cortisol levels (that means reduced stress!) and aid reduce inflammation. Additionally, since you will not deal with a hunger for two days a week, it is better for your mental health. People love to follow this diet plan to reduce stress and promote mental health. See how stress can affect your health and wellbeing here in my latest post.
This form of intermittent fasting is incredibly important to prevent various health conditions and diseases, involving;
- Type 2 diabetes
- Heart problems
- Certain cancers
- Neurodegenerative conditions
A 2014 review report that this diet plan displays an alternative way to typical calorie restriction for reducing the risk of type 2 diabetes, fat loss, and weight loss in overweight or obese individuals.
How Can You Suppress Hunger during 16:8 Intermittent Fasting?
There are several effective ways to suppress hunger, and some of them are given below;
Consume high-fibre foods, like beans, fruits, nuts and vegetables, and food loaded with protein, including red meat, fatty fish, tofu, or nuts, during your eating duration. Using high-fibre gummies may also very good for you.
Drink plenty of water. Individuals used to think that they are hungry when they are just thirsty.
Consume black coffees or tea (cinnamon or licorice herbal teas). These drinks may contain efficient appetite-suppressing properties.
It would be best if you watched less television as while you are watching it, you are gone through with multiple ads of colorful and unhealthy foods. It makes you feel hungry, when, in reality, you are not hungry at all.
Side Effects of 16/8 Intermittent Fasting
16/8 dieting plan may be linked to plenty of health advantages, but it does have some side effects that every person has a right to know.
Limiting your consumption to just 8 hours per day can lead some people to consume more than regular during eating durations to make up for fasting hours. It may eventually cause weight gain, digestive issues, and the growth of unhealthy eating habits.
This form of intermittent fasting may also lead to short-term negative impacts when first getting initiated like hunger, weakness, or fatigue. These issues will resolve when you will become used to this diet.
Besides, some studies recommend that it may affect males and females differently. It can interfere with fertility or reproduction in women.
But, lots of scientific evidence is required to evaluate these side effects that this diet plan may have on reproductive health. In these cases, you should stop your dieting and speak to your doctor for a better understanding.
16/8 fasting is the popular form of intermittent fasting that includes eating only for eight hours and avoiding foods for the remaining 16 hours. It helps weight loss and maintains blood sugar, brain function, or boost longevity.
Consume a well-balanced diet during your eating period and consume calorie-free drinks such as water, unsweetened tea, and coffee. The most important thing to note is that you should speak to your doctor or dietitian before trying 16:8 intermittent fasting, particularly if you suffer from any medical condition. But overall, it is the best way to deal with your weight issue!
Clinical Nurse Consultant