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How to Make Daily Intermittent Fasting Work For You

How to Make Daily Intermittent Fasting Work For You

How to Make Daily Intermittent Fasting With the 16:8 Diet Work For YOU!

How to Make Daily Intermittent Fasting With the 16:8 Diet Work For YOU!

Introduction
The idea of intermittent fasting. Have you ever wondered what it is? Perhaps you can piece together some clues about it, but never really ventured into knowing more. Have you also wondered if intermittent fasting could work for you? This article shows you how intermittent fasting, particularly the 16:8 intermittent fasting method, can work for you.
So, wonder no more because you’ve come to the right place and this is the article for you! Ready to dive in?
Whether you have no idea what intermittent fasting is or you’ve picked up certain bits and pieces of this technique along the way, let’s break it down and tap into what’s in it for you because if a method or idea does not work for you, then what’s the point, really?
There are many dieting methods and in recent times, many more have surfaced. The key to using any method is the ability to generate desired outcomes. One of the main reasons people may fail to achieve their dieting goals is simply because the dieting technique did not work for them. So, think about it … if a dieting technique will likely not work for you, why embark on that path in the first place?
Hence, let’s consider the case of the 16:8 intermittent fasting method and let’s also determine why it could be a beneficial path to embark on.


Key points of this article:

This article lays out information about the 16:8 intermittent fasting method as follows:
What is the 16:8 method?
How is 16:8 method different?
How to make the 16:8 method work for you!
Some frequently asked questions regarding the 16:8 method
All the things you wanted to know, right? Great! Let’s get started!
What is this 16:8 method?
Yes, immediately you see the 16 and the 8 numbers, you probably think there may be some math involved. Well, not really or thankfully not much math. However, you would need to remember these numbers as you plan your day if you use the 16:8 method. What is fasting? Fasting is the absence of food or calorie intake and intermittent fasting is a technique through which the absence of food or calorie intake occurs intermittently or within specified intervals.


Intermittent fasting is popularly used as a way of losing weight and it’s quite different from a full day fast in which you are not consuming food or calories for the entire day.
So, what are your goals regarding your weight? Do you want to lose some pounds or do you want to watch or manage your calorie intake? Have you been stuck doing diets that have failed? Are you ready for a change? If you are ready for a change, using an eating pattern such as intermittent fasting could help.

Okay, where do the 16 and 8 fit in? The 16:8 intermittent fasting method is intermittent fasting that is defined within specific and consecutive 16-hour and 8-hour timeframes or windows of non-caloric and caloric intake. Again, let’s break this down some more because the goal is to see how this can work for you! The method involves not consuming food or main calories for 16 consecutive hours and then, for the immediate 8 hours afterward, you can consume food or main calories.


Let’s use an example. If you use the 16:8 method, you will consume food for 8 hours of your day. For instance, let’s say you wake up at 6:00 AM, you do not have your first meal of the day or significant intake of calories until 10 AM. You can then eat for the next 8 hours – from 10:00 AM until 6:00 PM. Beyond 6:00 PM, no more eating for 16 hours. Yes, no more eating significant calories.
But wait! You could consume something though, even after your eating window closes. We’ll discuss this shortly.

How is 16:8 Different?

Indeed, we can agree that there are so many diets out there, but what makes 16:8 different in a way that it can work for you. Firstly, it’s more of a method which defines cycles between eating and fasting, rather than placing specific emphasis on what you should eat. It’s more like a lifestyle and a model specifying when to eat and when not to.
Does this mean that you can eat an entire grocery store? Well, as you guessed it … the answer to this question is no!


The 16:8 technique is different from other fasting methods such as partial week fasting when a person eats normally for a certain number of days of the week e.g. five days and then eats a very low-calorie diet for the remaining two days of the week. Yes, not eating food for an entire day may seem a drastic change for some people. On the contrary, the 16:8 method allows you to eat food every day!
The 16:8 intermittent fasting protocol specifies a daily fasting routine which can be an easier routine for a person to adapt to, while the other fasting technique is a non-daily fasting routine and thus perhaps a bit more difficult to sustain. This is critical! Diets and eating plans are about finding what works and how to keep it going without much hassle or stress.
How To Make The 16:8 Method Work For You!


Making the 16:8 diet work for you has a lot to do with knowledge regarding differences in fasting techniques. Indeed, the partial week fasting method could work for some people and numerous people will sing the praises of partial week fasting. Some people may have had success fasting one or two days a week.

However, constraints encountered by people who use the partial week fasting technique include the ability to switch from majorly full days eating during the week to a sudden decline in calorie content for one or two other days during the rest of the week.

Wow! Is it achievable? Well, yeah. Is it sustainable? This is the question you need to consider.

People can find one or two days of full-day low-calorie eating a hard thing to accomplish over and over again! What happens when things get hard? Yes, indeed! People are likely to quit!! Hence, why not make it less likely to quit and more likely that you’ll achieve your dieting goals?

Also, with the one or two full days of no eating, people are more likely to binge or overeat during the full-day eating period to compensate for the approaching no-food days and this could lead to a fast-moving a downward spiral, in terms of accomplishing your desired weight management or weight loss objectives. In essence, by bingeing on food during the full-calorie eating days, a person could potentially gain more weight such that the one or two days of no eating could have little or no impact on the dieting goals. So, less may be accomplished overall! Not a good way to proceed when the person’s eating style may adapt negatively to compensate for full fasting days.

So, how do you make the 16:8 intermittent fasting method work for you?

Here are 18 great ways to achieve this!

See it as a daily routine. You do it every day, soon it becomes a no-brainer and just part of your daily routine, as it should be. How do you create a habit? Practice and constantly do that activity! So, the top reason why this can be a great weight management or weight loss method for you is that it presents a daily fasting technique. You do this every day! Hence, each day is the same routine and the body may more easily adjust to the routine because it occurs repeatedly daily.

Think sustainability! Yes, think about the 16:8 method as a sustainable way to consume calories without feeling certain twitches and pangs in your belly during the day. The 16:8 intermittent fasting method has also become well-known and has been used for quite a long time. This does say something about how long-lasting the method could be, even for bodybuilders. While not every person is aiming to become a bodybuilder or trying to adopt bodybuilder techniques, the knowledge provided regarding the 16:8 method and using the method could provide a sustainable or long-term way of consuming calories. The 16:8 method focuses on managing calorie consumption without some of the typically associated constraints other dieting techniques may present. Neat, right?

A manageable technique. Daily intermittent 16:8 diet fasting can work for you by making the process of calorie consumption manageable. There are times during each day that you do not eat or consume calories. It’s as simple as that. No complicated math or jargon involved. This works for you because the simplicity of 16:8 is a more manageable approach.

You are in control. You can determine how to segment your daily 24 hours into 16 hours and 8 hours in such a manner that you ensure you are not consuming food or beyond low (main) calories for 16 continuous hours of the day and then starting up this consumption again for the subsequent 8 hours.

Less likelihood of bingeing. When you eat normal meals or binge during certain days of the week, switching to eating nothing for full days of the week is not easy and can lead to bingeing. It can also be quite unsatisfying and unsustainable.

The potentially easier transition between fasting and non-fasting cycles. It’s like going from feasting situating to bare minimums without the ability to reasonably transition into the sudden change. Again, this can be difficult, so why do this to yourself? With the 16:8 method, your body is not left without acceptable sustenance for too long.

Tap into loss of body fat: The timeframe for your 16 hours of not eating spans from the last meal you had to16 hours post-meal. Adhering to thee hour-based intervals and maintaining the distinct 16-hour and 8-hour segments help the method work best for you. Besides, getting plenty of sleep encourages and promotes an individual’s overall health and also supports the loss of body fat during the intermittent fasting period!

Use low-calorie beverages. So, we hinted at this earlier on when we stated that you can consume something even during your non-eating 16-hour window. Although the emphasis of the 16:8 intermittent fasting method focuses on when you eat, what you eat should also not be ignored. For example, let’s say you stopped eating food or consuming calories at 6:00 PM last night and you get up at 7:00 AM. You can have low-calorie beverages such as a cup of coffee, tea or drink water at this time but don’t eat breakfast yet! You’d need to wait until a total of 16 hours have passed before having breakfast. However, you still have the awesome ability to carry on normally consuming low-calorie beverages during the day! Awesome, right. Yes, this works for you too!!

