Intermittent fasting (IF) is an eating pattern in which you cycle between periods of fasting and eating. There are many different ways of implementing intermittent fasting, with one of the more popular being the 16:8 method. The 16:8 Intermittent Fasting is often used for weight loss, improved athletic performance and disease prevention.
In this article you will learn its benefits and how to do it right.
Health Benefits of Intermittent Fasting:
- Helps with Weight Loss
Recent studies have shown that intermittent fasting leads to greater weight loss and fat loss. Intermittent fasting enhances hormone function by reducing insulin levels and boost growth hormone levels. This will increase the break down of body fat and use it for energy.
- Initiates Cellular Repair Process
When we fast our body initiates the cellular repair processes by removing waste material from the cells.
- Disease Prevention
Many has claimed that intermittent fasting can help prevent diseases such as type 2 diabetes. Type 2 diabetes is one of the most common diseases in recent decades and it’s mainly caused by the high blood sugar levels in the context of insulin resistance. Intermittent fasting reduces insulin resistance and leads to a reduction in fasting blood sugar levels.
How to Do It?
- Choose the right time to fast
It is important to choose the right 8-hour eating window, that is convenient to you so that you can be consistent. These are the examples you may choose from for the 8-hour eating windows:
- 9 a.m. to 5 p.m.
- 10 a.m. to 6 p.m.
- 12p.m. to 8 p.m.
Within this time frame, you can eat your meals and snacks at convenient times.
Eating regularly is also important to prevent blood sugar spikes and to avoid excessive hunger.
- Eat balanced diet during Eating Window
While the 16:8 intermittent fasting plan does not specify the types of food to eat or avoid, it is beneficial to focus on healthful eating and to limit or avoid junk processed foods.
A balanced diet focuses primarily on whole foods:
- fruits and vegetables
- whole grains, including quinoa, brown rice, oats, and barley
- lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
- healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds
- Exercising at the right time
Being physically active helps you to boost weight loss too! But exercising can trigger hunger and eventually lead to overeating. So make sure to exercise just before or during the eating window to prevent excessive hunger.
The 16:8 intermittent fasting is a popular form of intermittent fasting as it is easier to follow than other types of fasting. If you are doing16:8 intermittent fasting, you should focus on eating high fiber whole foods, and stay hydrated throughout the day.
However, this diet plan is not suitable for everyone and if you wish to follow the 16:8 intermittent fasting diet, you should speak to a dietitian or a nutritionist for professional advises.
Love Earth Organic Nutritionist
Bachelor of Science Degree in
Dietetics (major) & Food Science (minor)
Iowa State University, USA