Intermittent fasting 8/16 plan is not a diet. It is a lifestyle. And it is also a popular way for you to lose weight. Although this method is harmless, it can still backfire if you are not careful.
What is Intermittent Fasting 8/16?
This is a form of IF that requires you to fast for 16 hours and have 8 hours of eating window. It can help you lose weight and lower the risk of developing chronic disease.
Within the 16 hours of fasting, you can only consume water. That is if you are strict with it.
However, some experts may recommend drinking unsweetened beverages, like tea and coffee.
During the eight-hour window, you can eat anything as long as it is within the recommended daily caloric intake.
Most followers of this type of IF will fast at night. They skip breakfast and their first meal is in the middle of the day.
But it still depends on your preference. I skip dinner so I can have breakfast.
There are no foods that are off-limits during your eating period. However, you must ensure that you are eating the right amount of calories per day. Do not go beyond that if you wish to lose weight.
And if you wish to lose weight dramatically with this eating method, you may pair IF with the keto diet.
Intermittent fasting is not new. But many of us are already practicing it without even knowing it.
All of us are fasting. For instance, after having dinner, we do not eat while we sleep for 6 to 8 hours. And it is considered fasting.
With 8/16, however, the fasting period is extended to 16 hours, rather than just 8 hours.
This type of eating method has been used by our ancestors. They hunt and gather and eat during the daytime. During darkness, they sleep and fast.
How to do Intermittent Fasting 8/16?
The most effective way to follow an 8/16 diet is to pick a fasting window that includes most of your time sleeping. As mentioned earlier, most people would fast in the early evening. Unfortunately, it is not feasible for every follower of this diet.
You may choose to have your eating period during these times:
- 3 am to 11 am
- 10 am to 6 pm
- noon to 8 pm
But it still depends on your preferred eating time. These are just suggestions. The most important part here is to fast for 16 hours and eat within 8 hours. To make it easier for you to complete the intermittent fasting 8/16 plan, you may consider using a mobile app. I’m using Zero. It is a free app.
You will have to experiment on the best eating window for your lifestyle. There is no right or wrong way to do it.
What Food to Eat After the Fasting Period?
There no off-limits food when it comes to intermittent fasting. However, it is highly recommended that you focus on eating healthy foods.
Do not consume junk foods. If you eat a lot of unhealthy food, you may gain weight, rather than lose weight.
Focus on the following food options:
- Fruits and vegetables
- Whole grains
- Lean protein (if you are following a keto diet, you may include fatty meat)
- Healthy fats, including fatty fish, coconuts, avocados, seeds, and nuts
- Raw fruits and vegetables, as well as whole grains, are rich in fiber. Eating them every day will help you feel full and satisfied.
It is also the same when you eat healthful proteins and fats. They all contribute to your satiety. That’s why many keto followers are saying that they are not hungry all the time after they shifted to a ketogenic diet.
Regarding beverages, you should only drink low-calorie beverages, like water. If you drink tea or coffee, do not add milk or sugar. Else, you will break your fast.
How to Fight Hunger During the Fasting Period?
You can survive not eating if you drink the right amount of food and the right type of food. For instance, if you follow a keto diet during your eating window, you can survive for 16 hours without feeling hungry.
However, if you eat junk foods and other sugary foods during your eating period, then you are likely to get hungry after an hour.
Drinking herbal tea during your fasting period may also help suppress your appetite. Herbalife tea is also ideal as it is low in calories. But, as mentioned earlier, make sure that you are not adding milk or sugar into this beverage.
However, if you want to follow strict intermittent fasting, you should only consume water. No herbal tea or coffee.
You must stay hydrated during your fasting period by drinking enough water to avoid dehydration.
You must also avoid watching TV or shows that will expose you to some images of food that can surely stimulate your sense of hunger.
It is also ideal that you meditate during the fasting period. Meditation, like yoga, can ease hunger pangs.
When to Exercise When Following an 8/16 plan?
Exercising may make you feel hungry an hour after working out. That’s why experts recommend to exercise before the eating period, say, an hour before you eat.
However, it still depends on your preference. You may wish to exercise before eating or during the fasting phase.
Should I Skip Breakfast When Doing Intermittent Fasting 8/16?
It depends on your lifestyle. If you are the type of person who cannot skip breakfast, then you must eat your morning meal and skip dinner.
However, it is okay to skip breakfast when you are doing intermittent fasting. In a study, it states that breakfast may not be the most vital meal if you wish to lose weight. There are also no definite studies that support a link between skipping breakfast and gaining weight
Is Intermittent Fasting 8/16 Plan for Everyone?
Intermittent fasting 8/16 is not a diet. Rather, it is an eating plan that requires extended fasting time.
And it is not ideal for everyone. If you have a medical condition, you should consult with your physician first before you follow this eating plan.
And as I always recommend, you should monitor your fasting using a mobile app to help you track your progress.
Intermittent fasting 8/16 plan is a great way for you to lose weight. But experiment on when is the best time for you to eat and fast.