16:8 Intermittent Fasting Schedule and Meal Plan
Irregular fasting, or the act of fasting for a set period, has upset the customary three-dinners daily mentality and changed the manner in which we consider eating times. It is as of now one of the most well-known wellbeing patterns, with the 16:8 eating routine being among the most widely recognized.
Individuals are receiving discontinuous fasting rehearses as a methodology to shed pounds, improve mind work, and disentangle their dietary patterns and supper plans. In any case, what is the 16:8 irregular fasting diet, and how would you begin?
What Is 16 8 Fasting?
Many people prefer to eat between noon and eight o’clock in the evening, as this means that they only need to skip breakfast, while still eating a typical lunch and dinner.
Some eating windows include:
- 10 am to 6 pm
- 11 am to 7 pm
- 12 pm to 8 pm
When developing your 16:8 plan, you may want to use your current sleep patterns and mealtimes as a guide. For example, if you are an early riser, then you may choose to break your fast around 10 am to avoid excess hours without food intake. Or perhaps your appetite is the greatest at night before bed. If this is the case, then you may decide on a 1 pm to 9 pm window to allow for an evening snack.
Sample 16:8 Fasting Schedule
- 7:00 am Wake up
- 7:30 am Lemon water
- 7:45 am Skip your morning meal
- 12:00 pm Lunch
- 3:00 pm Snack
- 6:00 pm Dinner
- 7:30 pm Snack
- 8:00 pm Begin fast for 16 hours
Foods to Eat
Unlike most diets, 16:8 intermittent fasting does not have any food rules or restrictions. There is no calorie restriction, meaning that you don’t waste time calorie counting or monitoring your intake of carbs. For this reason, many people find that it simplifies their eating habits and allows them to spend less time meal planning.
However, it is still recommended to limit intake of processed and junk foods, as these are associated with weight gain and an increased risk of diseases such as obesity, heart disease, and certain types of cancer.
Even while intermittent fasting, try to focus on healthy food choices which include:
- Fruits and vegetables
- Whole grains and complex carbohydrates: Such as brown rice, oats, barley, quinoa, and more
- Lean proteins: Lean red meat, poultry, fish, beans, tofu, nuts, seeds, and eggs
- Healthy fats: From fatty fish, olive oil, avocados, coconuts, nuts, and seeds
The 16:8 diet allows for calorie-free drinks during the 16-hour fasting period. These include water, unsweetened teas, and black coffee. In addition to preventing dehydration, beverages may also play a crucial role in decreasing hunger cues. Drinking plenty of fluids may help increase feelings of satiety, meaning that you will feel fuller for longer.
Benefits
16:8 intermittent fasting is associated with a number of health benefits, including:
Weight Loss and Difference in Body Composition
The 16:8 diet has become a favored weight loss program among dieters, and for a good reason. There is evidence that intermittent fasting may help you lose weight and boost your metabolism. It does this in two ways:
First, fasting makes you eat fewer meals, resulting in decreased calorie intake and food consumption. In general, individuals practicing the 16:8 fast skip breakfast and stop eating at a set time. Therefore, unless you overcompensate by eating much more during meals, you end up consuming fewer calories during the limited 8-hour timeframe.
Additionally, your body also adjusts hormone levels during a fast to make fat stores more accessible. Basically, when your body is cut off from its preferred sources of energy, namely glucose and glycogen reserves, it will adapt to start burning fat as its primary source of fuel. This means that you are not only losing pounds, but a portion of that weight loss will come from body fat storage.
How much weight can you expect to lose on an intermittent fast? According to a 2014 review article, intermittent fasting was found to reduce body weight by 3 to 8% over 3 to 24 weeks. This study also determined that participants had a 4 to 7% reduction in waist circumference, meaning that they lost belly fat.
A different review study found that intermittent fasting may cause a weight loss of 11 to 16% after 12 weeks. Furthermore, researchers noted that intermittent fasting resulted in a lower loss of muscle tissue when compared to typical calorie restriction diets
Decreased Risk of Type 2 Diabetes
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Type 2 diabetes develops, in part, due to insulin resistance. Insulin is a hormone that tells the cells of your body to absorb and use blood sugar for energy. In people with insulin resistance, insulin is no longer able to effectively communicate with cells, resulting in chronically high blood sugar.
Research has shown that intermittent fasting may help decrease insulin resistance, improve blood sugar levels, and increase blood sugar control. One review study found that intermittent fasting decreased fasting blood sugar by 3 to 6% and fasting insulin levels by 20 to 31% in people with a diagnosis of prediabetes.
