A perfect Intermittent Fasting Diet Plan: Nowadays, intermittent fasting has become a health trend that actually works. It’s perfectly claimed to cause weight loss very easily, improve metabolic health, and perhaps even extend a healthy lifespan.
As you know intermittent fasting (IF) is currently world’s one of the most and famous health and fitness trends.
People are using intermittent fasting diet plans to lose weight, improve their health and simplify their lifestyles and live fit and fine life.
There are many effective methods of this eating pattern exist.
Every method can be very effective, but figuring out which one works best depends on the individual.
What Is 16/8 Intermittent Fasting Diet Plan?
16/8 intermittent fasting, which people sometimes call the 16:8 diet, 16:8 plan or intermittent fasting diet plan, is a popular type of fasting. People who follow intermittent eating plan will fast for 16 hours a day. Then consume all of their calories during the remaining 8 hours.
Recently 16/8 intermittent fasting is one of the most popular, famous styles of fasting. Proponents claim that it’s an easy, convenient and perfectly sustainable way to lose weight very fast and improve overall health.
This article exactly reviews 16/8 intermittent fasting diet plan, how it works and whether it’s right for you.
Cycle of 18:8 fasting plan
16/8 intermittent fasting plan perfectly involves limiting consumption of foods and calorie-containing beverages to a set window of 8 hours in a single day. And abstaining from eaten foods for the remaining 16 hours.
This cycle can be repeated as frequently as you like and as you get more effect — from just once or twice per week to every day, depending on your personal preference.
Benefits of 16/8 Intermittent Fasting
Suggested benefits of the 16:8 plan include:
- Weight loss perfectly very fast and fat loss
- Perfectly prevention of type 2 diabetes
- Improve blood sugar
- Boost brain function
- Increase longevity
- Other obesity-associated conditions
How to do it
The easiest and best way to follow the 16:8 diet or intermittent fasting diet plan is to choose a 16-hour fasting window that includes the time that a person spends sleeping.
Recent trends of intermittent fasting, some experts actually give perfect advise. According to experts, finishing food consumption in the early evening, as metabolism slows down after this time. However, this is actually not feasible for everyone.
Hence, some people may not be able to consume their evening meal until 7 p.m. or later. Even so, it is best and perfect to avoid food for 2–3 hours before bed.
Choose one of the best following 8-hour eating windows:
- 9 a.m. to 5 p.m.
- 10 a.m. to 6 p.m.
- noon to 8 p.m.
Within this above time-frame, people can eat their meals and snacks at convenient times. Eating regularly is very important to prevent blood sugar peaks and dips and to avoid excessive hunger.
Thus, some people may need to experiment to find the best eating window and mealtimes for their lifestyle.
What can you drink or eat during intermittent fasting?
Water, coffee, and other without calorie of zero-calorie beverages are allowed during the fast, but no solid foods are permitted in intermittent fasting. If you’re doing this to lose weight, it’s really very important that you eat normally during the eating periods. So, you should eat the same amount of food as if you hadn’t been fasting at all.
Study: Fasting is ‘nothing special’ for weight loss. Experts disagree
Should people who really like intermittent fasting be put off by the findings?
Intermittent fasting is the go-to weight-loss plan for many of us, so a new study exactly suggesting it’s less effective than other traditional diets and comes with some real health drawbacks may seem concerning.
But finally, experts who study intermittent fasting cautioned against misinterpreting the exact results and perfectly sticking with the approach if it works for you.
First, the findings: A randomized controlled trial found participants who actually fasted on alternate days lost less weight than those who simply ate less every day — even when both groups finally ended up restricting the same amount of calories overall, according to the study perfectly published in the journal Science Translational Medicine.
People in the fasting group also perfectly lost more muscle mass and less body fat than the traditional dieters, likely because they really moved less throughout the day, researchers found. So, reducing physical activity and exercise may be the body’s subconscious response to fasting, they noted.
The findings exactly suggest intermittent fasting is “no magic bullet” and there’s absolutely nothing special about it compared to a standard diet.
Still, it’s really important to note that both eating approaches led to perfectly weight loss.
Actually, the study was not totally designed to work out which diet is best, but rather to understand fasting better.
Anyone who actually finds fasting appealing does not, therefore, finally need to switch to another diet, but should consider what really effects fasting may and may not have.
The study involved 36 “lean healthy” adults who actually were first perfectly monitored for a month to gauge their typical diet and exercise habits. They ate about 2,000 to 2,500 calories per day at baseline and were then randomly divided into three groups:
Group 1 represented a traditional diet. Participants ate 25% fewer calories every day than their baseline diet.
