The 16:8 Diet – For many years now, fasting continues to be practiced as a way of life by different cultures and religions all over the world. However, there are new ways of fasting today which have given a new meaning to this ancient practice.
The 16:8 diet is a type of fasting that becomes very popular lately. Its proponents claim that it is a convenient, and easy way to lose bodyweight while improving your overall health.
In this article, we highlight everything you need to know about the 16:8 intermittent fasting and whether it is ideal for you.
What Is the 16:8 Diet?
The 16:8 diet it’s a type of time-restricted fasting, limiting the consumption of calorie-containing foods and beverages for a set period of 8h every day. That means that you spend 16h per day fasting.
This method of fasting can be repeated, from once or twice a week to every day depending on individual preference. The popularity of the 16:8 diet has skyrocketed in the recent past especially among people seeking to burn fat and lose some extra weight.
While most weight-loss diets often have strict rules and regulations that must be adhered to, the 16:8 diet is an extremely easy to follow fasting and has been found to provide positive results with a little amount of effort.
This diet is generally regarded as more flexible and less restrictive than the most popular diet plans.
Besides enhancing your weight loss, it can also easily fit into any lifestyle. Some of the benefits of the 16:8 fasting are the improvement of blood sugar control, the boosting of the brain function, weight loss, better health, and longevity.
The 16:8 Diet – A Simple Guide to Getting Started
Generally speaking, the 16:8 intermittent fasting is an easy to follow and flexible diet plan and a simple way to lose weight.
The way to getting started on this diet is by picking an 8-hr window and limiting your food/calorie intake within that time frame.
Most people often prefer to eat between 12 noon and 8 pm which means that they will only miss breakfast and they have to avoid late dinner.
Some other people may choose to eat between 9 am and 5 pm which means a healthy breakfast at 9 am, lunch at noon, and a light early dinner at 4 pm before beginning their fast.
The good thing about the 16:8 intermittent fasting is that it allows you to experiment and choose a period that is ideal for your schedule and lifestyle.
But regardless of the time you choose to eat, you must consume small snacks and meals in between so that you can stabilize your blood sugar levels and also to avoid hunger.
To maximize all the health benefits of this diet, it is recommended to eat nutrient-rich whole foods and healthy beverages during the eating periods.
Best Nutrient-Rich Foods For The 16:8 Diet
A balanced nutritious diet may include fruits such as bananas, oranges, apples, pears, peaches, etc.
It may also include veggies such as Broccoli, cucumbers, cauliflower, leafy greens, and tomatoes.
Eat whole grains such as oats, quinoa, buckwheat, barley, and rice.
You may also include some healthy fats into your diets such as olive oil, coconut oil, and avocados.
Some excellent sources of protein include eggs, fish, poultry, meat, nuts, and seeds.
It is also a good idea to drink calorie-free beverages such as unsweetened tea, coffee, and water. This will help you to stay hydrated and also will keep your appetite under control.
Avoid foods high in fat, sugar, salt, and empty calories.
Avoid junk food as this will negate all the gains associated with the intermittent fasting.
Is The 16:8 Intermittent Fasting Good For Your Health?
Some of the notable benefits of the 16:8 diet are
Blood sugar control,
Lower stress levels
Improve mental health and well being
Promote muscle growth
- the results depend on how devoted you are to the diet and vary from person to person.
However, while this diet has numerous benefits, some people may be tempted to eat more during the 8 hours to make up for all the 16 hours spent fasting. This could lead to weight gain and other digestive problems.
The 16:8 diet might cause a few short-term side effects, such as fatigue, hunger, and weakness although these often disappear once you go back to your previous nutritional habits.
The 16:8 intermittent fasting is an easy way to lose weight and improve your health but it should not be used as a substitute for a nutrient-rich and balanced diet.
- Before starting a new diet or/and an exercise program please consult your doctor