Fasting has been around for thousands of years and has played an important role in many cultures and religions around the world.
Several types of fasting have emerged today, such as intermittent fasting.
Intermittent fasting is an eating pattern that involves periods of fasting and eating. It can be done in different approaches: the alternate day fasting, the 5:2 diet, and the 16/8 fasting, among others.
The most commonly used approach is 16/8 intermittent fasting, and it is believed to be a convenient and sustainable way to lose weight and improve overall health.
Here we give you the things you need to know about 16/8 intermittent fasting before getting started.
What is 16/8 intermittent fasting?
The practice of 16/8 intermittent fasting involves eating within an 8-hour period and fasting for the remaining 16 hours. During the fasting period, you are allowed to drink only calorie-free beverages, like water, plain coffee, or tea.
This method of intermittent fasting has gained increasing popularity, especially for those who are looking to burn fat and lose weight. It has also been found to help improve blood sugar management and longevity.
Unlike other diets, the 16/8 intermittent fasting does not set strict rules. It is very easy to follow and may help you lose weight with minimal disruption to your diet. Since it is less restrictive and more flexible compared with other diets, it can definitely work with most lifestyles.
You can follow this eating pattern at least once or twice a week or every day if you can.
16/8 Intermittent Fasting Food List
Eating nutrient-dense whole foods and drinking calorie-free beverages during your eating periods can help you maximize its potential health benefits.
Filling up on whole foods, such as, but not limited to the following, can help promote a healthy weight.
Whole grains, such as rice, oats, quinoa, barley, and buckwheat
Protein sources, including eggs, meat, poultry, fish, legumes, seeds, and nuts
Healthy fats like avocados and olive oil
Fruits, such as berries, bananas, oranges, apples, pears, peaches, and tomatoes
Vegetables, including leafy greens, cauliflower, Brussels sprouts, broccoli, and cucumbers
In addition, drinking water and other calorie-free beverages like black coffee and unsweetened tea while fasting not only keeps you hydrated but also helps control your appetite.
Avoiding highly processed foods and beverages like deep-fried items, packaged snacks, frozen meals, and sugary drinks is always best, regardless of the type of diet that you are following.
Getting Started
The 16/8 intermittent fasting is very simple, safe, and sustainable.
Time Window
To get started, you have to choose an 8-hour eating window and then fast for the remaining 16 hours. Common 16/8 eating window include the following:
7:00 am to 3:00 pm
9:00 am to 5:00 pm
12:00 pm to 8:00 pm
3:00 pm to 11:00 pm
Many people prefer eating between noon and 8:00 pm, but you can pick any time frame that would work best for your schedule.
Setting timers from the beginning to end of your eating period can be a great way to remind yourself when to start and stop eating and fasting.
16/8 Intermittent Fasting: Potential Benefits
The practice of 16/8 intermittent fasting provides health benefits beyond weight loss.
Improved blood sugar management
Some studies show that intermittent fasting can help improve fasting insulin and blood sugar levels, thereby reducing your diabetes risk.
This eating pattern can be an effective intervention if you have type 2 diabetes, but make sure to consult your doctor first before getting started.
Improved weight loss
Fasting for a few hours per day helps you cut your calorie consumption throughout the day, thereby causing weight loss.
In fact, fasting has been shown in research to help improve weight loss.
For instance, 11 of 13 studies on intermittent fasting have been shown in one review to report significant weight loss in participants.
Extended longevity
Intermittent fasting has been noted in some animal studies to potentially extend longevity.
It has been thought to improve insulin sensitivity and metabolic pathways and cause behavioral changes that may help improve longevity.
However, evidence in humans is limited and these mechanisms are yet to be elucidated, thus necessitating further human studies.
16/8 Intermittent Fasting: Potential Drawbacks
Although 16/8 intermittent fasting has been shown to provide a list of health benefits, it can also cause some negative side effects; thus, it is not for everyone.
So make sure to gradually implement your fasting program and stop or consult your doctor if you experience some adverse effects.
Short-term negative side effects
Getting started with 16/8 intermittent fasting may cause short-term physical symptoms, such as weakness, hunger, and fatigue, but this is not something to be alarmed of because they often subside on their own as your body gets used to the eating pattern.
Potential weight gain
Fasting for 16 hours per day may cause you to overeat during your eating window due to extreme hunger or cravings, leading to unhealthy eating behaviors, weight gain, and digestive issues.
In addition, current research shows that intermittent fasting and other typical diets that involve overall calorie restriction can both lead to modest weight loss. This suggests that nothing is better than the other in terms of weight loss.
So if you are aiming to lose weight, you may want to lower your calorie consumption instead of practicing intermittent fasting to avoid overeating that may be a result from calorie restriction at specific periods of time.
Reproductive health issues
Intermittent fasting has been suggested in some animal research to cause hormonal changes and undereating. Thus, it may negatively affect the menstrual cycles and fertility in females.
However, further human studies are necessary to fully elucidate the effect of intermittent fasting on reproductive health.
Should You Practice 16/8 Intermittent Fasting?
When combined with a well-rounded diet and a healthy lifestyle, 16/8 intermittent fasting can be an easy and sustainable way to lose weight and improve your overall health.
However, it is important to note that you can still achieve your weight and health goals without fasting intermittently. This is to say that you should not view 16/8 intermittent fasting as a substitute to a balanced, whole food-based diet.
Although this form of intermittent fasting is considered safe for fit adults, people with any underlying medical conditions should practice this under a doctor’s supervision. This is highly important particularly if you have a history of disordered eating, low blood pressure, or diabetes.
Intermittent fasting is also not recommended for pregnant and lactating women.
If you experience some adverse effects while fasting, be sure to stop and consult your doctor.
The Takeaway
The practice of 16/8 intermittent fasting involves a 16-hour fasting period and an 8-hour eating period throughout the day.
Eating a healthy diet during your eating window and drinking water and other calorie-free beverages during your fasting window can help maximize its health benefits. This form of intermittent fasting may help improve blood sugar control, weight loss, and longevity.
Despite its potential health benefits, it is important to bear in mind that it is not for everyone. Children, people with underlying medical conditions, such as diabetes, and pregnant and lactating women are not advised to practice 16/8 intermittent fasting.
Still, the best way to lose weight and improve overall health is to follow a well-rounded diet and a healthy lifestyle. You don’t need to fast to achieve your weight and health goals.