Minimize less healthy foods. With the use of low-calorie beverages, you can, in turn, put the brakes on less healthy foods and drinks during the day. Many people need to have some sort of calorie intake during the day but the trick is how to do so intelligently without feeling an intense need to eat a meal or binge on a stack of high-calorie food nearby.

Physiology, biology, and metabolism. We have probably tried one diet after another including eating foods that are high in carbs or variants of diets that are low fat, moderate fat, high fat, low protein, high protein, vegan, and loads of other dietary programs out there. Interestingly, the reason these types of diets may not have worked for you may not be due to lack of will-power but could be attributed to biology and a person’s physiology. Sometimes, the body just does not want to lose anybody fat, even if this is a healthy path or you.

Instead, the body typically seeks to maintain the status quo. So, how do you battle against physiology, metabolism and all the related revolutionary traits? What about hormones and triggers that are in place to prevent a person from extreme dieting that could lead to death. Yes, your body may decide it needs to step in and prevents you from losing any more fat if it feels you’ve already lost enough fat or weight. The 16:8 method works with your physiology, as you create a lifestyle you can adhere to, by easing the body into the fasting routine.

Willpower in the morning, anyone? Are you one of those people who feel energized in the morning, like you can take on the world? Well, willpower can be like that too in terms of energy and potentially being at its highest peak early in the morning. Even if you’re not an early riser, this can work in your favor too by helping you move towards your 8-hour eating effortlessly. So, by default, the morning hours of refraining from eating can work in your favor too! Thus, by using the 16:8 method you can tap into the peak of your willpower, which tends to shine in the morning hours before it morphs into a diminishing vibe during the remaining hours of the day.

If you’ve been a person who already skips breakfast or has eaten healthily in the mornings for a while and then seen the rest of the day progress in a downward spiral with bad eating habits and the consumption of unnecessary calories, just know that this has happened to many people. You’re not alone! In reality, it can be quite a frequent occurrence. Instead, switch out your typical breakfast with a low-calorie beverage. Later in the day, when your willpower may have diminished, you’ll be in your eating window, within which you can eat full-size meals.

Use a bridging snack. A bridging snack is simply a small food item used to transition between the 16-hour fasting timeframe and the subsequent 8 hours within which you can eat. A piece of fruit or something similar in size or quantity can be an adequate bridging snack. How does this help? Well, it eases you into your eating phase without pushing a lot of food into your body at once. Your bridging snack could propel you further into your eating window until you decide to eat a moderately sized meal. This could occur at about 2:00 PM, for example.

Use different meal sizes. With the 16:8 method, you could decide to have small meals or moderately sized meals. It’s your choice. Again, think about the control you have with 16:8! Some people alternate between small meals and larger-sized meals. Feel free to flip these meals around as you choose, to suit your lifestyle or any training and physical obligations you need to adhere to.

Monitor your hunger level.

As you use the 16:8 method, monitor and manage your hunger level. For example, if you have a meal at 3:00 PM to alleviate any hunger you may be feeling, you may begin to feel hungry or need a snack later in the day – perhaps at 5:00 PM. At this time, you can use your low-calorie or bridging snack options to take the edge off any hunger twitches you may feel. There are lots of options to help combat feelings of hunger such as tea, coffee, a banana, an apple, etc. These items simply help bridge the gap until it’s time for your next main meal, which could be before 6:00 PM. Also, by monitoring your hunger level, you can opt to split your last main meal of the day into two evening meals and then skip the low-calorie beverages or the bridging snack.

Ability to tweak your starting hours. Yes, you can! Still within the realm of control you have, while using the 16:8 method, if the eating window ends by 6:00 PM, for an example, and you notice that you have the potential to continue eating or perhaps even binge on cookies or biscuits at about 8:30 PM, you may need to adjust the start and stop time of your 16:8 hour structure. This would then allow you to plan your meals such as your evening meal at a time that works best for you. You can choose a timeframe within which you ensure that your meal targets a time that would alleviate any urge you may have to binge or snack on large amounts of unhealthy food.

Take advantage of sleep time! You’ve most likely already figured this out by now. Since you’ve determined what hours to eat and not eat, why not optimize usage of your sleeping hours too. This means your seep time is part of your non-eating hours. Another point to note regarding bedtime and figuring out your hours is the benefit of stopping the eating window a couple of hours before you go to bed. This helps in providing your digestive system with some time to wind down for the day, rather than taking a full belly to bed.

A variant hour strategy. If you begin living the 16:8 lifestyle and for some reason, it’s not quite working for you, you could vary the hour segments. What does this mean? Let’s look at an example!

For example, if the 16-hour fasting window seems too long to maintain or adhere to, you could restructure the hours, perhaps for a while, and see if this helps you stick to the specified eating and non-eating windows. This strategy could be easier for first-time users of the 16:8 method, especially if your typical day consists of eating very large high-calorie meals. Remember, if you suddenly shift into a new eating lifestyle, the body may need some time to adjust or understand what’s happening. So, an adjustment to your hours could pay off in the long run.

So, by compressing the time, you can have that piece of bridging snack
fruit a bit earlier. Assume that you adjust the 16:8 method to a 14:10 variant instead. You have a larger window within which you can consume foods – in this case, 10 hours! This could reduce some of the stress you may have felt trying to adapt to a 16:8 window. With the longer eating window, though, you may need to have a meal that is more substantial quite earlier in the day to help you move through the 10 hours without overheating.

If you also use more calories than you take in, you will most likely lose weight. You also want to optimize the hour structure you use and not decrease your lean mass while maintaining the right percentages of calories, especially if you are active and require sufficient energy levels to complete your day.

Do & repeat. You can do this! After you have set up your hours and determined the hours that work suitably for you, all you need to do is maintain the schedule, only eat during your eating window and then repeat! Indeed, it is as simple as that.

Some frequently asked questions regarding the 16:8 method

Can you drink green tea or use milk in your coffee while within the fasting window?

Yes, you can drink green tea and use a bit of milk, within reason. Typically, a theoretical fast occurs without any calories, especially from cultural, spiritual or religious points of view. However, the 16:8 method focuses on the body’s composition and from the perspective of fat loss. Another thing to be aware of is the potential tendency to attach too much analysis to even the most minute detail. Sometimes these details, especially when the detail itself is in moderation, would have little or no impact effect on your overall goals.

Hence, a little milk in your tea could be worth it especially if it improves the taste of the tea. You most likely would not use milk in your green tea, but your black tea could need some milk. Again, moderation is essential! So, do not go ahead and have numerous cups of tea or coffee with milk during your non-eating window. The goal is to focus on the balance in energy levels and how you can primarily use intermittent fasting to maintain this energy balance.

Can I eat larger meals and do I need to change my lifestyle?

By restricting your calorie intake into a smaller window of consumption, you have the opportunity to eat larger meals, feel satisfied when eating these meals, continue to live your lifestyle, fulfill your social obligations or just carry on doing the things you already love doing. You can make the 16:8 method work for you so that you plan to have a regular meal with your family in the evenings or plan a night out on Fridays.

So, yes! You can have a good meal! You could decide to have a salad with a bit of meat. You could also decide to have dessert. Yes! Dessert too!! All these foods are possible with the 16:8 lifestyle and it can fit in with the different activities you already do during the day.

What if I have really important goals related to body composition?

You may be dedicated to certain body composition goals or perhaps you’re preparing for a certain competition or event such as a marathon or race or building some muscle. Well, you can certainly make adjustments that enable you to monitor the calories you consume for a specified length of time and then return to the 16:8 method when adequate to do so.

However, if you are just aiming to watch or reduce your body weight, or you got quite a bit of body weight to lose, trying the 16:8 method can be a way forward where you focus on eating good meals and work towards your goals. The key is to pace yourself through the process and set goals that are feasible and give you enough time to achieve the goals. Remember, Rome was not built in a day! Hence, going from being overweight to getting to losing weight and gaining six-pack abs in a short time frame is most likely not practical. So, focus on and set the right goals for your weight loss or weight management journey.

Why do people fail at dieting?

Sometimes, failure at certain methods fails because we did not set the right goals and expected to achieve certain things within an impractical date. This may make us want to give or think about why we even bother with the endeavor in the first place. Unfortunately, being in a place of despair after unfulfilled goals could create a worse situation including binging on unhealthy foods and potentially gaining more weight. No, binging on a bucket of cookies will not make you feel any better! Nothing good can come from that too.

