Fasting has been deep-rooted and practised for thousands of years. It is fundamental of various different religions and cultures across the globe. Intermittent fasting is a new twist with ancient practice. There are many ways to follow intermittent fasting and 16/8 method is most prominent of them. Consider this as your 16/8 intermittent fasting guide.
People who follow this, claim that it’s a suitable and sustainable approach and improve overall health (blood sugar control, boost brain function and enhance longevity) as compared to many other diet plans and fit easily to the hectic lifestyle.
16/8 intermittent fasting consists of limiting consumption of foods and calorie-containing beverages mainly, set window of eight hours per day and curbing from food for rest of 16 hours of the day.
Among intermittent fasting followers, most conspicuous eating pattern lies between 12 p.m. to 8 p.m. as it provides the ease of fast at overnight and skip breakfast but can still have a balanced lunch and dinner, along with a few snacks throughout the day.
How often should you do 16/8 intermittent fasting
As per convenience, one can repeat this- from just once or twice per week to every day, depending on personal choice.
16/8 intermittent fasting is trending among the weight conscious groups.
Furthermore, to maximize the potential health benefits of your diet, it’s important to stick to whole and nutrient-rich foods and beverages and a diet which can easily fit your lifestyle. Following are some alternatives to switch over.
- Fruits: Apples, bananas, berries, oranges, peaches and pears.
- Vegetables: Broccoli, cauliflower, cucumbers, pumpkin and leafy greens.
- Whole grains: Quinoa, rice, oats, barley, amaranth seeds and buckwheat.
- Healthy fats: Olive oil, avocados and coconut oil.
- Sources of protein: lean meat, fish, eggs, legumes, nuts and seeds.
- Drinking beverages with almost zilch or no calories like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
- 16/8 intermittent fasting provides with many health benefits, but it does come with some short-comings and may not be right for everyone.
Pros and cons of intermittent fasting 16/8
16/8 intermittent fasting success stories may not be many but there are several benefits include weight loss with boosted metabolism, reduced risk of diabetes and blood sugar and some studies evidenced the longevity of life too.
When somebody starts following intermittent fasting they may overeat in that window period that lead to weight gain instead of a loss. In the beginning, it might cause short-term hunger, weakness and fatigue. Some studies also suggested that it could interfere with fertility and reproduction in females (affects differently to specific body composition, size and health history).
Over to you
Depending on the body’s composition one should consult a nutritionist or a doctor to follow this trending weight loss chant since intermittent fasting affects differently on different bodies. Go for a prescribed intermittent fasting meal plan 16/8. It is advisable to read. Happy healthy life!