Intermittent fasting is a diet that cycles between periods of eating and fasting. The most common type is the 16:8 diet, which means you eat during an 8-hour window each day and fast for the remaining 16 hours. You can also try other schedules, like 20:4 or 24:1. You may want to experiment with these different types of intermittent fasting and see what works best for you!
What is 16/8 Intermittent Fasting
The 16/8 intermittent fasting is a way of fasting that involves a 16-hour fast, followed by an 8-hour eating window. This type of fasting is not only more manageable than traditional fasting, but it’s also been shown to be more effective. In one study, this type of intermittent fasting resulted in weight loss for obese people with no other major changes to their diet or lifestyle. One day you’ll be fasting for 16 hours and the next day you will have your 8 hours to eat. You can even break up your eating window into two 4-hour blocks if you want.
How to Start Your 16/8 Intermittent Fasting Plan
There are many ways to implement this type of fasting, but sticking to the same routine every day will make it easier for your body to get used to the change. On days when you are doing longer workouts, don’t worry about following any specific time frame as long as you’re not eating within 3 hours before starting a workout (or 2 hours after).
If you’re ready to get started with the 16/8 intermittent fasting, here are a few pointers:
- Make sure to eat at the same time every day. This will help your body know when it’s time to eat and will prevent overeating.
- Keep healthy snacks on hand for when you feel hungry between meals. To avoid overeating, try not to let yourself get too hungry.
- Drink plenty of water and stay hydrated during the day. It is also important to drink enough liquids before bed. Doing so helps reduce the effects of dehydration that can occur overnight and can leave you feeling groggy in the morning.
These tips should be helpful in getting started with your new lifestyle! Remember, everyone starts somewhere, even if they don’t make big changes right away.
Samples of 16/8 Intermittent Fasting Plan
It’s really important to eat a hearty breakfast when following the 16/8 Intermittent Fasting Plan. Here is what a sample day looks like with two meals during an 8-hour period of fasting and two meals during the 16-hour eating window.
Sample 1
- Breakfast: 2 eggs, 1 cup of oatmeal, 1⁄2 banana
- Lunch: green salad with chicken, avocado, red onion, and black beans served over mixed greens or spinach
- Dinner: 1 serving grilled salmon or 5 oz lean steak served with 1 cup of roasted vegetables (onions, peppers, asparagus) and mixed green salad
Sample 2
- Breakfast: scrambled eggs, coffee, or tea
- Lunch: protein shake made from ice water and one scoop of your favorite protein powder (or use frozen fruit for extra flavor), coffee or tea
- Dinner: 1 large baked sweet potato topped with cooked chickpeas, chopped kale, and coconut oil, 3 cups cooked quinoa, 1 sliced apple, and 1 tablespoon of raw almond butter
Conclusion
If you want to start your journey today, try starting small with the 16/8 fasting schedule or even just skipping breakfast tomorrow. The most difficult part of intermittent fasting is sticking to it! There are many benefits but only if done correctly!
