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What is intermittent fasting 168?Is it good for the health?

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November 6, 2020

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Have you heard intermittent fasting 168? Let’s be honest, the idea of ​​fasting doesn’t seem like the most appealing solution, especially if you are a snacker. However, if your goal is weight loss, don’t rule it out until you’ve tried it!

You may already be familiar with the 5: 2 fast; the diet where you limit your calorie intake to 25% of your calorie needs (usually 500 calories per day or less) two days per week and eat normally the rest of the time. This way of eating has been praised for its weight loss benefits among many other health benefits, such as reduced insulin resistance.

16: 8 Fasting has gained much notoriety in recent years. Hugh Jackman, one of his most famous followers, believes the 16: 8 fast for preparing his physique for Wolverine, and this six pack speaks for itself!

So what is the intermittent fasting 168 diet?

On the 16: 8 diet, you spend 16 hours a day consuming only unsweetened beverages such as water, tea, and coffee. The 8 hour remaining time window is when you consume all of your meals and snacks for the day. Many people choose to do this by starting their fast in the evening, skipping breakfast, and eating their first meal of the day around lunchtime. One of the benefits of this way of eating is that no foods are off limits, however some people choose to combine the 16: 8 fast with the ketogenic diet to give their weight loss an additional boost. This cycle can be repeated as many times as you like, starting from one or two days a week or every day; this is your personal preference.

Yes, 16 hours without food can look like torture – we know that! But before you dismiss it entirely, it should be borne in mind that many people choose to have their 8am meal window between 10 am-12pm and 12 pm-6pm (depending on whether you are having lunch or not), this which still leaves you plenty of time to eat at a sociable hour and ensures you sleep for a good part of the fasting period!

What are the benefits of the 16: 8 diet?

While many diets come with a set of strict rules and regulations to follow; The 16: 8 fast requires minimal effort and couldn’t be easier to follow once you’ve selected your chosen 8-hour eating window. 16: 8 fasting is generally considered to be much more flexible and less restrictive than many other diets because it can be easily incorporated into any lifestyle. Here are some of the health benefits of fasting in 16: 8:

Increased weight loss:

By limiting your calorie intake to a few hours a day; Not only will you help reduce calories throughout the day, but studies have also shown that fasting can actually boost your metabolism and increase weight loss (2, 3, 4).

Improved insulin sensitivity (blood sugar control):

Intermittent fasting has also been shown to reduce fasting insulin levels by up to 31% and blood sugar levels by 3-6%, potentially reducing the risk of diabetes (1).

Increased longevity: Although the evidence in humans is limited, several studies in animals have shown that intermittent fasting can prolong longevity (5).

Is Fasting For 16 Hours Really Healthy?

In short, yes. However, if it is not recommended for pregnant or breastfeeding women or those trying to conceive. 16/8 intermittent fasting is simple, safe, and long-lasting. It is also not recommended for people with hormonal imbalance, diabetics, people with eating disorders or with a BMI below 18.5 (6).

Is 168 Fasting Right For Me?

It basically depends on your personal preferences, lifestyle and dining style.

16/8 Intermittent Fasting can be a long-lasting, safe, and easy way to improve your health when combined with a nutritious diet and a healthy lifestyle. It should therefore not be seen as a substitute for a balanced diet, as it is important to include healthy whole foods to stay healthy and get the best results.

If you’re a nature snacker and find yourself eating all day and night, this type of diet may not be for you. That being said, it is worth giving it a try and see how you find it because you might be surprised at how full you feel by staying hydrated during the fasting period.

The only real effort involved in the 16: 8 fast is deciding when you are going to leave your 8-hour eating window and stay there. Having to think about when you eat can also provide additional health (and waistline) benefits over those previously mentioned. By being more restrictive when you eat, you may find yourself turning down “brainless” snack opportunities as they come your way.

Enjoy a new relationship with food!

Here are some factors to consider when following the 16: 8 diet:

The time of day you train:

If you prefer to train early in the morning, say 6-7am, so you have to refuel after; this would mean starting your 8am to 7am eating window and therefore not eating after 3pm. If this is the case, it is likely that you will be hungry before bedtime, especially if you hang out with other people who would eat their evening meals while you are away. If that suits you better, you can also choose to train at lunchtime or in the evening, which will still allow you to speed up to 11 / 12h and eat a post-workout dinner before the session. window closed, from 7 p.m. to 8 p.m.