Instead, you need to find an eating plan that is sustainable and is not extremely restrictive. Think in terms of a plan that can help you lose weight while you remain comfortable with your lifestyle. Hence, no drastic changes! You need a method that allows you to periodically indulge in traits that you want to occasionally enjoy. After all, life is meant to be enjoyed! You need an eating plan that enables you to eat full-sized meals, curbs hunger pangs and also allows you to see how your body changes over time regarding the plan. Achieve this and you are on a great path!

If your body is not responding to the eating plan, it’s time for a review or assessment to identify what the issue is. Watch and see how your body behaves. Sometimes, the body adds a pound or so due to the large meal eaten the previous night which could be causing some fluid retention. So, stepping on the scale and the number you see from that scale may not tell the whole story. Just remember, it’s a process and making the right choices during this process helps provide you with the best results. Sometimes, during the process, we simply need to take a step back and breathe. This gives us time to evaluate and not end up like many of the people who begin a diet and end up gaining more weight than they had started with. A lot of research has been done in the area of dieting and there is some consensus regarding the increased tendency for diets to fail if the diet is quite restrictive, especially diets that are very low in calories. In such cases, even willpower has its limits.

What about eating highly processed foods while on the 16:8 lifestyle?

With the 16:8 method, you can have treats or desserts. Such foods certainly can be rewarding. Just imagine eating a piece of cake. Quite satisfying initially, right? The issue with these types of foods is the tendency to not be able to stop off just one piece of cake or one serving of dessert. These foods are designed to make you want more of them. So, watch out!

If you can eat small quantities without taking your 16:8 lifestyle out of shape, it may be a good strategy to include very little of these types of food. After all, you want to make sure you enjoy your life which can include some of these foods as long as you are fully aware of the compelling pull towards binging that some of these foods have. So, what can you do? Well, know your triggers and watch your tendencies. If you do this diligently, you can plan quite successfully against sudden triggers that you may have placed right at arm’s reach!

So, perhaps it’s best not to eat these foods if it takes you down the wrong path. You have control and can decide to try a bit of these types of processed foods or treats and see if the outcomes are something you feel good about.

It’s all about what works for you and sticking to a sustainable health plan.

Some people prefer to cut that type of food entirely from the diet and this provides a mental state of mind that prepares them to be successful while using the 16:8 method. For some other people, moderation works well for them.

Summary
Well, are you ready to proceed with the 18:6 intermittent fasting method? First things first, though. See if you can determine what hours work for you. You could also simply try diving right in with the 16-hour and 8-hour split and if it’s too hard, make adjustments and see how your body adapts. Find a plan that you can stick to. If it’s comfortable for you and you don’t stress out all day trying to adhere to it, then you’re more likely to be successful. You can make the 16:8 method work for you!

Also, monitor your progress as you proceed with the method. Start with Day 1 and assess how the day went. Successful? Okay! You can proceed with Day 2 and see how you progress. If Day 1 did not go as you planned, you may need to tweak the plan. Remember you are in control. We’re all human and the 16:8 method is not a magic pill that cures all dietary issues. However, this method has worked effectively for many people. You can make the 16:8 method work for you too!

How to Lose Weight in 2 Weeks

How to Lose Weight in 2 Weeks

How to Lose Weight in 2 Weeks – A Handy Guide for Intermittent Fasters

Did you gain extra pounds after the last feast at your friends’ place? Do you want to cut that weight quickly? Are you looking to experts for advice on how to lose weight in 2 weeks? If yes, then you’ve come to the right place at the right time!
Our post talks over different tips to lose weight for intermittent fasters. Every tip in this post is natural and recommended by specialists. So feel free to give them a try as they pose no health risks to heathy adults.


HANDY TIPS TO LOSE WEIGHT FAST

Eat Low Carb High Protein Food
Foods with low carb and high protein are apt for quick weight loss. Eating these foods even for a few days will yield clear results when combined with intermittent fasting.
According to several studies, low carb high protein food is extremely effective for getting rid of spare calories. This is exactly why IF experts suggest eating vegetables, eggs, lean meats, and fish for those trying to cut weight fast. However, these foods don’t go in parallel with starchy carbs and sugars. Therefore, you must drop starchy foods and sugars from your menu to keep your diet plan effective.
These are the foods to avoid for losing weight quickly:
Bread
Rice
Potatoes
Oats, etc.

Avoid Junk Food
Processed junk food is extremely popular nowadays. The reason behind its fame is that it’s good in taste and can easily available. That said, fast food is also the primary reason for the onset of obesity, diabetes, and many other diseases.

Since your goal is to lose weight fast through intermittent fasting, our advice is to steer clear of junk food. If you can successfully avoid processed foods, then losing weight will be a breeze for you.
Try replacing junk food with whole foods as they produce a feeling of fullness for long periods. Moreover, they help you eat fewer calories without serious effort and keep hunger at bay.

These are the mainstream examples of whole foods for those asking how to lose weight in 2 weeks:
Fruits (berries, pears, bananas, etc.)
Vegetables (carrots, broccoli, spinach, etc.)
Whole grains (quinoa, brown rice, barley, etc.)
Legumes (peanuts, peas, lentils, etc.)
Seeds and nuts (almonds, tahini, walnuts, etc.)
Calorie free beverages (coffee, black tea, green tea, sparking water, etc.)

Keep a Check on Your Calorie Intake

Your next challenge is monitoring your calorie intake. Since you are trying to lose weight fast, your primary focus should be on lowering your calorie intake. While there are several ways to cut calories, you shouldn’t bother yourself with those as you are already fasting intermittently.
According to experts, intermittent fasting is a top practice to cut calories. Considering the fact that you are skipping meals, there’s very little to do for you in terms of calorie reduction. You can still make a few smart choices to up your weight loss plan a bit.

Here’s what we mean:
Eat only at meals
Eat more vegetables
Take lean proteins
Use a calorie counting gadget to keep your calorie stores in check

Make Exercise or Brisk Walk Part of Your Routine

Physical activity is a vital part of any weight loss plan. This is because it burns fats and fortifies all the major muscle groups. While there are many forms of it, gym workout and brisk walk are the most widespread.
Many experts suggest doing both along with intermittent fasting to people that ask how to lose weight in 2 weeks. However, if you have a jam packed schedule, then joining only one of the activities with IF can help you reach your fitness goal. However, you must perform the chosen activity with high intensity for it to work.
30 minutes of deep workout 4-5 times a week or a brisk walk of 15,000 steps with a 16-hour fast is the most common routine for shedding 10 pounds in two weeks.


Stay Active Physically

Apart from the half hour you spend in gym or walking, do things that keep you active physically. Remember that physical activity outside the gym is as important as the gym itself. It is the key to burning extra calories and losing weight quickly.
In fact, your physical activity outside the gym hours is what sets the pace of your weight loss plan. For example, a person that does a manual job burns 900-1,000 more calories daily than the person doing a desk job. So, if you have a manual job, count yourself lucky because it puts you in the best position to lose weight quickly.


And don’t worry if you don’t have a manual job. There are plenty of other ways to raise your physical activity. Simple lifestyle changes such as cycling or biking to work, taking stairs instead of elevators at work, and even cleaning the house can burn extra fat.
Just stay in motion wherever you can.

Drink Plenty of Water

Drinking plenty of water is essential to lose fat. Besides, it has several other health benefits such as reduced toxins and improved energy levels. Plus, you get to lose excess water in your body! You know what this means? You’ll drop weight.
Health specialists recommend drinking 8-10 glasses of water each day. The best thing about this tip is that you are allowed to use it during the fasting period. Yes, you can drink water and plenty of other beverages during your fasting window to stay hydrated.
Black coffee and green tea are some other beverages that you can drink during the fasting period.
The benefit of drinking black coffee is that it accelerates your body’s fat burning process, while green tea also yields the same effect.


Final Words
So these were some handy tips for people that ask how to lose weight in 2 weeks. All of them are practical and yield quick results. Ultimately, it’s just the matter of how far you are willing to go. So try them out, take experts’ help if necessary, and most importantly, share your feedback with us because your feedback is what keeps us going.
Good luck!

