There’s no doubt that 16:8 intermittent fasting has been the top popular intermittent fasting method. Most intermittent fasters start their fasting schedule from 16:8. If you are a fasting beginner, it’s best to know as much as possible about this type of intermittent fasting diet. Here it goes.
What is 16:8 Intermittent Fasting?
The 16:8 intermittent fasting refers to a diet plan during which fasters limit themselves to water, black coffee, tea or diet soda for 16 hours while consuming any food with no calorie restrictions during the rest 8 hours a day.
Such a cycle can be repeated based on your likes, from once or twice a week to every day. That depends on your habits.
Recent years have witnessed increasing popularity of 16:8 intermittent fasting because it is easy to conform to and brings forward obvious effects, which is especially important for those calling for weight loss and fat burning.
16:8 intermittent fasting has fewer limitations on food and is more flexible than other diet plans so it can be accepted by any lifestyle.
Apart from weight loss, 16:8 intermittent fasting controls blood sugar, boosts brain and prolongs lifespan.
How does 16:8 Intermittent Fasting Work and Why it Works?
With food consumed, your body may suffer from the following phases: blood sugar rises, blood sugar settles down, blood sugar drops, fat burning, ketone levels rise and autophagy. The fasting time allows the fat in your body burn and prevents your blood sugar keeping always rising. Moreover, your appetite will be controlled as well so that less food will be consumed.
The essential reason why 16:8 intermittent fasting works lies in the fact that it’s almost impossible for fasters to finish up all the three meals within 8 hours. To conform to 16:8 intermittent fasting mode, one meal should be cut so that less food is consumed by fasters.
How to Start 16:8 Intermittent Fasting?
To start 16:8 intermittent fasting, first of all, you should regulate your eating and fasting time windows.
The fasting time should be first determined since it includes the sleeping time and most of us keep regular sleeping hours in a day. Some experts suggest ending up eating at an early time in the evening because your metabolism will slow down after that.
Nevertheless, the fasting time window should be determined based on your specific schedule. Some people can’t have dinner until 7 in the evening but it’s best to avoid food intake 2 to 3 hours before going to bed.
When it comes to the 8 hours’ diet window, it should be selected at a time when you need energy most and it’s also the most convenient for you. During the 8 hours, fasters are allowed to eat dinner and snacks at convenient time, which is beneficial to prevent blood sugar swings and avoid excessive hunger.
It’s a practical idea to determine your right time for fasting and eating with different schedules tried out.
What to Eat and Drink during 16:8 Intermittent Fasting?
As a matter of fact, there’s no limit on food for 16:8 intermittent fasters, which is also one of the reasons why 16:8 diet is selected by intermittent fasting beginners.
However, if you expect to lose weight through intermittent fasting, only healthy foods should be consumed with balanced proteins, fat and carbohydrates.
Generally speaking, the following foods should be on the list of what to eat during intermittent fasting:
- High-fiber foods, like nuts, beans, fruits and vegetables
- High-protein foods, like meat, fish, tofu, and nuts
- High omega-3 foods, like salmon, oysters, chia seeds, and walnuts.
The following drinks should be on the list of what to drink during intermittent fasting:
- Water
- Black coffee
- Tea
- Diet soda
- Lemon water
What are the Benefits of 16:8 Intermittent Fasting?
Easy to Follow and Flexible
16:8 intermittent fasting fits all types of lifestyles and can be started at any time and place. For better fasting results, a fasting tracker can be used to record the time to start your fasting and end your fasting.
Increasing Weight Loss Effects
Intermittent fasting reduces the calories you intake and it also boosts metabolism and leads to higher weight loss.
Improving Blood Sugar Control
The restrict control of the foods you consume is beneficial to reduce the risk of diabetes that are usually the cause of worse diseases or death.
Should I Try 16:8 Intermittent Fasting?
There’s a perfect way but a way fits you.
If you have limited time for workout but expect to lose weight in a healthy way, 16:8 intermittent fasting is the best choice. However, it’s a tough process to beat your hunger or appetite. You can start from breaking your snacking habit because 10 pounds can be reduced when a snacking habit is broken.
The 16:8 intermittent fasting diet may call for a complicated diet plan because it means all your current diet plans will be modified to be compatible with intermittent fasting requirement.
No one can tell you if you should try 16:8 intermittent fasting method but your body. Remember, ask for your doctor’s advice before you start intermittent fasting.
Bottom Line
16:8 intermittent fasting is one of the most popular diet plans for fasters because it’s easy to follow and more flexible.
Although there’s no limit on the foods you should consume during the 8 hours, you still should consume healthy foods.
No one can tell you if you should try the 16:8 intermittent fasting method but your body. Make steady plans to see if you fit for it or not.
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