16:8 intermittent fasting is a time-restricted method of eating where you fast for 16 hours a day and only consume food within eight hours. Some people follow this diet daily, while others choose to do it a few days a week.
“intermittent fasting An increasingly popular way to lose weight, there are many types of fasting diets, including the popular 5:2 diet,” says Lucy Jones, associate nutritionist at Harley Street at home (Opens in a new tab).
How does it work? When the body enters a “starvation” mode during fasting, due to low glucose levels, it initiates a homeostasis process known as autophagy, which is the body’s way of cleaning out damaged cells to regenerate newer, healthier cells.
In addition to losing weight, many people do intermittent fasting to get a host of other health benefits National Institute on Aging (Opens in a new tab) They discovered that it can improve heart and brain health and lower blood pressure. If you are interested in giving 16:8 fasting, read on to find out how to get started.
What is intermittent fasting 16:8?
16:8 intermittent fasting is where you fast – or abstain from eating – for 16 hours, and only consume food within eight hours.
Dr. Mahmoud Kara, creator of Karmad (Opens in a new tab). “There are different types of fasting diets that people can follow depending on their health needs or goals. The eating style itself was established by Jason Fung, MD, and in its simplest form fasting occurs when you alternate between periods of eating and not eating.”
But what does fasting do to the body? “When we consume food, the bloodstream suddenly floods with nutrients in the form of simple carbohydrates, amino acids, and fats depending on the meal consumed,” says Dr. Kara.
This forces the body to go into a high metabolic state that itself requires a lot of energy. Continuous eating, even if you’re eating “good” carbohydrates, fats, and proteins, puts the body, and our cells specifically, into a signaling state to act—for example, to remove digestive byproducts and metabolize nutrients.
“Fasting gives our cells a chance to rest and repair. Because fasting plays an essential role in giving the body and its systems a chance to reset, recent studies—including a review published in New England Journal of Medicine (Opens in a new tab) They suggested that it could ultimately help in a variety of health areas: reducing inflammation, stabilizing blood sugar levels, improving weight management and reducing the risk of chronic disease.
Intermittent Fasting 16:8: The Beginning
Intermittent fasting for beginners Using the 16:8 approach is relatively easy: just choose an eight-hour feeding period, eat one to three nutritious meals during that time frame, and then abstain from food the rest of the time. You can still drink water, herbal tea, black tea, or coffee. The most popular window for dining tends to be from 12 noon to 8 pm, but it is entirely up to you to choose the time that best fits your schedule.
“Many people will find that the 16:8 fasting pattern is not too difficult at first,” says Michel. However, if you find 16 hours is too long for you to begin with, you can start with a shorter fast of 12 hours or so and work your way up 16 full hours.
“During the eating window, it is recommended to consume whole foods that are rich in nutrients. With intermittent fasting, people often end up restricting their calorie intake. Focusing on nutritious foods can help ensure that your full nutritional needs are covered.”
Dr. Kara adds, “Pay close attention to the quality of the food you eat. It is always best to choose organic or locally sourced ingredients whenever possible to avoid any harmful preservatives or additives that can contribute to a build-up of toxins or other health issues in the body. So, even if I was fasting, avoiding foods high in fat, sugar, refined carbohydrates, and other poor food choices.
“Constantly eating, even if you’re eating well, puts the body into a state of ‘building’ signals which can be very stressful over time. Getting a chance to rest and reset is essential for our body and its various systems to function properly. Ultimately, fasting gives your body the opportunity to rebalance itself again.”
Is Fasting 16:8 healthy?
says Michel Moore, Ph.D., co-founder and chief of sciences at lumen (Opens in a new tab).
“Fasting has been shown to help individuals reduce calorie intake and lose weight and may also reduce the risk of obesity such as nonalcoholic fatty liver disease, as well as some chronic diseases.”
While studies, such as those published in Canadian family doctor (Opens in a new tab) Journal, Shows Intermittent Fasting Can Lead to Short-Term Weight Loss, Review in European Journal of Clinical Nutrition (Opens in a new tab) Jones points out that this is due to a lack of energy resulting from reducing your eating window.
“Simply put, if you can only eat for a short time, you are unlikely to eat much. Of course, that depends on the foods you eat. You can eat foods that are rich in calories, which are less likely to leave you with a lack of energy. But in the end There is no strong evidence that intermittent fasting is superior to a standard calorie-reduction diet. Several studies have found that intermittent fasting and conventional calorie restriction have similar results for weight loss.”
According to a study published in Nutrients (Opens in a new tab)There is also mixed evidence about the health benefits of intermittent fasting for cardiovascular disease risk factors, Jones says, with more research needed before we can conclude any benefits.
“However, it should be noted that when five percent of body weight is lost (not limited to intermittent fasting), cardiovascular disease risk factors appear, according to the research.”
Is 16:8 Intermittent Fasting Right for You?
“If you decide you want to follow a 16:8 intermittent fasting pattern, or any pattern of intermittent fasting, make sure it is safe to do so by first talking to a health professional, such as a GP, dietitian, registered or participating nutritionist,” says a nutritionist. Nigel DenbyNutritionist and founder Harley Street at home (Opens in a new tab).
“I would not recommend the following to participate in intermittent fasting: anyone with a history of eating disorders or eating disorders, people who are underweight, children or teens, pregnant or breastfeeding women or those with a medical condition.” intermittent fasting for women In general, it may require a different approach than that of men.
If you’ve been told it’s safe to do so, Denby says, you may want to consider the following factors:
- Is this really right for you? Will you feel satisfied and continue working for long periods without eating? It is important that you do not feel tired or faint from not eating for long periods.
- Does this fit your lifestyle? Can you live your life around a limited eating window? Will this affect meal times with friends or family? Will it affect your attentiveness at work, if you are hungry in the morning?
- Is this sustainable? Will this way of eating make you full, satisfied and happy? Our emotional health is just as important when thinking about our diet. There is no point in adopting a new eating pattern if you cannot tolerate it. You will likely feel guilty when you stop, and you may even feel like regaining weight.
- Are you hydrated? It is essential that you always stay hydrated, even during the fasting period. You can take water, herbal tea, black tea or coffee. Do not restrict fluid intake. We recommend investing in one of the The best water bottles And keep it on hand as a visual reminder to drink throughout the day.
- Are you still following a healthy, balanced diet? Does your diet still include plenty of fruits, vegetables, whole grains, sources of protein (beans, legumes, eggs, fish, etc.) and healthy fats (avocados, olive oil, nuts, seeds)?
Jones adds: “Intermittent fasting is no better than losing weight over traditional energy restriction. Some people may find this eating pattern works well for them, while others may find it difficult. Ultimately, finding the right way to eat is the most important thing. Not the time you start and stop eating.”