There are many ways to engage in intermittent fasting, which is an eating cycle where you set specific windows of time without eating, and for having normal meals.
One popular method is called the 16/8 fasting, also known as the Leangains diet. This is where you set an 8-hour window when you are allowed to eat normally and then skip meals for the remaining 16 hours of the day.
The 16/8 fasting method has been shown to support increased weight loss, improved blood sugar control, and enhanced longevity. It has become a popular method because it requires less effort in forming a habit, as long as you can stick to your 16/8 windows.
Does it make you lose weight fast? Well, like any other diet method, results vary from person to person. Some people who followed the 16/8 intermittent fasting method reported seeing results within just a week to 10 days into their program. Those who are already healthy and do not eat snacks very much may not see the weight loss come as fast.
Are you considering trying this method? Here are some tips to help you get started:
Choose Your Window Hours
The best diet schedule will be the one you can stick to and which suits your lifestyle and weight goals. One of the reasons the 16/8 intermittent fasting method is a hit among those who want to lose weight is because it is very easy to follow.
So the first thing to do is to choose the 16 hours you will give up food and the 8 hours you will eat normally in. People often choose from 9:00 a.m. to 5 p.m. as their eating window. In this schedule, you can still have breakfast, a lunch, an afternoon snack and an early dinner before you start fasting at 5 p.m.
Others may start their fasting at 8 p.m. and then not eat until noon the next day. That’s easier if you already skip breakfast.
There’s a recommendation from some sources to have an earlier eating schedule, like 7:00 a.m. to 3:00 p.m., because they believe your body is primed to eat earlier in the day. Mornings are also when blood sugar control is best for most people and when your body digests food faster.
However, there is an alternative viewpoint that as omnivores our period of ‘heaviest’ eating is around dusk. Work out what is best for you and budget your time windows accordingly.
You can do it every day or exclude weekends. You can experiment and find the best time and days that suit you.
Eat Nutritious and Balanced Food
To make intermittent fasting work best for your weight loss goals, it is important to eat nutritious food during your eating window. Stick to whole foods and beverages as much as you can. These include fruits, vegetables, whole grains, and protein-rich foods such as meat and fish.
In addition to water, you can drink beverages during your fasting window provided that they don’t have calories, such as unsweetened tea and black coffee. This will also help you control your appetite in your fasting periods.
Be Prepared to Experience Some Side Effects Initially
It is important to be aware of the side effects you might experience when you first begin intermittent fasting. This may include feeling hungry and weak, or having headaches or fatigue, which eventually subside as you get into the routine.
You may also feel prompted to binge eat during your meal window, so you need to be mindful of eating moderately. It is recommended to have several small meals spaced evenly during your 8-hour window to stabilize your blood sugar and control your hunger.
You Can Still Exercise
Definitely, you can still exercise while fasting. In fact, the 16/8 method has been designed for athletes to optimize their energy levels, burn more fat and build more muscle. Just remember to work around your exercise and fasting schedule. You may have to do lighter and easier workout routines so you won’t feel run down. Listen to your body so you know how much exercise you can handle.
Know If It Is Right for You
Generally, the 16/8 intermittent fasting method is considered safe for most healthy individuals. However, it is not recommended for people who have underlying health conditions such as diabetes, eating disorders, women who are trying to conceive, and those who are breastfeeding. So before you start with this method of losing weight, talk to your doctor.
Bottom Line
The 16/8 intermittent fasting method is known to help in losing weight and also in providing other health benefits. It is relatively easy to follow and you can set your own schedule based on what fits your lifestyle and health goals. It may give some people fast results, but if you don’t see immediate effects, don’t give up too easily.
