The 16/8 method of Intermittent Fasting
One of the most popular methods of IF is the 16/8 method. This method involves restricting your eating window to 8 hours a day and fasting for the remaining 16 hours. In this article, we'll delve deeper into what the 16/8 method is and how it works.
What is the 16/8 Method of Intermittent Fasting?
The 16/8 method of intermittent fasting is also known as the "Leangains" method, named after its creator Martin Berkhan, a Swedish nutritionist and personal trainer. It is a form of time-restricted eating that involves limiting your daily eating window to 8 hours and fasting for the remaining 16 hours.
During the 8-hour eating window, you can consume two to three meals, depending on your caloric needs. Most people choose to skip breakfast and have their first meal around noon and their last meal around 8 pm. During the fasting period, you are only allowed to consume non-caloric beverages such as water, coffee, or tea.
How does the 16/8 Method Work?
The 16/8 method works by reducing the number of calories you consume within a day. By limiting the amount of time you have to eat, you are more likely to eat fewer calories overall. This calorie deficit is what leads to weight loss, as your body begins to burn stored fat for energy during the fasting period.
Additionally, the 16/8 method may have other health benefits. For example, studies have shown that IF can improve insulin sensitivity, lower blood pressure, and reduce inflammation. It may also help improve cognitive function and increase longevity.
Is the 16/8 Method Right for You?
The 16/8 method of intermittent fasting may not be suitable for everyone. It is important to consult with a healthcare provider before starting any new diet or exercise program.
This method may not be suitable for individuals with certain medical conditions, such as diabetes or eating disorders. Pregnant and breastfeeding women should also avoid this method.
It is also important to note that while the 16/8 method may be effective for weight loss, it is not a magic solution. It still requires a healthy diet and regular exercise to achieve optimal results.
How to start the 16/8 method of intermittent fasting?
If you're interested in starting the 16/8 method of intermittent fasting, here are some steps to help you get started:
Choose your eating window: Decide on an 8-hour period during which you will eat all your meals. This could be from 12 pm to 8 pm, 1 pm to 9 pm, or any other 8-hour window that works for you.
Start slow: If you're new to intermittent fasting, start by gradually increasing the amount of time you fast each day. For example, you could start by skipping breakfast and having your first meal at noon, then gradually increase your fasting period until you reach 16 hours.
Stay hydrated: During your fasting period, it's important to stay hydrated. Drink plenty of water, herbal tea, or black coffee to help curb your hunger. We love using electrolytes during our fasting window to help with hydration and highly recommend Fast Lyte
Plan your meals: During your 8-hour eating window, plan your meals and snacks to ensure you're consuming enough calories and nutrients. Choose whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats.
Stick to it: Consistency is key when it comes to intermittent fasting. Stick to your eating window and fasting period every day, even on weekends or holidays.
Monitor your progress: Keep track of your weight, body measurements, and how you feel throughout the process. If you're not seeing the results you want, adjust your diet and exercise routine accordingly.
Remember, the 16/8 method of intermittent fasting may not be suitable for everyone. It's important to consult with a healthcare provider before starting any new diet or exercise program, especially if you have a medical condition or are taking medication.