Intermittent fasting

Intermittent fasting

Intermittent fasting is a unique approach to eating where you alternate between periods of fasting and eating. It does not alter what you eat; rather it changes your eating pattern. The amazing principle core to intermittent fasting is that you can continue to eat healthy foods. It would be unwise for us to advocate eating ‘whatever you like’, as fast food / mass produced food is not quality nutrition. You must strive to take in quality and nutritious foods. A diet that requires you to stop eating enjoyable foods is one which is more difficult to adhere to.


Although there are several paths you can take on your intermittent fasting journey, most people prefer fasting for 16 hours daily or 24 hours twice a week. This practice is highly popular worldwide because it not only improves your health but it also reduces weight and simplifies your lifestyle. There are even some studies that indicate that fasting intermittently will have long-lasting effects on a person’s overall wellbeing. You would be surprised to know that humans are evolutionarily adapted to intermittent fasting being hunter/gatherers where food was not easily available. It could also be one of the reasons why they were stronger and healthier than the people of modern age.
In today’s piece we will be discussing different methods of intermittent fasting and what benefits you can enjoy by following a systematic pattern. Let’s get started.

The most common methods of intermittent fasting:

There are plenty of options when it comes to intermittent fasting. From fasting for only a couple of hours a day to the longer fasts there are several methods that you can adopt. It is preferable to try each method to ascertain which one suits you the most, but we would strongly advise quickly settling into a routine in order to allow your body to adjust. Here we have outlined all the methods that many people have chosen to implement.

  1. 16:8 rule
    The core element in this approach is: 16/8. You eat meals within the 8-hour time window only and then fast for the next 16 hours. This method is generally adopted by the people who like to fast daily. They eat healthy fruits, vegetables and meat in the 8 hours and then do not go near any food for the next 16 hours. The best way to follow this rule is to eat two to three meals within the 8-hour period. Studies have shown the best way to achieve success is to eat between 12:00 – 20:00hrs only as the majority of time will be used by sleeping.
  2. 20:4 rule
    The 20:4 rule refers to the 20 hour fast after eating for a time period of 4 hours. For instance, you can eat everything from 3:00 pm to 7:00 pm every day and then fast for the next 20 hours. This rule is best for those who are overweight and want to lose the fat drastically. Eating one large or two smaller healthy meals in the 4-hour period would be a pragmatic approach.
  3. 24-hour fasts
    This approach involves fasting from lunch to lunch or dinner to dinner. For instance if you eat lunch on day 1 you would skip the same day’s dinner and breakfast the next morning returning to food at lunchtime on the second day. This technique is also known as nomad one meal a day and can be implemented 2 or 3 times a week.
  4. 5:2 fast
    In the 5:2 plan, you fast for two days after the five regular eating days of healthy meals. For example, you can eat normally from Monday to Friday and then fast on Saturday and Sunday. However, it is recommended that you take at least 500 calories on each fasting day. This method of fasting is advised by the majority of medical experts. In his book the fast diet Dr. Michael Mosley has also advanced this rule and argued that it has a significant effect on weight loss.

How intermittent fasting is conducive for weight loss?

Majority of people who try intermittent fasting because they want to lose fat. A 2014 review study unveiled that intermittent fasting weight loss plans can reduce weight by 3 to 8% in the 3-24 weeks which is highly-significant as compared to other weight-loss techniques. When you are fasting, you are basically reducing the calorie intake which then leads the body to naturally burn fat. Not only do you eat less but you also burn more calories simultaneously. Moreover, intermittent fasting also balances the levels of certain hormones such as norepinephrine to facilitate the weight loss.

Benefits of intermittent fasting

Though there are countless dividends associated with the intermittent fasting approach, the most obvious of them is weight loss. When you abstain from eating food you are basically cleansing and detoxifying your body. This abstinence not only rejuvenates you but also cleanses your stomach from unnecessary chemicals. Here we have unveiled the most pivotal intermittent fasting benefits that will be instrumental for your health.

  1. Reduction in insulin resistance
    intermittent fasting can prove to be remarkably effective in reducing the insulin resistance and lowering the blood sugar levels. Since type 2 diabetes occurs when blood sugar levels fluctuate. Intermittent fasting keeps can help to reduce severe fluctuations in blood sugar levels.
  2. reduction in oxidative stress and inflammation in the body
    oxidative stress is the primary factor contributing towards aging and serious illnesses. Its’ unstable molecules adversely react with DNA and protein molecules in the body. Fasting enhances your body’s ability to resist the oxidative stress. In addition, it also enables your body to fight the inflammation thereby keeping some ailments bay.
  3. improved heart health
    Intermittent fasting also lowers the levels of LDL cholesterol which are inflammatory markers and blood triglycerides. These compounds are contributing factors for heart-related complications.
  4. removal of waste material from cells
    Autophagy is a process of waste removal that is initiated when we fast. In this process, unnecessary cells break down and the dysfunctional proteins are metabolised. Fasting increases the speed of autography and offers protection against common factors of ill-health.

Finally, though intermittent fasting offers exceptional health benefits it is not for everyone. If you have stomach disorders or are already underweight you should first consult with your doctor before making a lifestyle change. That said, we are confident that intermittent fasting can do magic to your body if you are overweight.

Intermittent Fasting – Top Benefits & Tips to Lose Weight

Intermittent Fasting – Top Benefits & Tips to Lose Weight

Intermittent fasting is an eating approach which involves skipping meals or taking extended breaks between meals. There are several types of intermittent fasting, out of which eat-stop-eat, overnight fasting, alternate day fasting, and whole day fasting are the most common ones.
Intermittent fasting works best for people that don’t know how to lose weight quickly without medications. Plus, it’s clinically proven and has no side effects.


As someone who is trying to lose weight, intermittent fasting should be the first thing on your mind. Think of it as a weight management plan that’s all safe and natural. When you make it part of your routine, weight loss is a must.
Below, we’ll look at the main benefits of this amazing weight management approach.


Intermittent Fasting Benefits

Changes Your Body’s Way to Utilize Energy
The energy in your body is stored in the form of calories. When you go for long periods without eating, your body starts looking for ways to utilize the stored energy. To do this, it changes the way your nervous system works and alters the functioning of important hormones as well.

These are the changes that happen in your body when intermittent fasting:
Decreased insulin levels which ultimate result in fat burning
Increased Human Growth Hormone or HGH to facilitate fat loss
Increased noradrenaline to burn calories
Burns Calories

If you often find yourself searching what is the fastest way to lose weight, then your search ends today!

Intermittent fasting is hands down the fastest way to lose weight. All of its types revolve around weight loss through calorie burn, and you can opt for any type without worrying about side effects.
Besides, several studies have shown it being extremely effective in weight management. For example, a study done in 2014 showed that intermittent fasting helped reduce 3-8% weight over the course of 3-24 weeks.
Various other studies have also shown the same results. However, you must consult with a specialist before using this approach, particularly if you have a medical condition.


Keeps Your Muscles Intact

If you ask around, you will find that a lot of weight management techniques burn muscles in addition to fats. Now, this is not something you want if you’re in good shape. With intermittent fasting, you don’t have to worry about muscle damage as this approach is specifically designed to preserve muscles.


According to various studies, intermittent fasting does no damage to muscles, but is an excellent way of losing weight. The best thing about this technique is that it burns the same amount of fat as a traditional diet plans without dropping your favourite foods. Besides, your muscle stays in perfect shape so it’s a win win.


It’s A Simple Eating Approach

Honestly, intermittent fasting is a simple, yet the most effective approach to lose weight naturally. All it requires from you is to determine a fasting period and stick to it. No food restrictions or hard exercises are involved.
The best thing is that if you’re a healthy person, you can do intermittent fasting whenever you want without requiring doctor’s advice. Moreover, you can personalize it according to your needs and enjoy your favorite foods without gaining weight.

Removes Belly Fat

Belly fat is arguably the most annoying thing in a person’s body. If it goes out of control, then suppressing it requires a lot of effort – both mental and physical.
If you type online what is the best way to lose weight, plenty of answers will show up, with very few mentioning intermittent fasting. But the truth is that intermittent fasting is THE most effective way to lose belly fat or overall weight.

As mentioned earlier, intermittent fasting lowers insulin and escalates fat burning hormones in your body. This increases your metabolism which ultimately results in the belly fat loss.
Next time your belly starts to bulk up, you know what to do.

Reduces Inflammation

Inflammation is a major contributing factor to obesity and several other diseases. Intermittent fasting reduces inflammation in your body, slowing down the ageing process and improving your overall health.