These findings indicate that intermittent fasting may be able to benefit people at risk of developing type 2 diabetes.
Increased Longevity
One of the most exciting theories about fasting is the possibility that it could extend your lifespan. However, much of the science in this area is based on research conducted using animals and not humans.
Animal studies have shown that intermittent fasting increases longevity in rats. One such study found that short-term fasting periods increased the lifespan of female rats (9). In a different study, researchers determined that rats in the intermittent fasting group had an 83% increase in life expectancy compared to those on a regular diet.
Keep in mind that animal studies are considered preliminary research, and many questions about this theory still need to be answered using high-quality human studies.
16:8 Fasting Meal Plan Sample
Are you interested in trying the 16:8 diet? Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals.
Monday
Meal #1: Avocado chicken salad
Snack #2: Handful of mixed nuts with apricot slices
Meal #3: Macadamia basil pesto pasta
Snack #4: Glass of red wine and cheese
Tuesday
Meal #1: Vegan chickpea salad
Snack #2: Apple slices with peanut butter
Meal #3: Teriyaki chicken and cauliflower rice
Snack #4: Mixed berries with coconut cream
Wednesday
Meal #1: Tuna avocado salad on a whole wheat wrap
Snack #2: Greek yogurt
Meal #3: Asian fried noodles
Snack #4: Two chocolate chip cookies and a glass of milk
Thursday
Meal #1: Broccoli tofu salad with quinoa
Snack #2: Piece of dark chocolate and bowl of mixed berries
Meal #3: Seared salmon with brown rice and parmesan-kale salad
Snack #4: Baked apple with cinnamon
Friday
Meal #1: Turkey chili with cornbread
Snack #2: Organic edamame and almond slices
Meal #3: Grilled shrimp served with corn and black bean salsa
Snack #4: Fruit salad with walnuts
Saturday
Meal #1: Grilled salmon with brown rice and mixed greens
Snack #2: Greek yogurt topped with raspberries
Meal #3: Mexican tempeh quinoa salad
Snack # 4: Watermelon slices sprinkled with sea salt
Sunday
Meal #1: Sprouts, chicken, and quinoa Buddha bowl
Snack #2: Hummus and pita with raw veggie sticks
Meal #3: Hearty chicken tortilla soup with garlic bread
Snack #4: Banana slices dipped in dark chocolate
Side Effects and Safety Concerns
Proponents of intermittent fasting find that it is an effective approach to lose weight and simplify their diet. However, this diet has drawbacks and may not be appropriate for everyone.
As you might imagine, the most common side effect of intermittent fasting is hunger. Additionally, people sometimes report symptoms such as weakness and fatigue during the fasting window, especially when first starting the 16:8 eating plan.
Overeating or binge eating can also occur during the eating window. This may result in weight gain, digestive issues, and unhealthy food habits.
If you are underweight, intermittent fasting may not be the right option for you and could result in harm to your health. Additionally, individuals who have a history of eating disorders may want to avoid intermittent fasting, as this regimen may not provide enough flexibility to support treatment and recovery.
People with underlying medical and health conditions should speak with a healthcare professional before trying the 16:8 diet. This includes anyone who:
- Has diabetes
- Is taking certain medications
- Has low blood pressure
- Is underweight or malnourished
- Has a history of an eating disorder
- Is trying to become pregnant
- Is pregnant or breastfeeding
Furthermore, if you find that you are uncomfortable with the idea of fasting for 16 hours, then the 16:8 diet may not be the best choice for you. Ultimately, there is no one-size-fits-all way to nutrition, and the best diets are the ones that you can maintain for the long run.
Last Word
16:8 discontinuous quick can be a compelling and feasible approach to lose those additional pounds and improve generally speaking wellbeing when joined with a solid way of life decisions. These remember expending an eating routine rich for supplements, restricting shoddy nourishment, meeting your wellness needs, and getting enough rest.
People rehearsing this dietary example should concentrate on eating an assortment of entire nourishments, organic products, veggies, and protein. Hydration is additionally fundamental during irregular fasting and ought not to be restricted to your eating window. Make certain to taste on water and noncaloric refreshments, for example, tea and espresso, for the duration of the day to address liquid issues.
Albeit 16:8 irregular quick is viewed as a protected procedure for generally solid and all around fed grown-ups, you may consider talking with an enlisted dietitian or specialist before beginning any sort of discontinuous fasting plan.
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