Intermittent fasting is a popular dietary strategy that involves alternating periods of eating and fasting. There are different types of intermittent fasting, each with its own benefits and challenges. One of the most common types is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window each day.
The 16/8 method is based on the idea that fasting can help lower insulin levels, increase fat burning, reduce inflammation, and improve metabolic health. Some studies have shown that intermittent fasting can lead to weight loss, improved blood sugar control, lower blood pressure, and reduced cholesterol levels. However, not everyone can tolerate fasting for long periods of time, and some people may experience hunger, fatigue, headaches, or mood swings.
The 16/8 method is suitable for people who are comfortable skipping breakfast or dinner, and who can eat balanced meals and snacks within their eating window. It is not recommended for people who have medical conditions that require regular eating, such as diabetes, low blood sugar, or eating disorders. It is also not advisable for pregnant or breastfeeding women, children, or people with a history of nutrient deficiencies.
To follow the 16/8 method, one needs to choose an 8-hour window that works best for their schedule and lifestyle. For example, some people may prefer to eat from 12 pm to 8 pm, while others may opt for 9 am to 5 pm. The key is to stick to the same window every day and avoid eating anything outside of it. During the fasting hours, one can drink water, black coffee, tea, or other non-caloric beverages.
The 16/8 method does not specify what or how much to eat during the eating window. However, it is important to eat nutritious foods that provide enough calories, protein, fiber, vitamins, minerals, and healthy fats. Some examples of foods to include are fruits, vegetables, whole grains, lean meats, eggs, fish, nuts, seeds, legumes and healthy oils. One should also limit processed foods, added sugars, refined grains, and trans fats.
The 16/8 method is one of the simplest and most flexible types of intermittent fasting. It can help improve health and wellness by regulating appetite hormones, enhancing cellular repair processes, and boosting metabolism. However, it is not a magic bullet for weight loss or disease prevention. It is still important to eat a balanced diet and exercise regularly. Moreover, it is essential to listen to one’s body and consult a doctor before starting any new dietary regimen.
Alternate Ways of practicing fasting are shown below, choose whatever suites you best:
- 16/8 method: This involves fasting for 16 hours and eating within an 8-hour window each day. For example, one might skip breakfast and eat from 12 pm to 8 pm.
- 5:2 method: This involves eating normally for 5 days of the week and restricting calories to 500-600 on the other 2 days. For example, one might eat normally on Monday to Friday and fast on Saturday and Sunday.
- Eat-stop-eat: This involves doing a 24-hour fast once or twice a week. For example, one might stop eating after dinner on Monday and resume eating after dinner on Tuesday.
- Warrior diet: This involves eating small amounts of fruits and vegetables during the day and having a large meal at night. The eating window is usually 4 hours long.
- Alternate-day fasting: This involves alternating between days of normal eating and days of fasting or very low-calorie intake. For example, one might eat normally on Monday, fast on Tuesday, eat normally on Wednesday, and so on.
I myself have been following 16/8 pattern of diet for the past 18 months. I have stopped taking dairy products (occasional sweets & paneer still is taken). I take meals between 1 PM to 9PM everyday (salad is must) while in the morning, I take fruits around 10-11 AM.
This has brought many changes – a) lost 3-4 kg weight initially in first 2 months later it stabilized b) My BMI is around 21 (middle of the normal range ) c) I feel that my immunity is quite better since I started new 16/8 regime and I do not catch infections easily. episodes of cough, cold, sneezing, fever etc are significantly reduced despite I regularly travel in Metro d) headache, which was quite frequent earlier due to prolonged use of laptop/mobile is also gone.
All I can say is Please give it a try… you will not regret.