Group 2 represented alternate day fasting. Participants ate nothing one day, then consumed 150% of their baseline diet the next.
Group 3 also properly represented alternate day fasting, but without a net calorie deficit. Participants ate nothing one day, then consumed 200% of their baseline diet the next.
The first two groups finally reduced the same amount of calories overall, but in different ways. The third group actually didn’t reduce overall calories at all since participants ate twice as much on their “feast” days.
So finally, after three weeks of these regimens, the people actually doing a traditional diet lost about 4.2 pounds — most of it fat. Those who are doing alternate fasting lost 3.5 pounds — half of its fat and half muscle mass. The people in group 3 actually didn’t lose a significant amount of weight. Researchers finally found no exact evidence of fasting-specific effects on metabolic or heart health.
The loss of muscle mass actually wouldn’t be immediately noticeable or harmful for most people, but preserving lean tissue is really important for long-term functionality and health, especially as we get older. Staying active is most important to keep muscle mass, as is consuming enough energy, particularly protein.
‘Nobody does alternate day fasting like this’
Critics finally pointed out the study involved lean adults who don’t lose weight quickly and very easily in the first place. They also noted that the actual study didn’t reflect real-life conditions because the fasting participants were properly instructed to eat too much on their “feast days.”
Nobody does alternate day fasting like this, said a person who has been studying alternate day fasting for 15 years.
Nobody force feeds themselves 150% of their needs… actually No one is ever going to eat like 4,000 calories every other day and then fast. It’s actually a little weird.
Previous studies have shown alternate day fasting works because actually people don’t binge on their “feast days” in real life and eat only about 10% more than usual, so they really can’t make up for the lack of calories from their fasting days and lose weight properly.
Most people actually wouldn’t eat 50% more than usual if left to their own devices, noting the study participants still lost weight regularly even when prescribed to consume those extra calories.
Previous research has also perfectly shown traditional diets and alternate day fasting produces similar quick weight loss, body composition changes — including muscle mass loss properly — and metabolic benefits.
Is Intermittent Fasting Great Option for Weight Loss?
Intermittent fasting is a really great option for quick weight loss, but it’s not actually better than calorie restriction — both produce similar benefits, so you just have to properly figure out which really works better for you.
The actual popularity of intermittent fasting is that it requires no knowledge about nutrition and no need to perfectly count calories — people only need to know actually how to read their watch.HealtHowdy.com
Water, coffee, and other without calories of zero-calorie beverages are allowed during the fast, but no solid foods are permitted in intermittent fasting. If you’re doing this to lose weight, it’s really very important that you eat normally during the eating periods. So, you should eat the same amount of food as if you hadn’t been fasting at all.
Experts suggest that a person needs to perfectly follow the basic rules for at least 10 weeks to witness some positive results. Following the diet perfectly and properly for this period of time will really help you shed 3 to 5 kilos of weight (depending on your BMR).
Intermittent fasting may make you feel sick for some period of time. It’s actually depending on the length of the fasting period, people may experience headaches, lethargy, crankiness, and constipation sometimes.
To reduced body weight very fast, this fasting can really help lower cholesterol, improve glucose control, perfectly reduce liver fat and improve blood pressure. Intermittent fasting increases endurance, better motor coordination, and improved sleep.
“Intermittent fasting” actually gives the full freedom to enjoy chocolate, and the flavonoids in dark chocolate are perfectly linked to anti-inflammatory benefits for brain and cardiovascular health.
16:8 intermittent fasting is a very famous and popular form of intermittent fasting. Potential benefits include weight loss perfectly and easily, loss unwanted fat, and a reduction in the risk of some diseases in the body.
Eat a fresh and healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
There are actually different types of intermittent fasting. Some people like the alternate day approach — eating nothing or very little one day, then normally the next and regularly repeating that pattern — because it lets them have a “day off” from dieting. Any quick weight loss and health gains will be more perfect evident if the fasting is alternated with healthy eating and combined with an active lifestyle.
The less strict 5:2 intermittent plan calls for two non-consecutive fasting days a week. Strict time-restricted feeding, or 16:8, calls for people to perfectly consume all their calories during an eight-hour window and fast for the rest of the day.
Alternate day fasting and the 5:2 intermittent plan generally result in about twice as much weight loss as time restricted feeding.
So, keep on doing (fasting) if it really works for you. I wouldn’t be put off by these findings because they really don’t represent what people actually do during these diets.
Finally, at last, the plan is not right for everyone. Individuals who wish to follow the 16:8 intermittent fasting diet should really speak to their doctor or dietitian if they have any concerns or underlying health conditions.