16 8 intermittent fasting

Put an end to your weight loss struggles. You can do so with the 16:8 intermittent fasting plan. This plan is good for people of all age groups. Moreover, people of all body types can follow this.

Here, we will guide you through it all. You can get quick results with this plan. The results are sustainable. It is easy to follow.

What kind of plan is 16:8 intermittent fasting?

16:8 Intermediate fasting is a diet plan. In this scheme there are two windows. One is an eating window. The other one is a fasting window. In the fasting window, you can not eat anything. It is to restrict calories. 

Moreover, in the eating window you can eat. This creates a balance.

Intermittent fasting is very popular. It helps in weight loss. You can get  better health with this plan. This scheme improves brain function.

What are the benefits of a 16:8 intermittent fasting plan?

There are a number of benefits of this fasting plan. Get to know them all!

●     Help in burning fat and weight loss:

In this plan, you fast for 16 hours. This way you consume fewer calories. It can result in weight loss.

Your body can store fat for energy. The body uses it during fasting.

It increases hormone function. This causes weight loss.

Weight by intermediate fasting is not muscle loss. It is the loss of fats. This supports health.

●     Improves metabolism:

This plan can help improve metabolism. It can keep you healthy. This ensures a good bowel.

●     Improves brain health:

Studies show that intermediate fasting improves brain health.

It can help increase brain function.  This leads to high BDNF production.

BDNF is a protein. This protein can help in the growth of neurons. It increases learning and memory. This ensures good brain health.

●     Can save you from type two diabetes:-

Intermediate fasting is a great method. It can help reduce blood sugar levels.

Studies show that if you do this fasting for 8 to 12 weeks. Then your blood sugar level can drop by 3 to 6%. Thus, it can help with blood sugar.

●      Can simplify your eating patterns:

You will find it easier to control your food intake.

Because in this plan, you don’t eat all day. Thus, you have less food to plan and prepare. This can help your habits.

●     Can improve your heart health:

Fasting can help reduce blood sugar. It can save you from heart disease. This ensures heart health.

Best Time for 16:8 intermittent Fasting plan: Day or night

The ideal time for intermittent fasting depends on you. Your lifestyle plays a major role in this. The fasting plan should fit your routine. It should be as per your needs. The time should be as per your preferences.

The best time depends on these factors:

1. Lifestyle
2. work schedule.
3. Personal preferences
4. Sleep cycle.
5. Energy levels.
6. Exercise routine.

Moreover, you can choose a morning time to eat. A healthy Breakfast is the best way to start your day.

You can keep the evening and night time as a starving window.

The best 16/8 time windows include:

7 a.m. to 3 p.m.

9 a.m. to 5 p.m.

12 p.m. to 8 p.m.

2 p.m. to 10 p.m.

16:8 Intermediate fasting and workout:

Intermittent fasting and exercise can go hand in hand. You can combine them together. Then, you can get the best results.

It can help your health.

A set of tips to manage fasting and workout:-

1. You should Drink plenty of water during your workouts.
2. Your meals should have protein, carbohydrates, and healthy fats.
3. You can try walking or yoga. They are good during fasting.
4. You should Avoid heavy training.
5. Try to get Quality sleep. It is for the recovery
6. You can eat High protein post-workout meal. It is important.
7. Adjust your timing for fasting and workout

Is this plan safe for women?

Intermittent fasting is safe for women. You should do this under proper guidance. But it depends on a number of factors.

There are a number of changes in women’s body. These changes define your diet. Dieticians can help you with this. They can form a diet plan for women. This diet will help you.

What all can you eat in a 16:8 intermittent fasting ?

In this plan, you have a window. It takes 8 hours to eat. Things you eat in this period are important. The impact of fasting depends on what you eat in these 8 hours.

You should choose a balanced diet. Here are some tips you can follow:-

• Include whole, unprocessed foods. They are good for health.
• Fill half of your plate with raw vegetables and fruits.
• Add lean protein. You can eat chicken, tofu, beans, fish etc, to increase protein,
• Choose whole grains in your diet. You can eat oats, and brown rice.
• Add nuts, seeds and fish oil for healthy fats in your diet.
• Drink water and fresh fruit juice for hydration.
• Avoid sugar and salt.
• Add green tea and lime water.
• You Can have multivitamin tablets.

The best 16:8 intermittent Fasting Diet chart :-

Eating Window of 16:8 intermittent fasting diet chart (12:00 PM – 8:00 PM):

Eating window consists of the part where you eat. The type of food you eat matters. It gives you calories.

You can include these foods in your diet. Here are some meal options that can help you.

12:00 Noon:- Break your fast

• Grilled chicken or tofu (protein)
• Brown rice (complex carbohydrates)
• Fresh fruit juice (simple Carbohydrates and vitamins)
• Raw or steamed vegetables (fibre and vitamins)
• A small amount of healthy fat (such as nuts and olive oil)

3:00 PM: – Late lunch:-

• Curd with berries and dry fruits.

 

6:30 PM: – Early Dinner:-

• Sweet potato (complex carbohydrates)
• Salad with leafy greens and colourful vegetables
• Protein shake (protein)

7:30 PM: – Evening Snack: –

• Natural fruit (like apple)
• A cup of tea

8:00 PM to 12:00 Noon: – Fasting

• Focus on staying hydrated.

Frequently asked questions on intermediate fasting :-