16:8 intermittent fasting is a time-restricted way of eating where you fast for 16 hours a day and only eat food within an eight-hour window. Some people follow this diet daily, while others choose to do it a few days a week.
“intermittent fasting is an increasingly popular weight loss method and there are numerous types of fasting diets, including the popular 5:2 diet,” says Lucy Jones, associate nutritionist at harley street at home (opens in a new tab).
So how does it work? When the body goes into “starvation” mode during a fast, due to lower glucose levels, it initiates a homeostatic process known as autophagy, the body’s way of cleansing damaged cells to regenerate newer, healthier ones.
In addition to weight loss, many people do intermittent fasting for a host of other health benefits, with National Institute on Aging (opens in a new tab) discovering that it can improve heart and brain health and lower blood pressure. If you’re interested in trying 16:8 fasting, read on to learn how to get started.
What is 16:8 intermittent fasting?
16:8 intermittent fasting is where you fast, or refrain from eating, for 16 hours and only eat food within an eight-hour period.
“Fasting has gained popularity in recent years in the world of health and fitness,” says Dr. Mahmud Kara, creator of Kara MD (opens in a new tab). “There are many different types of fasting diets that people can follow according to their own health needs or goals. The eating style itself was founded by Jason Fung, MD, and in its simplest form, fasting occurs when you alternate between periods of eating and not eating.”
But what does fasting do to the body? “When we consume food, our bloodstream is suddenly bombarded with nutrients in the form of simple carbohydrates, amino acids, and fats, depending on the food consumed,” says Dr. Kara.
“This forces the body into a highly metabolic state which itself requires a lot of energy. Eating constantly, even if you eat ‘good’ carbohydrates, fats and proteins, puts our body, and specifically our cells, into a state in which they are told to work, for example, to eliminate digestive by-products and metabolize waste. nutrients.
“Fasting gives our cells a chance to rest and repair themselves. Because fasting plays an essential role in giving the body and its systems a chance to reset, recent studies, including a review published in the New England Journal of Medicine (opens in a new tab) – have suggested that it may ultimately help in a variety of areas of health: reducing inflammation, stabilizing blood sugar levels, improving weight management and reducing the risk of chronic disease.”
Intermittent fasting 16:8: Getting started
Intermittent fasting for beginners Using the 16:8 approach is relatively easy: simply choose an eight-hour eating window, eat one to three nutritious meals during that time frame, and then refrain from eating the rest of the time. You can still drink water, infusions, black tea or coffee. The most popular window for eating tends to be from 12:00 pm to 8:00 pm, but it is entirely up to you to choose a time that fits your schedule.
Michal says, “Many people will find that a 16:8 fasting pattern isn’t too difficult to start with. However, if you find that 16 hours is too much to start with, you can start with shorter fasts of 12 hours or so and work your way up to the full 16 hours.
“During your feeding window, consuming whole, nutrient-rich foods is recommended. With intermittent fasting, people often end up restricting their caloric intake. Focusing on nutritious foods can help ensure all your dietary needs are met.”
Dr. Kara adds: “Pay close attention to the quality of the food you are eating. It’s always best to select organic or locally sourced ingredients whenever possible to avoid harmful preservatives or additives that can contribute to toxin buildup or other health problems in the body. So even if you’re fasting, avoid high-fat, high-sugar foods, refined carbohydrates, and other poor food choices.
“Eating constantly, even if you eat well, puts the body in a state where it is told to ‘build,’ which can be very tiring over time. Having the opportunity to rest and reset is essential for our body and its various systems to function properly. Ultimately, fasting gives your body a chance to regain balance.”
Is the 16:8 fast healthy?
“Intermittent fasting 16:8 has not been shown to be harmful to the average healthy person,” says Michal Mor, PhD, co-founder and chief scientific officer of lumens (opens in a new tab).
“Fasting has been shown to help people restrict their caloric intake and lose weight, and may also reduce the risk of obesity-related health problems, such as non-alcoholic fatty liver disease, as well as some chronic diseases.” .
While studies, such as one published in the canadian family doctor (opens in a new tab) Journal, have shown that intermittent fasting can lead to short-term weight loss, a review in the European Journal of Clinical Nutrition (opens in a new tab) suggests this is due to an energy deficit created by limiting their feeding window, says Jones.
“Simply put, if you can only eat for a short period of time, you’re less likely to eat that much. Of course, this depends on the foods you eat. You could eat very high-calorie foods, which are unlikely to leave you in an energy deficit. But ultimately, there’s no strong evidence that intermittent fasting is superior to the standard calorie-restricted diet. Many studies have found that intermittent fasting and traditional calorie restriction have similar weight loss results.”
According to a study published in nutrients (opens in a new tab)There’s also mixed evidence on the health benefits of intermittent fasting for cardiovascular disease risk factors, says Jones, and more research is needed before we can conclude any benefit.
“However, it should be noted that when you lose 5 percent of your body weight (not specific to intermittent fasting) cardiovascular disease risk factors are shown to be reduced, according to research,” she says.
Is 16:8 Intermittent Fasting Right For You?
“If you’ve decided you want to follow a 16:8 intermittent fasting-style pattern, or any style of intermittent fasting, make sure it’s safe to do so by first talking to a healthcare professional, such as a GP, dietitian, or registered or associated. nutritionist,” he says. nigel denbydietician and founder of harley street at home (opens in a new tab).
“I would not recommend the following people to participate in intermittent fasting: anyone with a history of eating disorders or an eating disorder, people who are underweight, children or adolescents, pregnant or nursing women, or people with a medical condition.” intermittent fasting for women in general it may require a different approach than men.
If you’re told it’s safe to do so, you may want to consider the following factors, Denby says:
- Is this definitely right for you? Will you feel satisfied and well going long periods of time without eating? It is important that you do not feel fatigued or pass out from not eating for long periods of time.
- Will this fit your lifestyle? Can you live your life around a limited eating window? Will this affect meal times with friends or family? Will it affect your attention at work if you are hungry in the morning?
- Is this sustainable? Will this way of eating keep you full, satisfied and happy? Our emotional health is just as important to consider when thinking about our diet. There’s no point in adopting a new eating pattern if you can’t stick with it. You’ll likely feel guilty when you stop, and you may even experience weight regain.
- Are you hydrated? It is crucial that you always stay hydrated, even during a fasting window. You can consume water, infusions or black tea or coffee. Never restrict your fluid intake. We recommend investing in one of the best water bottles and keeping it handy as a visual reminder to drink throughout the day.
- Do you still have a healthy and balanced diet? Does your diet still contain plenty of fruits and vegetables, whole grains, protein sources (beans, legumes, eggs, fish, etc.), and healthy fats (avocado, olive oil, nuts, and seeds)?
Jones adds: “Intermittent fasting is no better for weight loss than traditional energy restriction. Some people may find this eating pattern works well for them, while others may find it difficult. Ultimately, finding the right way to eat for you is what matters most, not when you start and stop eating.”
