Home Nutrition Advice All-around 16/8 Intermittent Fasting: How Is It Done? What are the Benefits?

All-around 16/8 Intermittent Fasting: How Is It Done? What are the Benefits?

Intermittent fasting, known as intermittent fasting, is a diet approach known as intermittent fasting. 16:8 intermittent fasting aims to consume food within an 8-hour window and abstain from food for the remaining 16 hours. This allows the consumption of calorie-free beverages such as water, unsweetened tea, or coffee during this 16-hour fasting window. It is important to consume fluids regularly to prevent dehydration.

The apparent benefits of the 16:8 plan include weight loss and fat loss, as well as prevention of type 2 diabetes and other obesity-related conditions. In this article, you can find a lot of information, including how to make a 16:8 intermittent fasting plan, its benefits, and things to consider.

How do 16:8 intermittent fasting?

The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time a person spends sleeping. One can choose one of the 8-hour meal windows below or the style that best suits them.

  • 09:00 – 17:00 (meal window) / 17:00-09.00 (fasting window)
  • 10:00 – 18:00 (eating window) / 18:00-10.00 (fasting window)
  • 11.00 – 19.00 (eating window) / 19:00-11.00 (fasting window)

During the meal window, the person can eat their meals and snacks. It is important to eat regularly to prevent blood sugar peaks and drops and not to observe excessive hunger.

Recommended foods for intermittent fasting

Focusing on healthy eating and limiting/reducing junk food while following a 16:8 intermittent fasting plan is beneficial for bodily health. Excessive consumption of unhealthy food can cause weight gain and various diseases.

A balanced diet primarily focuses on the following:

  • Fresh fruits and vegetables
  • Whole grains, including quinoa, brown rice, oats, and barley
  • Lean protein sources such as poultry, fish, beans, lentils, tofu, nuts, seeds, low-fat cottage cheese, and eggs
  • Healthy oils from oily fish, olives, olive oil, coconut, avocado, nuts, seeds, etc.

What are the health benefits of intermittent fasting?

Accelerates fat burning and weight loss: Intermittent fasting accelerates fat burning and weight loss as it enables the use of fat stores in your body as energy.

Regulates blood sugar: When you eat, carbohydrates are broken down into glucose and mixed with the blood. On the other hand, insulin carries glucose from the bloodstream to the cells, where it will be used as energy. If you have diabetes, insulin cannot do its job. In this case, blood sugar rises, causing problems such as fatigue, thirst, and needing the toilet. In some studies on the subject, it has been concluded that intermittent fasting regulates blood sugar and prevents rapid ups and downs.

Helps protect heart health: It has been observed to increase HDL cholesterol, known as good cholesterol while lowering bad cholesterol LDL and triglyceride ratios.

Protects the brain and neurological structure: It has been determined that it improves cognitive functions and protects against changes in memory and learning ability.

Things to consider

People may feel hungry, sluggish, and tired during the initial stages of the plan, and after a while, they may consume excessive or unhealthy foods during the 8-hour eating window due to hunger. This can lead to heartburn and reflux.

Anyone with an underlying health condition such as diabetes, low blood pressure, a history of irregular eating habits, mental health disorders, or where diet is adversely affected should see a doctor.

It should be noted that intermittent dieting is not a dietary approach everyone can apply and adapt to. A doctor or dietitian should be consulted if people have ailments or have received any diagnosis. Not suitable for pregnant, lactating, or trying to conceive.

Other types of intermittent fasting:

  • 12:12 (12 hours fasting, 12 hours full)
  • 16:8 (16 hours fasting, 8 hours full)
  • 18:6 (18 hours of fasting, 6 hours of fullness)
  • 5:2 (fasting two days a week (feeding with 500 kcal per day), a continuation of the normal routine for five days)
  • Some types include fasting 24 hours a day once a week.

A healthy person can choose the type of intermittent fasting most suitable for them by watching their body and soul.