Where you are physically when you choose to eat:

Most of us tend to eat based on the situation we are in rather than our level of hunger. For example, a trip to the movies may lead us to head straight for popcorn and choose a mix; whether or not we are hungry it would be rude not to, right?

By being mindful of when you eat, you can actually become aware of eating habits / habits that you didn’t even realize. Suppose you like to watch Netflix or bake a pastry with your coffee on the way to work; If you are fasting from 8 p.m. to 12 p.m., these snacks will be automatically removed – along with their calories – as a bonus!
The amount of sleep you get:

When we are tired, it is common to snack and eat more than usual to try to get more energy. However, by giving yourself a fixed feeding window and fasting period, you will likely end up in bed earlier to avoid the temptation to snack if you feel hungry at night. This will not only make your diet more effective; you will also reap the rewards of capturing those extra Zs. You will give your body more time to rejuvenate and repair both mentally and physically and wake up feeling refreshed. Getting 7 hours of sleep has been linked to a reduced risk of chronic disease, improved metabolism, and better weight management – so it’s a no-brainer if you’re trying to lose weight!

How often should I do the 4:08 p.m. fast?

If your goal is to lose weight or just adopt healthier eating habits, you can make 16: 8 fasting a part of your lifestyle one day a week (or multiple days, some people choose to do it one day). one day off). You can also choose to go on the 16/8 fast for a week or a full week and then gradually reduce it once you start to see results.

That being said; provided you eat a balanced, nutritious range of foods during your 8-hour window, 16: 8 fasting is safe, sustainable, and flexible enough to become a full-time eating strategy. If this way of eating is right for you and helps you achieve your body goals, there is no reason why you should not continue to eat this way for as long as you want. However, check out our tips later in this article to make sure you’re fasting safely and healthily.

Can I really eat whatever I want when I’m at 168?

Not quite, no. It is not recommended that you consume junk food or eat too much food while following the 16: 8 diet. Since there are no specific rules about what types of food you should eat, it does not leave you free to eat. anything, sorry! However, it allows you to indulge in occasional pleasures and eat a wide range of different food groups. Foods high in fat and sugar should still be eaten in moderation. However, they are not out of reach and can be eaten as a treat if you are still meeting your daily calorie goals. Calculate your daily calorie intake to make sure you’re hitting your daily calorie goal and easily reaching your weight loss goals!

Can I drink alcohol during the 16: 8 fast?

Although alcohol is not strictly prohibited, drinking while on the 16: 8 fast can hamper your weight loss efforts. During the fasting period, you should not eat any food or drink anything other than unsweetened water, tea, and coffee. So, by drinking alcohol (which is caloric), you break your fast by giving your body a bunch of calories during the time you should be fasting. That being said, drinking in moderation for the eight hours that you consume is fine and won’t stop you from working hard.

One of the main benefits of intermittent fasting is its ability to speed up fat burning, when alcohol has been shown to have the opposite effect. Alcohol also lowers our inhibitions and can cause us to make poor food choices. yes, that family sized bag of crisps with a bottle of wine or take out at 2am after a night out, we’ve all been through that. So, you may want to reduce your alcohol consumption on the 16: 8 fast if your primary motivation is weight loss, as this could interfere with your results (3, 7).

How can I get started?

First, choose an 8-hour meal window that works best for you and your lifestyle.

As noted earlier, many people choose to keep their window between 12 p.m. and 8 p.m., which means you’ll be sleeping for a good chunk of your fasting period and only missing breakfast. It also allows you to eat a balanced lunch and dinner at convivial times that can fit in with family or friends. You can also have a snack throughout the day once the clock strikes from 12 p.m. to noon until 8 p.m.

Some of the early risers among us choose to eat between 9 a.m. and 5 p.m., which allows for a healthy breakfast in the morning, a normal lunch, and an early evening meal or snack before the fasting period begins.

It is recommended that you experiment and choose the amount of time that best fits your schedule and lifestyle.

