Intermittent fasting 16:8 is a time-restricted eating pattern where you can fast for 16 hours a day and only eat for 8 hours. Some people follow this diet every day, while others choose to do it a few days a week.
“intermittent fasting is an increasingly popular method of losing weight, and there are many types of fasting diets, including the popular 5:2 diet,” said Lucy Jones, associate dietitian at the FDA. harley street at home (opens in new tab).
So how does it work? When the body goes into “starvation” mode during fasting, because glucose levels are low, it initiates a homeostatic process called autophagy, which is the body’s way of removing damaged cells to regenerate newer, healthier cells.
In addition to losing weight, many people practice intermittent fasting for a range of other health benefits, including National Institute on Aging (opens in new tab) It was found to improve heart and brain health and lower blood pressure. If you’re interested in trying 16:8 fasting, read on to learn how to get started.
What is Intermittent Fasting 16:8?
Intermittent fasting 16:8 is when you fast or fast for 16 hours and only eat for 8 hours.
“Fasting has grown in popularity in the health and fitness world in recent years,” said Dr. Mahmud Kara, founder of Fasting. Kara MD (opens in new tab)“There are many different types of fasting diets that people can follow depending on their health needs or goals. The diet itself was founded by Jason Fung, MD, and the simplest form of fasting occurs when you alternate between eating and not eating. “
But what does fasting do to the body? “When we consume food, our blood is suddenly bombarded with nutrients in the form of simple carbohydrates, amino acids and fats, depending on the food eaten,” Dr. Kara said.
“This forces the body into a hypermetabolic state that itself requires a lot of energy. Eating consistently, even if you eat ‘good’ carbohydrates, fats and proteins, will keep our bodies, especially Our cells, in a state where they are instructed to do their jobs—for example, removing digestive byproducts and metabolizing nutrients.
“Fasting gives our cells a chance to rest and repair. Because fasting plays a vital role in giving the body and its systems a chance to reset, recent research – including those published in New England Journal of Medicine (opens in new tab) – It has been shown that it can ultimately help in various areas of health: reducing inflammation, stabilizing blood sugar levels, improving weight management and reducing the risk of chronic disease. “
Intermittent Fasting 16:8: Start
Intermittent Fasting for Beginners Using the 16:8 method is relatively easy: just choose an 8-hour feeding window, eat one to three nutritious meals during that time, and fast for the rest of the time. You can still drink water, herbal tea, black tea or coffee. The most popular meal times tend to be from 12pm to 8pm, but it’s all up to you to choose a time that fits your schedule.
Michal says, “Many people will find that a 16:8 fast pattern is not difficult to start. However, if you do find that 16 hours is too long for you, you can start with a shorter fast of around 12 hours, and then Gradually increase to 16 hours.
“During your dietary window, eating whole, nutrient-dense foods is recommended. With intermittent fasting, people often end up restricting their caloric intake. Focusing on nutrient-dense foods helps ensure that your entire diet is being met need.”
Dr Kara added: “Pay close attention to the quality of the food you eat. It’s best to choose organic or locally sourced ingredients where possible to avoid any harmful preservatives or additives that can lead to the build-up of toxins in the body or other health benefits So even if you’re fasting, avoid high-fat, high-sugar foods, refined carbohydrates, and other poor food choices.
“Eating consistently, even if you’re eating well, puts the body in a signal state of ‘exercise’, which can be very taxing over time. Having the opportunity to rest and reset the impact on our body and its various systems It’s critical to function properly. Ultimately, fasting gives your body a chance to balance itself.”
16:8 Is fasting healthy?
“There is no evidence that 16:8 intermittent fasting is harmful to the average healthy person,” said Michal Mor, Ph.D., co-founder and scientific lead lumen (opens in new tab).
“Fasting has been shown to help individuals with caloric restriction and weight loss, as well as reducing the risk of obesity-related health conditions such as nonalcoholic fatty liver disease and some chronic diseases.”
Although studies such as those published in Canadian Family Physician (opens in new tab) Journal, has shown that intermittent fasting can lead to weight loss in the short term, European Journal of Clinical Nutrition (opens in new tab) That suggests it’s an energy deficit due to restricting your eating window, Jones said.
“In short, if you can only eat for a short period of time, you are less likely to eat that much. Of course, it depends on the foods you eat. You can eat foods that are very high in calories and it is unlikely to make you Being in a state of energy deficit. But ultimately, there is no strong evidence that intermittent fasting is superior to standard calorie restriction diets. Many studies have found that intermittent fasting and traditional calorie restriction have similar weight loss effects.”
According to published in nutrients (opens in new tab)the evidence on the health benefits of intermittent fasting on cardiovascular disease risk factors is also mixed, Jones said, and more research is needed before we can draw any benefits.
“However, it should be noted that, according to research, when 5% of body weight is lost (not specific to intermittent fasting), cardiovascular disease risk factors are reduced,” she said.
16:8 Is intermittent fasting right for you?
“If you decide to follow the 16:8 intermittent fasting pattern or any type of intermittent fasting, talk to a health professional (such as a GP, dietitian or registered or partner) first to make sure it is safe to do so nutritionist,” said Nigel DenbyNutritionist and Founder harley street at home (opens in new tab).
“I do not recommend intermittent fasting for anyone with an eating disorder or history of eating disorder, underweight people, children or teens, pregnant or breastfeeding women, or people with medical conditions.” intermittent fasting for women In general, a different approach to men may be required.
If you’ve been told it’s safe to do so, you may want to consider the following, Denby said:
- Is this absolutely right for you? Do you feel satisfied and healthy without eating for a long time? It’s important that you don’t feel tired or faint from not eating for a long time.
- Does this fit your lifestyle? Can you live your life around a limited dietary window? Will this affect mealtimes with friends or family? If you’re hungry in the morning, will it affect your focus at work?
- Is this sustainable? Will this way of eating keep you full, satisfied, and happy? Our emotional health is just as important when considering our diet. If you can’t maintain a new eating pattern, there’s no point. When you stop, you may feel guilty, and you may even experience weight gain.
- Are you hydrating? It is vital that you stay well hydrated at all times, even while fasting. Water, herbal or black tea or coffee can be consumed. Never limit your fluid intake.We recommend investing in one of these best water bottle And keep it close at hand as a visual reminder that you’ve finished drinking throughout the day.
- Are you still eating a healthy, balanced diet? Is your diet still rich in fruits and vegetables, whole grains, protein sources (beans, beans, eggs, fish, etc.) and healthy fats (avocado, olive oil, nuts and seeds)?
Jones added: “Intermittent fasting is not superior to traditional energy restriction in terms of weight loss. Some people may find this type of diet works well for them, while others may find it difficult. At the end of the day, the most important thing is It’s about finding what works for you, not when you start and stop eating.”