Intermittent Fasting 16 8

by Abbas Jahangir · April 2, 2023

Without a doubt, intermittent fasting 16 8 is one of the most popular methods of intermittent fasting. Today I’m sharing tricks and tips so you can get started, be consistent and take advantage of its benefits.

Whether you want to start this routine to lose weight or improve your general health, having a plan helps a lot to get organized and today I explain how to do it easily.

I would like to tell you that before starting, it is advisable to consult a doctor . Intermittent fasting is not for everyone, so you need to tell your personal doctor.

The purpose of this post is to give you a simplified version of the confusing rules you’ll find on the internet about intermittent fasting 16 8, not to give you medical or professional advice.

WHAT IS INTERMITTENT FASTING 16 8?

Fasting is abstaining from food, so intermittent fasting means that you fast and eat in cycles. The 16 8 refers to fasting for 16 hours and concentrating meals in a period of 8 hours.

The other types of fasting are:

24-hour fast: no food is consumed for 24 hours, it is done one or two days a week.
Fasting 5:2: eat as usual for 5 days and fast 2 days (48h) in a row, in which calorie consumption is reduced.
Alternate intermittent fasting: fast one day yes (24h), one day no (24h).

CAN IT BE DONE EVERY DAY?

Yes. Intermittent fasting 16 8 does not alter the daily routine too much and for this reason it is one of the most popular methods, since half the hours (about 8) are spent sleeping.

For women, it is a practical meal model to incorporate into their daily lives, since it does not interfere with an active lifestyle and family and professional obligations.

During very busy periods, there are many people who change their fasting schedule or also go down to fewer hours and practice the 12-hour fast.

IS INTERMITTENT FASTING 16 8 GOOD FOR BEGINNERS?

Intermittent fasting 16/8 is considered one of the most flexible and least restrictive schedules, making it a great option for those just starting out.

It’s the best way to reap the benefits of fasting without feeling like you’re depriving yourself of food.

HOW MANY CALORIES SHOULD I CONSUME ON INTERMITTENT FASTING?

To fully benefit from intermittent fasting, it’s best to eat a balanced diet and not cut your daily calories too much. In other words, you have to eat what your body needs.

One of the biggest mistakes made by those who start intermittent fasting is reducing the number of calories they consume. For this reason, they sometimes feel a lack of energy and blame it on fasting.

The truth is that the lack of energy is not the fault of intermittent fasting, but of not eating enough, which leads to the body not having the necessary fuel to function. Instead of counting calories, you have to incorporate healthy and nutritious foods.

HOW TO START INTERMITTENT FASTING 16 8

The best way to start intermittent fasting 16 8 is to choose a reasonable time to eat your first meal, add 8 hours to it, and then commit to only eating during that time.

In the other 16 hours, you will have to refrain from eating, but you will be able to enjoy calorie-free drinks (more on this below).

For example, I like to have my last meal at 8pm, so I can have a snack before bed and have energy to train the next morning. This means that my eating “window” is from approximately noon to 8 pm. And I don’t eat anything from that hour until noon the next day.

It is important not to complicate things. If you need help getting started with intermittent fasting, this guide will come in handy.

WHAT TO EAT TO BREAK THE 16 HOUR FAST?

Nutrient-dense meals are the best way to break your fast. When I talk about nutrients, I mean more than just calories, protein, carbohydrates, and fat (macronutrients). They also import micronutrients such as vitamins and minerals, both of which are essential for many bodily functions.

As you will see, the success of intermittent fasting depends not so much on how many calories you consume, but on the quality of the foods you eat to get those calories.

The best foods to break intermittent fasting 16/8 are:

Lean proteins: chicken and poultry, meat, fish, legumes, eggs, nuts and seeds.
Vegetables– fresh or frozen, the more colorful the better.
Fruits– Fresh or frozen, a good variety of fruits is the best choice.
Whole grains: rice, oats , quinoa, wheat (if you can eat it) and other ancient grains.
Healthy Fats: Olive oil, avocado (which is also a fruit), coconut oil, and nuts (in moderation).

The important thing is to eat a variety of foods that give your body the necessary amount of nutrients.

For me, I break my fast by drinking the mighty keto butter coffee – it has healthy fats, is delicious, and gives me lots of energy. Of course, I drink it once I have completed 12 hours without eating.

Eating the same meals every day can lead to ennui and nutritional deficiencies. If you need ideas for your weekly menu, I recommend you review my recipe index .

MEAL PLAN FOR INTERMITTENT FASTING 16 8

Having a meal plan will help you not feel like you are depriving yourself of meals and stay consistent in the long run.

You deprive yourself of food = you feel anguish = you are not happy.

Why do intermittent fasting if you are not going to be happy and live with joy? Exact.

It is very easy to put together a weekly meal plan that includes breakfast, lunch, snack and dinner, to consume them for 8 hours.

Many people combine breakfast and lunch as the first big meal of the day.

WHAT CAN YOU TAKE ON A 16-HOUR FAST?

During the 16-hour fast, you will not eat and only drink calorie-free beverages. This includes black coffee.

If you add cream or sugar, this adds calories and you would be breaking your fast. Black coffee takes a bit of getting used to, but it’s not impossible. I recommend you spend a little more and drink a good quality coffee, you will notice the difference in flavor.

In addition to water, there are many calorie-free drinks that you can enjoy during fasting hours.

These are some of my favourites:

Water
Mineral water
hot or iced tea
unsweetened coffee
Water with a slice of lemon or orange
sugar free soft drinks

CAN YOU DRINK ALCOHOL DURING INTERMITTENT FASTING 16 8?

Alcohol has calories, so it should not be consumed during the 16-hour fast. If you want to drink alcohol, it should be in the 8 hour “window”.

Remember that the purpose of intermittent fasting is to reap the health benefits, not to make you unhappy. If you want to celebrate and have a drink, do it! You just have to be aware that drinking alcohol will break the fast.

EXERCISING DURING INTERMITTENT FASTING 16 8

Yes, you can train while intermittent fasting 16 8, as long as you are giving your body the necessary nutrients in the 8 hours that you do eat.

In the case of high intensity training (HITT) or cardio sessions of 60 to 90 minutes or more (such as running), it is recommended not to do it on an empty stomach.

DOES INTERMITTENT FASTING 16 8 WORK?

If followed consistently, this type of fast can help you lose weight, increase concentration and energy, and improve blood sugar levels.

While men typically see rapid weight loss, women tend to plateau more often, due to hormonal differences.

It is best to talk to your personal doctor, especially if you have any pre-existing health conditions.

INTERMITTENT FASTING RESULTS 16 8

One of the great benefits of intermittent fasting 16/8 is weight loss and this can be achieved by following a healthy and balanced diet.

How many kilos are lost? This depends on each person. Lifestyle, eating habits, general health and activity level influence the result. Fasting alone will not make you lose weight; Living a healthy lifestyle combined with intermittent fasting will.

I also want to alert you to those who promise you’ll lose weight just by intermittent fasting, especially if they offer you expensive dietary supplements.

Here are the results women typically notice in the first 16-8 weeks of intermittent fasting: