It’s thought that fasting affects metabolic pathways, improves insulin sensitivity, and leads to behavioral changes that together may lengthen your life span. Extended longevityĮvidence in humans is limited, but some animal studies note that intermittent fasting may extend longevity. Intermittent fasting has been shown to reduce fasting insulin and blood sugar levels, potentially decreasing your risk of diabetes ( 4, 5). In fact, research reveals that fasting may boost weight loss.įor example, one review found that 11 of 13 studies on intermittent fasting reported statistically significant weight loss in participants ( 2, 3). Restricting your eating window to a few hours per day can cut your calorie intake over the course of the day, which in turn may contribute to weight loss. It has been associated with a long list of health benefits.
It can cut down on the time and money you need to spend on cooking and preparing food each week. One of the main advantages of 16/8 intermittent fasting is its convenience.
Be sure to follow a balanced diet based in whole foods. To begin 16/8 intermittent fasting, choose an 8-hour window and limit your food intake to that time span. These negate the positive effects of 16/8 intermittent fasting. It’s best to limit ultra-processed foods like packaged snacks, deep-fried items, sugary drinks, and most frozen meals.
However, you can experiment and pick the time frame that best fits your schedule. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day. To get started, begin by picking an 8-hour window and limiting your food intake to that time span. This is what you need to know to do 16/8 intermittent fasting. This practice may support weight loss, improve blood sugar, and increase longevity. With 16/8 intermittent fasting, you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. It’s generally considered less restrictive and more flexible than many other diets and works with most lifestyles. While other diets often set strict rules, 16/8 intermittent fasting is simple to follow and may provide measurable results with minimal disruption to your diet. 16/8 intermittent fasting is also believed to improve blood sugar control and enhance longevity ( 1). The popularity of this fasting method has grown widely among those looking to lose weight and burn fat. You can repeat this cycle as frequently as you’d like - from just once or twice per week to every day, depending on your preference.
You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages, like plain coffee or tea. The practice of 16/8 intermittent fasting involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day.