Intermittent Fasting for Weight Loss 16/8
Fasting has been practiced for thousands of years and is a staple in many different religions and cultures throughout the world. Recently, a new type of fasting has put a new twist on the ancient practice. The 16/8 intermittent fasting is one of the most popular fasting styles. Proponents claim that it is an easy, convenient and sustainable way to lose weight and promote overall health.
This article looks at intermittent fasting 16/8, how it works, and whether it's right for you.
Most people on the 16:8 intermittent fasting plan choose to consume their daily calories at midday.
16:8 Intermittent fasting is a form of fasting that is time-limited. This involves eating food during the 8 hour window and avoiding food, or fasting, for the remaining 16 hours each day.
Many people believe this method works by supporting the body's circadian rhythm, which is its internal clock.
Those of you following the 16:8 diet plan abstain from eating in the evening, and part of the morning and evening. They tend to consume their daily calories at midday.
There are no limits on the type or amount of food a person can eat during the 8 hour window. This versatility makes the plans relatively easy to follow.
How to Get Start The 16:8 Diet
Intermittent fasting of 16/8 is simple, safe and continuous. Start by choosing an eight-hour window and limit your food intake to that time. People prefer to eat between noon and 8 p.m., as this means you only need to fast all night and skip breakfast, but can still have a balanced lunch and dinner, along with some light snacks throughout the day.
Others choose 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 dinner or snack around 4 p.m. before starting fasting.
You can experiment and choose a time frame that fits your schedule best. In addition, to maximize the potential health benefits of your diet, it's important to stick to nutritious foods and drinks throughout your meal period.
Filling up on nutrient-rich foods can help supplement your diet and allow you to reap the rewards that this regimen has to offer. Try balancing every meal with a good variety of healthy whole foods, such as:
Fruits: banana, berry, Apple, orange, peach, pear, etc.
Sources of protein: Meat, poultry, fish, nuts, eggs, nuts, seeds, etc.
Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
Vegetables: Broccoli, cucumber, leafy green vegetables, cauliflower, tomatoes, etc.
Healthy fats: Olive, avocado and coconut oil
Drinking calorie-free drinks such as water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
On the other hand, overeating or overeating on junk food can negate the positive effects associated with intermittent fasting of 16/8 and may end up doing more harm than good to your health.
Intermittent Fasting for Weight Loss Women
Research has found that there is almost no difference between people who regularly practice intermittent fasting and those who simply reduce their overall calorie intake.
A growing body of research suggests that a better strategy is to optimize the nutritional quality of what you already eat (vegetables, fruit, lean protein, whole grains, and healthy fats) than fasting or counting calories. In addition, science shows any potential benefits of fasting are quickly reversed during the portion of the eating cycle, where appetite-suppressing hormones switch to making you feel hungrier than you felt at the start.
Some dieters may benefit from fasting daily if they have difficulty sticking to a prescribed meal plan or strict diet; a 2018 pilot study published in the Journal of Nutrition and Healthy Eating showed that a 16:8 fasting plan could help obese dieters lose weight without having to count every calorie they eat. This fasting approach can also help those battling another weight-related problem – namely, high blood pressure. A new scientific review published in the New England Journal of Medicine suggests that a 16:8 fasting plan can help the body naturally improve blood sugar regulation, as well as lower overall blood pressure in the long run.
Is 16/8 Intermittent Fasting Right for You?
16/8 intermittent fasting can be a safe and easy method to improve your health when paired with a nutritious diet and healthy lifestyle.
It should not be seen as a substitute for a balanced, complete diet that is rich in whole foods. Not to mention, you can stay healthy even if intermittent fasting doesn't work for you.
While intermittent fasting of 16/8 is generally considered safe for most healthy adults, you should talk to your doctor before trying it, especially if you have an underlying health condition.
This is key if you are taking any medication or have diabetes, low blood pressure, or a history of eating disorders.
Intermittent fasting is not recommended for women who are trying to become pregnant or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult with your doctor.
16:8 Diet Tip
You might find it easier to stick to a 16:8 diet when they follow these tips:
- practice mindful eating when eating food
- drink cinnamon herbal tea during the fasting period, as it suppresses appetite
- watch less television to reduce exposure to pictures of food, which can stimulate hunger
- drink water regularly throughout the day
- exercise before or during the meal window, as exercise can trigger feelings of hunger
- try meditation during the fasting period to let the hunger go away
Side effects and risks of Diet 16:8
16:8 Intermittent fasting has several risks and associated side effects. As a result, the plan isn't right for everyone.
Possible side effects and risks include:
1. Intermittent fasting may be of less benefit to women than men. Several animal studies have shown that intermittent fasting can negatively impact a woman's fertility.
2. Overeating or eating unhealthy foods during the 8-hour eating window due to excessive hunger
3. Heartburn or reflux caused by overeating
4. Hunger, weakness, and exhaustion in the early stages of the plan
Individuals with a history of eating disorders might wish to avoid intermittent fasting.
The National Eating Disorders Association cautions that fasting is a risk factor for eating disorders.
The 16:8 plan may also not be suitable for those who have a history of depression and anxiety. Some studies show that short-term calorie restriction can relieve depression but chronic calorie restriction can have the opposite effect. More research is needed to understand the implications of this finding.
16:8 Intermittent fasting is not good for women who are pregnant, breastfeeding or trying to conceive.
The National Institute on Aging concludes that there isn't enough evidence to recommend any kind of fasting diet, especially for older adults.
People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are on medication or have:
– an underlying health condition, such as diabetes or low blood pressure
- history of mental health problems
- a history of irregular eating
Anyone who has concerns or experiences adverse effects of diet should see a doctor.
Summary
Intermittent fasting of 16/8 involves eating only during the 8 hour window and fasting for the remaining 16 hours.
It can support weight loss and increase blood sugar, brain function and longevity.
Eat a healthy diet during your meal periods and drink calorie-free beverages like water or unsweetened tea and coffee.
It's best to talk to your doctor before trying intermittent fasting, especially if you have an underlying health condition.
I am on my weight loss journey and I agree that combined exercise and a healthy diet is important.
ReplyDeleteIt does not have to be 1000 steps or anything like that. Start with small things such as walking in the park. From there, build momentum and improve daily. Weight loss should be enjoyable and rewarding at the end. Also, small habits such as keeping fruit in the fridge and healthy snacks such as roasted almonds could give you a huge payoff in the long term.
One other thing that can help is starting a diet journey with a written plan and a journal. You want to come up with a system that you can follow and adjust based on your situation. I keep a list of exercises, progress and food recipes that help me with my diet.
I love tea! I keep a bunch of tea recipes in my journal. I benefited from the Red tea detox program. It has a bunch of ingredients that help to reduce hunger and production of stress hormones. It helps me to cut my binge eating habit that I have tried to get rid of since forever.
Personally I follow the all in one guide from fatlosshabbit.com, they have the best Red tea detox recipes plus all the exercises and diet plan necessary to give you results in just 14 days. I hope this helps you and good luck in your weight loss journey.