To further increase the potential health benefits of 16: 8 fasting, it is recommended that you follow a balanced and balanced diet that contains whole foods and stay hydrated throughout your fasting and eating period.
Try to balance your meals with a good variety of healthy whole foods, such as:

• Fruits: berries, bananas, kiwis, apples, oranges, peaches, pears, etc.
• Vegetables: broccoli, sweet potatoes, leafy vegetables such as spinach and kale, cauliflower, tomatoes, etc.
• Whole seeds: quinoa, whole grain rice, oats, buckwheat, barley, etc.
• Healthy fats: Olives, olive oil, avocados, and coconut oil
• Sources of animal protein: lean red meat, poultry, fatty fish, legumes, crustaceans, eggs, dairy products, etc.
• Sources of vegetable proteins: legumes, vegetables, nuts, seeds, etc.

Drinking unsweetened beverages such as unsweetened water, tea, and coffee, even while fasting, can also help control your appetite while keeping you hydrated.

While there are no specific rules about what kind of foods you can eat on the 16/8 diet, if you overdo it with junk food and sugary drinks during your meal period, you can. in fact negate the positive effects associated with 16: 8 and could cause more harm than good to your health. As with any healthy diet, it’s all about balance and as long as you make sure you’re eating good quality whole foods (as mentioned above), this treat won’t hurt you at all.

Are there any downsides to the 168 diet?

As we have discussed, intermittent fasting has many health benefits and it is very safe, but it can come with downsides for some people and may not be the right diet for everyone.

• 16: 8 Fasting can cause short term problems such as hunger and feeling tired / weak. However, it is likely that this problem will subside once you get into a routine and could just be the result of the drastic change in eating style, especially if you were previously a grazer.
• Since your eating window is limited to 8 hours per day, some people may find themselves eating more than usual during this time, trying to make up for the hours spent fasting. This could potentially lead to weight gain, digestive problems, and the development of excessive and unhealthy eating habits.

It is therefore recommended to start gradually at 16: 8 on an empty stomach. If you have any concerns or have any problems or negative symptoms, talk to a doctor and go back to your old way of eating.

In summary :

Intermittent fasting 168 has become a popular diet because it is extremely easy to follow, flexible, and long-term sustainable. It’s also very convenient because it cuts down on the time and money you have to spend in the kitchen to prepare food each week.

It is recommended that you consult a nutritionist or doctor before attempting to fast intermittently, especially if you have any underlying health problems. For best results, it is recommended that you eat a healthy diet while eating and drink plenty of unsweetened beverages such as water, tea, and coffee to stay hydrated; It will also help you feel less hungry during the fasting period, as feeling hungry can often be a result of dehydration.

Sources :

1. Barnosky, Adrienne & Hoddy, Kristin & Unterman, Terry & Varady, Krista. (2014). Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: A review of human findings. Translational Research. 164. 10.1016/j.trsl.2014.05.013.
2. Byrne, Nuala & Sainsbury, Amanda & King, N & Hills, Andrew & Wood, Rachel. (2017). Intermittent energy restriction improves weight loss efficiency in obese men—The MATADOR study. International Journal of Obesity. 42. 10.1038/ijo.2017.206.
3. Cains, Sarah & Blomeley, Craig & Kollo, Mihaly & Rácz, Romeo & Burdakov, Denis. (2017). Agrp neuron activity is required for alcohol-induced overeating. Nature Communications. 8. 14014. 10.1038/ncomms14014. 
4. El Khatib, Sami & Yassine, Aya. (2024). Insights Gained from Intermittent Fasting & its Impact on Weight Management. International Journal of Science and Research (IJSR). 8. 1734-1743. 10.21275/ART2023639.
5. Ganesan, Kavitha & Habboush, Yacob & Sultan, Senan. (2018). Intermittent Fasting: The Choice for a Healthier Lifestyle. Cureus. 10. 10.7759/cureus.2947.
6. Goodrick, Charles & Ingram, Donald & Reynolds, Mark & Freeman, John & Cider, Nancy. (1982). Effects of Intermittent Feeding Upon Growth and Life Span in Rats. Gerontology. 28. 233-41. 10.1159/000212538.
7. Malinowski, Bartosz & Zalewska, Klaudia & Węsierska, Anna & Sokołowska, Maya & Socha, Maciej & Liczner, Grzegorz & Pawlak-Osińska, Katarzyna & Wiciński, Michał. (2024). Intermittent Fasting in Cardiovascular Disorders—An Overview. Nutrients. 11. 673. 10.3390/nu11030673.
8. Raben, Anne & Agerholm-Larsen, Lisa & Flint, Anne & Holst, Jens & Astrup, Arne. (2003). Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. The American journal of clinical nutrition. 77. 91-100. 10.1093/ajcn/77.1.91. 

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