Therefore, you can enhance the effectiveness of your fasting routine by adding anti-inflammatory foods to your diet. These are the top foods to add to your list:
Fruits
Green vegetables
Fish
Olive oil
Tomatoes
Nuts

Improves Cellular Function

Intermittent fasting can significantly improve your cellular function. This leads to improving overall functioning of the body, which is essential for losing extra weight.
Due to several factors, the cells in your body become damaged and turn into cellular junk over time. This cellular junk stops your body from doing its natural work. As a result, fat starts to build up in your body, causing unwanted weight gain.


Intermittent fasting initiates a process in your body called autophagy. This process is known for clearing out cellular junk to improve your body’s natural working. And when your body is working properly, there is very slim chance of gaining unwanted weight.


Intermittent Fasting Tips for Weight Lose

Switching from a regular diet routine to intermittent fasting can be tricky for beginners. However, there are several ways to make the road easier. These include:
Daily Breakfast
As an intermittent faster, you will be going for long periods without food. But you should always take healthy breakfast to stay energized for the rest of the day.

Low Carbs
When intermittent fasting, don’t forget to lower your carb intake. Taking low carbs will decrease your appetite and improve fat burning process in your body.

These are the top low carb foods:

Fish
Meat
Nuts and seeds
Green vegetables
Eggs

Meal Plan
To make your intermittent fasting successful, you must make a proper meal plan – one that doesn’t include binging on junk food. Having a meal plan increases the impact of intermittent fasting and improves your overall health as well.

Final Words
So these were some top intermittent fasting benefits and tips for those asking what is the best way to lose weight. Next time you have weight problems, or see someone else with these issues, use this information to help them out. Good luck!

Intermittent Fasting – How it Works

Intermittent Fasting – How it Works

Intermittent fasting refers to an eating strategy that alternates between fasting and eating periods. The goal is to systematically starve the body long enough to trigger fat burning.

This results in weight loss and can help retain muscle mass. Intermittent fasting is a very natural and effective weight management technique.

While research is still underway and intermittent fasting may not be suitable for everyone, there is evidence that when done correctly, intermittent fasting can help lose weight, lower blood pressure, and cholesterol prevent or control diabetes and improve brain function.

How our bodies store energy

When we eat, carbohydrates or energy in food is broken down into glucose. Glucose is then absorbed through the intestinal wall, into the bloodstream. It is then transported to various organs where it serves as energy.

Glucose is stored in the liver and body tissue in the form of glycogen and fats. It acts as your reserve energy source. When the body is in fasted state, the liver converts glycogen back to glucose to keep supplying the body with energy.

The average inactive person takes about 10 to 12 hours to use up the glycogen stores. Someone who exercises use up their glycogen stores in much less time.

Once the reserve of glycogen in the liver is depleted the body taps into energy stores in adipose tissues. This is when fats are broken down into free fatty acids, which are then converted into additional metabolic fuel in the liver.

If the fasted state lasts long enough, the body burns fat for energy and burns that extra fat. Your body wants to keep hols of those fat reserves as our ancestors needed the energy for survival when we hunted and gathered our food.

How burning fat improves our health

Losing the extra fat is translated into a range of associated health benefits.

Intermittent fasting to reduce diabetes

Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in the blood that is high after a meal and low between meals.

Eating throughout the day keeps insulin levels high. Most of the time, constantly high insulin levels may desensitize body tissues causing insulin insensitivity which leads to prediabetes and diabetes type two.

Fasting helps keep insulin levels low and reducing the risk of diabetes.

Intermittent fasting improves brain health

Fasting also has a beneficial effect on the brain. It exercises the brain the same way physical exercise works our muscles.

Intermittent fasting promotes the production of neurotrophic factors, which support the growth and survival of neurons.

Intermittent fasting is not suitable for everyone. Those who should not fast are children, teenagers, pregnant or breastfeeding women, people with eating disorders, diabetes type one, advanced diabetes, or serious medical problems.

Intermittent fasting can also be unsafe if overdone, or if not done correctly. There are several approaches to intermittent fasting, but the easiest achieve is perhaps the one that simply extends the usual night time fast. This is a daily fasting cycle of 16 hours followed by an eight hour eating window.

The eating window is usually sustainable for intermittent fasting to be safe and effective. It must be combined with balanced meals that provide good nutrition. It is important to stay hydrated and know your physical limits while fasting the fast must be broken slowly overeating after fast, especially of unhealthy foods must be avoided.

Intermittent fasting is a fantastic way to start losing weight in a natural and healthy way.

Lose Weight without Hitting the Gym

Lose Weight without Hitting the Gym 

Intermittent Fasting – An Effective Approach to Lose Weight without Hitting the Gym

Intermittent fasting is an eating pattern which involves phases of eating and skipping meals. Unlike traditional diet plans that are designed to control your calorie intake, intermittent fasting uses a timed approach to eating. It is a popular way of losing weight without going to the gym, but should only be used with doctor’s recommendation, particularly if you have a medical condition.

If you are a foodie, then intermittent fasting may seem difficult to you initially. After all, it’s not easy to cope with the cycles of eating and fasting. However, having the necessary information about this approach can help you make a quick start.

Below, we’ll look at different aspects of intermittent fasting to help you get started.

Define a Purpose

Since intermittent fasting has several uses, you should have a clear purpose in mind for it to be effective. After defining the purpose, consult with your specialist to see if it can help you achieve your goal.

Choose a Method

Your next challenge is choosing the right method. Normally, there are five intermittent fasting methods for people that ask how to lose weight without hitting the gym. These include:

  • Alternate day fasting: Requires you to fast every other day.
  • Overnight fasting: Involves a 12-hour fast every day.
  • Eat-stop-eat: Involves one or two 24-hour fasts a week.
  • Whole day fasting: Requires you to eat once a day.
  • Leangains: Involves 16 hours of fasting and 8 hours of eating whatever you want every day.

Typically, it takes a month to see if a method is working for you or not. For healthy, well-nourished people, it’s safe to change plans on their own but if you have a medical condition, then you should take specialist’s advice before doing so.

Remember that deciding a method does not mean deciding which foods to eat or avoid. It simply means you have to pick the time for eating/skipping meals. In terms of diet, you can eat whatever you like. However, the true secret to losing weight without hitting the gym lies in hi fiber and healthy diet.

Make a Calorie Plan

After choosing a suitable method, your next step is to make a calorie plan. While intermittent fasting has nothing to do with your calorie intake, this does not mean you should leave your caloric needs unchecked.

Remember that your primary goal is weight loss – this is why you’re on intermittent fasting to begin with. So focus on taking fewer calories than you consume. If you are struggling to determine your caloric needs, search the market. Several tools are available in the market to help you make an effective calorie plan. If nothing seems to work, then consult with a specialist to determine your caloric needs.

Make a Meal Plan

Since intermittent fasting is about losing weight without going to the gym, your meal planning plays a key role in it being effective. For example, if you’re trying to lose weight but your diet only revolves around unhealthy junk food, then it won’t help you achieve your goal. If anything, it will put it even farther.

Meal planning in intermittent fasting is easy. It doesn’t require you to be extra cautious with your food choices. All you need to do is make a plan that sticks to your calorie count and fulfills your body’s overall needs.

These are the top food suggestions for intermittent fasters:

  • Potatoes
  • Avocado
  • Fish
  • Beans and legumes
  • Eggs
  • Berries
  • Nuts
  • Whole grains

Intermittent Fasting Effects on Human Body

Fasting has been an essential part of humans’ life since ancient times. Earlier humans used to go for days without eating as the food was scarce. This forced fasting strengthened their immunities and prolonged their lifespan. 

Intermittent fasting is the modern day forced fasting. It enables you to go extra hours without food. Now this is extremely useful for people asking how to lose weight without hitting the gym.

Intermittent fasting is a natural and effective way to lose weight. It has various effects on human body, including:

  • Improves your body’s ability to store fat by reducing insulin.
  • Prolongs lifespan by changing the working of certain cells.
  • Keeps your blood cholesterol under control.
  • Improves muscle growth and your body’s ability to use fat by increasing human growth hormone (HGH) levels in your body.
  • Improves your body’s ability to recycle old or damaged cells.
  • Reduces inflammation.
  • Helps in reversing type 2 diabetes.
  • Increases your overall energy levels.

Are there any side effects of intermittent fasting?

Intermittent fasting is the secret to losing weight without hitting the gym. It has almost zero side effects on a healthy person. However, people with medical conditions shouldn’t try it without doctor’s advice.

In the beginning phase, you may experience mental or physical sloth as your body has yet to adjust to this new routine. But after the adjustment, it’ll go back to being normal.

Here is the list of people that may get side effects from this eating approach:

  • Breastfeeding moms and pregnant women
  • Diabetes patients
  • Low blood pressure patients
  • Foodies or the ones that are underweight

Is it safe to exercise when fasting?

The primary goal of intermittent fasting is weight loss. And combining it with exercise may sound like a great option. However, your body needs glycogen to fuel exercise.

Glycogen is a type of glucose that provides energy to your body for performing different functions, including exercise. Now, when you are fasting, the glycogen levels lower down in your body, allowing its ability to do exercise.

Not only this, the low amount of glycogen causes your body to break down protein, which is a muscle building block. This may result in muscle damage and other serious problems. This is why doctors advise against combining hard exercise with intermittent fasting.

Final Words

So this was the necessary information about the importance of intermittent fasting for people asking how to lose weight without hitting the gym. The bottom line is that you don’t need to add or eliminate certain foods for it to be effective. Just make sure to eat the healthy ones without breaking your fasting plan to lose weight. Good luck!

Intermittent fasting

Intermittent fasting

There are different types of diets that help to improve health but these diets don’t allow you to eat all kinds of foods, these diets restrict you from eating your favorite foods. There is an eating or fasting pattern that does not restrict eating any kind of food known as “Intermittent fasting”.

What is intermittent fasting?

Intermittent fasting is not a diet, it is a pattern of eating or fasting.

It’s a method for planning your meals with the goal that you benefit from them. Discontinuous/intermittent fasting doesn’t change what you eat, it changes when you eat.

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How does IF work?

Intermittent fasting and eating patterns work in 2 different ways.

  1. Intermittent fasting reduces the levels of insulin, a hormone involved in the regulation of blood sugar. Decreased levels can maximize fat burning to promote weight loss.Capture2Capture e

2. Intermittent fasting increases the levels of nor-epinephrine, a hormone, and neurotransmitter that boosts up your metabolism to increase calorie burning all over the day.

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What are the types/methods of intermittent fasting?

There are 3 different methods of intermittent fasting:

  • Alternate-day fasting
  1. Complete alternate-day fasting
  2. Modified alternate-day fasting
  • Periodic fasting (Eat-stop-Eat)
  • Daily time-restricted feeding
  • Alternate-day fasting:

Alternate day fasting is a method where a non-fasting day(normal eating-day) followed by fasting day. Alternate-day fasting is a supreme form of intermittent fasting, and it may not be reasonable for beginners or those with certain medical conditions. It may also be hard to keep up this type of fasting in the long term. There are 2 sub-types of alternate-day fasting:

1. Complete alternate-day fasting: No calories are consumed on a fast day.

2. Modified alternate-day fasting: A person eats 25% of usual energy needs on a fast day.

  • Periodic fasting (Eat-Stop-Eat):

Periodic fasting includes any period of successive fasting more than 24 hours, for example, 5:2 diet, it’s a type of fasting plan where you eat normally 5 days and fast any 2 days a week.

During the 2 fasting days, women generally consume 500 and men 600 calories instead of complete fasting.

  • Daily time-restricted feeding:

Daily time-restricted feeding involves eating just during a specific number of hours every day. It is also called the 16:8 method or the Lean gains diet-16 fasting hours cycled by 8 non-fasting hours. This timetable is thought to use the circadian rhythm.

IF photos1

What are the health benefits of intermittent fasting?

There are many following benefits of IF:

  • Weight loss, fat loss:

Numerous studies showed that intermittent fasting leads to greater weight loss and fat loss in people with obesity than regular calorie restriction, for example, Intermittent fasting can decrease weight by up to 8% and reduce body fat by up to 16% over 3–12 weeks.

Several researches showed that intermittent fasting can help your body to maintain muscle mass (less muscle loss) more efficiently than the standard method of continuous calorie restriction, which is more fascinating about intermittent fasting.

Several studies showed that intermittent fasting may encourage weight loss through the following mechanisms:

1. Restricting your meals and snacks to an exacting time window may normally decrease your calorie intake, which can help weight loss.

2. Prolonged high levels of insulin can lead to dyslipidemia and obesity. Intermittent fasting reduces the levels of insulin and decreased levels of insulin can maximize fat burning to promote weight loss.

3. Intermittent fasting increases the levels of norepinephrine that boosts up your metabolism to increase calorie burning all over the day.

  • Prevents heart diseases and improves heart health:

Intermittent fasting has cardioprotective effects which lower the risk factors that are responsible for heart diseases such as, bad LDL cholesterol (20-25%), blood triglycerides (up to 30%), blood pressure, inflammatory markers, blood sugar, insulin resistance, and body weight, ultimately IF protects the heart from different diseases.

An investigation was conducted in 16 obese people who were at high risk of heart diseases because of high blood pressure, LDL cholesterol, triacylglycerol, and total cholesterol levels. The results after 8 weeks showed a significant reduction in all these factors and ultimately reduced risks of heart diseases.

Another study was conducted in 110 patients (77 females; 33 males); age 34-40; body weight 129-131 or plus; BMI 45.5 plus. These patients were hospitalized for 3 weeks for the treatment of the utmost obesity with a strict fasting diet. The blood pressure, lipid profile as well as parameters of glucoregulation including glycaemia, insulinaemia, and insulin sensitivity were evaluated at the beginning, during and at the end of the study. 

The results after 3 weeks showed a remarkable decrease in systolic and diastolic blood pressure, total cholesterol, LDL cholesterol, triglycerides, basal glycemia, and insulinemia.

  • Protects against type 2 diabetes:

Intermittent fasting lowers insulin resistance, lowering blood sugar and fasting insulin levels, which protects against type 2 diabetes. It also helps in losing weight which is a risking factor for type 2 diabetes.

A study was conducted in 10 patients of type 2 diabetes and the result showed that intermittent fasting helped significantly decrease blood sugar levels and body weight.

Another investigation conducted in the Intensive Dietary Management clinic with three type 2 diabetes patients. The results showed the efficacy of therapeutic fasting to decrease their insulin resistance, termination of insulin therapy while keeping up control of their blood sugars. Likewise, these patients were also able to lose remarkable numbers of body weight, reduce their body waist and also reduce their glycated hemoglobin level.

  • Prevents cancers and lowers cancer risks:

Intermittent fasting prevents cancers and lowers the risks of cancers by stimulating different processes such as autophagy, short-term starvation, and also stimulates the effects like antioxidants.

Intermittent fasting stimulates a process called autophagy which degrades and recycles the old or damaged parts of the body cells such as, misfolded protein, cell organelles (mitochondria, peroxisomes, and endoplasmic reticulum), and promotes cessation of cell division, presentation of surface antigen, protects against genome instability and prevents necrosis, all these functions of autophagy helps in preventing cancer and many other diseases such as, cardiomyopathy, diabetes, liver disease, neurodegeneration, and autoimmune diseases. 

Intermittent fasting is itself a short-term starvation process that promotes starvation and retard the growth of tumor cells as well as promotes stress and apoptosis (cell death) in tumor cells. IF is a treatment for many types of cancers which protects the normal cells from harmful side effects of chemotherapy drugs and helps to get rid of tumor cells. Intermittent fasting also increases the effectiveness of chemotherapy drugs.

Intermittent fasting exerts antioxidant like effect that significantly decreases in the mitochondrial generation of reactive oxygen species (cancer-causing agents) and ultimately lowers the risks of cancer.

  • Improves brain health:

Intermittent fasting increases the brain hormone called brain-derived neurotrophic factor that helps the growth of new nerve cells and increases the resistance of neurons in the brain to dysfunction and degeneration. It also protects against Alzheimer’s disease (Neurodegerative disease), ameliorates brain health by improving brain structures, synaptic functions, and age-related deficits in cognitive functions through different ways such as, increasing BDNF, protein chaperone, autophagy, reducing oxidative damage, and increasing stress resistance.

  • Anti-inflammatory effects :

Several studies showed that IF reduces inflammatory markers and improves many inflammatory and chronic diseases.

