Have you ever heard of the notion of Intermittent Fasting (IF)? Some individuals may be perplexed and scared when they first hear about this fasting method, but after they understand the principle and scientific logic behind it, they may be amazed with its efficacy and simplicity!
The concept behind 16:8 Intermittent Fasting is simple: you can eat anything you want during the feasting period of 8 hours every day, then fast for 16 hours straight. During the fasting time, you may only take simple water, black coffee, tea, or anything with no calories. Is it tough to put in place? Not much, given you’ve already slept for 8 of the 16 hours. This is the most popular feasting window since you can wake up with a cup of 0 calorie black coffee and eat your first meal around 12pm. Of course, this is not a recommended time; it is entirely up to your own taste based on your lifestyle and habits. When you’ve become used to the 16:8 diet, you may try the 18:6 or even the 20:4 diet for even better results! You could have a lot of questions about the IF diet right now, so let’s answer them with more information below!
IF’s premise: Insulin
When we eat, our pancreas creates insulin to help break down the foods we eat and store the glucose in our bodies for later use. When our insulin levels fall far enough and for long enough during fasting, the cells release the stored glucose as energy, which can result in weight loss when our body begins to burn fat for energy after the glucose stored before has been used up. The average human body begins to burn fat after 12 hours of fasting; so, 16 hours of fasting is an optimal interval for our body to burn fat.
Do I have to stick to the IF diet completely after I’ve started? Not at all.
There are additional types of IF diet programmes, such as daily IF and weekly IF (6 days with normal diet and 1 day fasting, or 5 days with normal diet and only eat up to 500 calories on the next 2 days). The 16:8 IF eating plan is the simplest of the lot. One of the factors that contribute to the IF diet’s popularity is its versatility; you may adjust the feasting window at any moment.
For example, if you have a breakfast date on the weekend or are going on a two-day culinary adventure, you may simply adjust your feasting window because it will not have a substantial impact on the outcome. It’s a different storey if you change your fasting period on a frequent basis.
Is there anything I should avoid while on the IF diet? : No.
You can eat anything you want during the feasting window, but in order to lose weight safely and successfully, you must also limit your calorie intake and maintain a balanced diet at all times. Keep in mind that you should consume adequate nutrients throughout your feasting window and avoid eating too much processed food.
During the 16-hour fast, you can only drink zero-calorie drinks such as black coffee and plain water. Avoid bottled beverages, even if they are labelled as zero-calorie, because some are sweetened and may increase the release of insulin in the body, which may eventually disturb your fasting.
What if I become hungry while fasting? Try your hardest!
It may be challenging for you if you eat a lot or are used to eating more than three meals each day. However, some people are already telling themselves that “I am going to be very hungry” before beginning the diet plan; therefore, it is important to convince yourself before beginning the plan and try to distract yourself by doing interesting but low-energy-consuming activities to alleviate the hunger that you are experiencing. If you’re hungry, you should also drink more water.
Although Intermittent Fasting offers many extra health benefits, such as improving skin condition and freshening breath, it is not recommended for pregnant women, individuals who live stressful lives, lack nutrition, and have bad sleep. If you encounter any of the following health issues: hair loss, mental difficulties, skin problems, debility, and so on, you should immediately cease the IF diet plan. If you want to try the IF diet but have a history of gastric or other chronic illness, consult your doctor first!