  • Antibiotic effects: IF promotes autophagy that helps to eliminate intracellular pathogens.
  • Extends life span/lengthens life span:

Intermittent fasting can extend lifespan and inhibit the occurrence of many age-associated diseases. IF exerts anti-aging effect by mechanisms such as reducing oxidative stress, enhancing the activities of antioxidant enzymes catalase, glutathione peroxidase, and superoxide, and down-regulating/down-streaming insulin/insulin-like growth factor 1 (IGF-1) signaling (IIS) pathway. IF promotes autophagy that’s another anti-aging factor.

Anti-aging effects of intermittent fasting have been shown in several studies on rats and they were lived 36–83% longer on IF diet pattern than other rats that were included in the studies.

Another study was conducted in fishes with IF and without IF, results with IF showed the extended lifespan of the fishes.

References:

How does IF work and wight loss:

https://pubmed.ncbi.nlm.nih.gov/27931032/
https://pubmed.ncbi.nlm.nih.gov/15640462/
https://pubmed.ncbi.nlm.nih.gov/10837292/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
https://pubmed.ncbi.nlm.nih.gov/21410865/
https://pubmed.ncbi.nlm.nih.gov/21410865/
https://www.sciencedirect.com/science/article/pii/S193152441400200X
https://pubmed.ncbi.nlm.nih.gov/25540982/
https://www.nature.com/articles/ijo2017206

Type 2 diabetes:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5394735/
https://casereports.bmj.com/content/2018/bcr-2017-221854
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521152/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6194375/
https://pubmed.ncbi.nlm.nih.gov/27137896/
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-57
https://pubmed.ncbi.nlm.nih.gov/23302544/

Intermittent Fasting 16:8 Strategy

Intermittent Fasting 16:8 Strategy

Intermittent fasting can be done in many ways. Some prefer fasting for 24 hours once or twice a week, whereas other are usually inclined towards fasting for two days a week while eating on the rest of five days. Similarly, some people start seeing the improvements in their body when they go for intermittent fasting 16:8 strategy.

However, you would be surprised to know that most of the celebrities, media moguls, athletes, and social media influencer advance the idea of 16:8 intermittent fasting as it is not only the simplest and easiest method but it also protects from the serious ailments.


The intermittent fasting 16:8 strategy is also known by various other names, with the 8-hour diet and Lean gains protocol being the most notable one. In this technique, you make your decisions on a restricted time window and do not think whether you are hungry or full. However, this setup can prove to be counterproductive if you are not careful. Here, we have deciphered everything that you need to know about 16:8 fasting so that you can fully get the dividends of missing meals.


What Exactly Is the 16:8 Rule?


In this way of fasting, you fast for 14-16 hours daily while confining your eating schedule to 8-10 hours window. During your eating hours, you can eat twice or thrice. For example, if you finish your last meal at 9 p.m. and do not eat anything until 1 p.m. the next day, you are basically fasting for 16 hours. This method was recommended by the famous fitness expert Martin Berkhan as it is quite easy not to eat anything after dinner and then skipping breakfast the next day. Similarly, you also spend the major portion of fasting asleep.


For women, it is suggested that they should fast for 14-15 hours as they generally feel better with shorter fasts. If you are feeling extremely hungry during the fast, you can drink water or other healthy beverages to reduce the feeling of hunger.


16:8 Fasting Schedule


Firstly, you will have to select the eight hours during which you will be consuming all of your meals. People generally choose to eat between noon and nine o’ clock in the evening because in this way, they only have to skip their breakfast. Here are some appropriate eating windows for 16:8 intermittent fasting strategy:
11 am to 7 pm
12 pm to 8 pm
1 pm to 9 pm


It is crucial to use your mealtimes and sleeping patterns as a guide while implementing the 16:8 strategy. For example, if you feel extremely hungry at night before going to bed, you can choose the 1pm to 9 pm window so that you can get an evening snack. Here is a sample schedule that will help you to conveniently adopt 16:8 plan:


8:00 am Waking Up
8:30 am Drink black coffee/tea or lemon water
8:45 am Skipping morning breakfast
1:00 pm Lunch
4:00 pm snacks or light meal
7:00 pm Dinner
8:30 pm Snacks
9:00 pm Starting of the fast for 16 hours


Which Foods to Eat?


Fortunately, there are no hard and fat rules of food in intermittent fasting 16:8 strategy. Not only that, there is also no calorie restriction; implying that you would not be wasting your time monitoring the intake of carbs. Nonetheless, it is still critical to limit the consumption of junk and processed foods as they might not only increase your weight but also invite chronic heart ailments. Here, we have outlined some healthy food choices that will surge the positive effects of intermittent fasting:


Vegetables and fruits
Healthy fats, including seeds, avocados, coconuts, and olive oil
Protein rich diet, such as eggs, tofu, fish and poultry
Grains, rice, oats, and quinoa


What Really Happens When You Fast?


You are basically eating fewer meals when you fast, meaning that food consumption and the intake of calorie will be decreased. With the 16:8 fasting plan, you skip breakfast and do not eat for a certain period of time. Likewise, your body also strives to balance the hormone levels during fasting so that the fat stores can be made more accessible. Since your body is cut off from the major sources of energy, such as glycogen and glucose, it automatically starts burning fat as its main source of fuel.


Is the 16:8 Fasting Strategy Effective for Weight Loss?


According to a review article published in 2014, implementing the 16:8 fasting rule can reduce body weight by 3 to 8% over a couple of weeks. Similarly, the study also revealed that people who had adopted this technique had a 7% decrease in the waist circumference, indicating that they also lost belly fat. In another study, the researchers found that intermittent fasting caused less loss of muscle tissues when compared to the traditional dietary plans. The aforementioned studies certify that this fasting technique has great benefits for weight loss and other fat-related issues.


Other Health Benefits of 16:8 Strategy


Apart from weight loss, the intermittent fasting 16:8 strategy fasting can also prove to be instrumental in mitigating the symptoms of several heart-related diseases. In addition, it also boosts your metabolism and decreases the risks of diabetes. Here are some amazing benefits of 16:8 intermittent fasting that will compel you to start adopting this plan:
Heart Health: Fasting drastically reduces the risk factors that are linked to the heart-related diseases, including LDL cholesterol and inflammatory markers.

Increased Longevity: If you want to live longer, then fasting intermittently should be your best bet as it will increase your lifespan.

Repairing of Cells: Fasting invokes the process of autophagy, which removes the waste cells and repairs the morbid ones.


So, Should You also Try 16:8 Fasting?


It is ultimately a personal choice. If you are healthy and have sound sleeping patterns, you should definitely go for it to improve your overall health. However, you should be mindful of the riskier elements and should know how the fasting is linked to your food choices. Having said that, it would always be conducive to consult a registered dietician before embarking on your journey of intermittent fasting.

Intermittent Fasting Diet Plans

Intermittent Fasting Diet Plans

Intermittent fasting is a way of eating in which you do not eat any food for a limited amount of time each day. Rather than limiting the calorie intake, intermittent fasting limits the time-window in which you can eat something. Though it is crucial when you eat, what you eat also has significant importance. During the times when you are allowed to eat, it is pivotal to focus on proteins, carbohydrates, and healthy fats. If you also want to try intermittent fasting but don’t know what to eat and where to start, here is a breakdown of all the healthy intermittent fasting diet plans that you can adopt to become a master in your fasting game.


Basic Plan for Beginners


If you have never fasted in your life, it is better to first dip your toes into the fasting waters in order to maximise your chances of success. In the basic plan, you are allowed to eat anything from 8 a.m. to 6 p.m. while fasting for the rest of 14 hours in 24-hour period. Most of your fasting time will be spent while you are asleep and you would not have to endure the hardship of staying hungry for so long. You can follow this pattern during the fasting hours:


8:00 AM: Breakfast
You can start your day with a smoothie as it is not only easily digestible but also tasty and healthy. However, it is recommended that you drink a green smoothie over a high-sugar fruit smoothie in a bid to keep the levels of blood-sugar stable.

12 PM: Lunch
For lunch, always try to consume protein-rich meals with vegetables and unprocessed. Thereafter, you can have sweet snacks at 2:30 PM to satiate your sweet tooth.

5:30 PM: Dinner
Nothing can beat the combination of salmon and vegetables at dinner. The green vegetables are an amazing source of antioxidants, whereas salmon is high in omega-4 fats. The nutrient density and taste of salmon is perfect for most people.


Meal Plan for Intermediate Fasting

It is one of the most adopted intermittent fasting diet plans. In this, you will be fasting for 18 hours and only eating between 12 p.m. and 6 p.m. within a 24-hour period. You can practice this plan during the workweek as you will be spending the major portion of non-fasting days in office. Since you are skipping your breakfast, you can start your day with a cup of herbal tea or green tea. Most importantly, never forget to keep yourself hydrated by drinking enough water.


Now that your fasting time has increased by four hours, it is critical to include enough healthy fat in your first meal (at noon). A well sourced burger or any other item rich in the fat will work well. The amount of fats can be increased by dressing the burger with an avocado.


Thereafter, you can go for nuts and seeds around 2:30 PM. Soaking them beforehand would help in killing the enzymes like phytates that might cause digestive problems. At 6:00 p.m., you can have your dinner with protein rich diet to energise yourself.
12 PM: First meal of burger with avocado
2:30 PM: Soaked seeds and nuts
6:00 PM: Fish and vegetables
2-Day Meal Plan
While adopting this plan, you should eat continually for five days while restricting the calorie intake to 700 on the other two days. Make sure to consume healthy meats, vegetables, fats, and fruits on the non-fasting days in order to stimulate your body and structure the meals. Eating healthy diet will enable you to perform better on the days when you would be restricting your calorie intake.
On the two days of restriction, it is absolutely fine to have snacks or smaller meals throughout the day. In addition, you can also eat a moderate-size lunch and dinner to ensure that you are adhering to the minimal requirement of the calorie intake. You can even use some apps to track if you have consumed 700 calories.


The 5-2 Meal Plan for Advance Fasting

Though this plan is similar to the aforementioned 2-day plan, it is one of those intermittent fasting diet plans that the beginners should not even think of opting. In this, you will eat healthy diet five days a week and will eat nothing for two non-consecutive days of the same week. For example, you can fast on Tuesday and Saturday but eat vegetables, fruits, and healthy fats on the remaining five days.


It is imperative to talk to your doctor before going for this plan as it will be harmful for the people suffering from any medical condition. The fasting experts recommend that the coffee drinkers should continue their coffee intake during the fasts and people should also drink enough water to stay hydrated.

Monday: Eat fruits, fat-rich diet, vegetables, and meat
Tuesday: Fast
Wednesday: Eat fruits, fat-rich diet, vegetables, and meat
Thursday: Eat fruits, fat-rich diet, vegetables, and meat
Friday: Eat fruits, fat-rich diet, vegetables, and meat
Saturday: Fast
Sunday: Eat fruits, fat-rich diet, vegetables, and meat


Alternate-day Fasting


Though this plan is also not for beginners, its pattern is quite simple. You just don’t need to eat anything every other day, meaning that fasting after the gap of one day. On non-fasting days, you can consume healthy diet, including vegetables, fruits, fats and protein. Similarly, on the fasting days, you can go for herbal tea, coffee and water.


Monday: Eat fruits, fat-rich diet, vegetables, and meat
Tuesday: Fast
Wednesday: Eat fruits, fat-rich diet, vegetables, and meat
Thursday: Fast
Friday: Eat fruits, fat-rich diet, vegetables, and meat
Saturday: Fast
Sunday: Eat fruits, fat-rich diet, vegetables, and meat


Bottom Line
Each of the intermittent fasting diet plans mentioned above plans caters to the needs of different kinds of people. If you are a beginner, you should definitely not risk going for the advanced levels. Similarly, if you are aware of the complexities of intermittent fasting and have already experienced various plans, you can then try advance intermittent fasting. Most doctors recommend that you should try all the plans at least once to find which one is the most prolific for you.

Intermittent Fasting For Busy Mothers

Intermittent Fasting For Busy Mothers – Does It Work For Moms?

Intermittent fasting is a unique weight loss approach that comes with plenty of benefits. It requires you to choose eating and fasting windows of your choice and to stick to them until you reach your weight loss goal. In addition to weight loss, IF improves mood, controls blood pressure and blood sugar, removes cravings, and initiates cellular autophagy – a process which cleanses your body of damaged cells. Intermittent fasting for busy mothers is also a great way to improve their eating patterns.


For example, when you get into the habit of avoiding food for a specific time period, then snubbing snacks during that period becomes a lot easier.
Of course, you’ll need to check with your doctor to see if intermittent is safe for you. Here’s what you need to know about this excellent weight management approach.


How to get started?

The first rule to getting started with intermittent fasting is to take a slow start. As a beginner, your body can’t handle going 16-20 hours without eating. Moreover, as this fasting regime grows, the difficulty of sticking to the program increases and your temptation to quit without shedding extra pounds may also increase.
What you should do is to start with a 10-12 hour fast every other day. You can also increase the gap between days to lower the difficulty.
Once you get used to this routine, move to 14-16 hour fast and lower the gap between days. 16-hour fasting is extreme level intermittent fasting and doing this twice or 3 times a week is enough to quickly bring your weight down.
Also, if you find it difficult to cope with long fasting period, then IF lets you take drinks to keep your stomach occupied. Water, herbal tea, coffee, and black tea are the most popular drinks that make intermittent fasting for busy mothers simpler.


Which meals to skip?

While IF for beginners may allow you to have three meals a day, its advanced levels require you to skip meals. For example, in 16:8 fasting, you are required to skip at least one meal. However, a lot of mothers find it concerning that skipping meals will reduce their possibility of bonding over meals with young children.

You can deal with this aspect by skipping breakfast. The reason it works so well is that morning is generally the most rushed time of the day, which means your kids will hardly notice that you skipped breakfast. Not only this, you will have other two meals of the day to enjoy with family. On the other hand, if you skipped dinner or lunch, then it will definitely become noticeable to your family.
There are also IF approaches that don’t require you to skip meals every day. For example, alternate-day IF lets you eat three meals a day, then stops you from eating the next entire day.
You can apply this approach twice a week for it to really work. Also, make sure to fast on working days so that you can enjoy all the weekend meals with family. After all, it’s important to be part of the family during meal times.
What are the top types of intermittent fasting for busy mothers?
While there are plenty of IF techniques for different people, the following three work the best for busy mothers:

Alternate Day Fasting


This is a simple yet super effective technique for busy mothers. It requires you to do 24-hour fast 2 or 3 times per week, allowing you to have three normal meals for the remaining days.
A lot of busy mothers prefer this technique as it enables them to easily prepare meals without changing their busy schedules. Besides, it’s super effective for weight loss. So give it a try to see quick results.

Time Restricted IF


It’s a daily fasting approach which requires you to eat during a set window every day. The window is typically 6-8 hours long in which you take a fixed amount of calories to lose weight. According to scientists, eating earlier in the day is the best way to make this approach work.

In addition to weight loss, time restricted fasting offers the following benefits:
Improved blood sugar
Stable blood pressure
Stable insulin levels
The majority of busy mothers that apply this fasting approach eat between 10 am and 6 pm.

5:2 Fasting


In this type of fasting, you only take 25% of your regular calories and fast just twice a week. For the rest of the week, you eat normally, making sure that your calorie consumption is less than the amount of burned calories.
A lot of busy mothers struggle to keep up with this fasting approach as it involves calorie counting. However, it’s right up there with the other two techniques in terms of effectiveness.


It is said that famous TV host Jimmy Kimmel lost his weight using this approach. Give this method a try to see if it works for you.
What type of busy moms should avoid intermittent fasting?

There are a few types of busy mothers that shouldn’t fast intermittently.

These include:
Pregnant: Please avoid all forms of fasting during pregnancy.
Breast feeding moms: If you are breastfeeding, then intermittent fasting isn’t for you. Please wait until you finish breastfeeding before applying any weight loss techniques making sure to consult your doctor first.
Women with diabetes: While a lot of diabetes patients use intermittent fasting to control blood sugar, it’s important that you check with your doctor if you have diabetes. Fasting intermittently for diabetes patients requires a carefully crafted plan. Therefore, checking with a medical specialist is important first.


If you are already in good shape: It goes without saying that women that already have their weight under control don’t need fasting. Doing so could be counterproductive. Always consult a fitness / nutrition specialist beforehand.

Final Words
Intermittent fasting for busy mothers is a lot simpler with the right approach. So do some R&D to find what works for you, and don’t forget to check with your specialist before diving in. Good luck!

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