16:8 intermittent fasting, otherwise called the “16:8 diet” is a popular type of time-restricted fasting practiced, especially by weight watchers and those who wants to reach certain nutrition and fitness goals.
As the name suggests, when you follow the 16:8 intermittent fasting, you will fast for 16 hours a day and consume all of your calories during the remaining 8 hours of the day.
The only foods you are allowed to take during the fasting window includes nothing but unsweetened beverages such as water, coffee, and tea.
Multiple studies reveal that this fasting plan is linked with a wide number of health benefits, including improved cognitive function, reduced risk of diabetes, lowered inflammation, and more importantly reduced bodyweight.
That being said, it will interest you to know that expert suggest that combining the “16:8 diet” with keto diet can also help accelerate your weight loss goals.
With this in view, the basic thrust of this article is to show you how to integrate 16:8 intermittent fasting with your keto diet to shed those stubborn fats and regain your slim figure.
Read through, Please…!
INTERMITTENT FASTING 16/8 AND THE KETO DIET
There are a number of reasons you should consider combining intermittent fasting with a keto diet. They are summarized below:
1. It Can Help You Reach Ketosis Faster
As powerful as the 16/8 intermittent fasting is, it may not be enough to help you reach ketosis.
Perhaps, you eventually get into ketosis and you still continue eating a diet with a very moderate carbs content you may still be kicked out of ketosis after a very short period of time.
When this occurs, you are likely to start experiencing some serious side effects such as keto flu, extreme hunger each time you fast, etc.
This is why it is imperative to combine both the 16/8 intermittent fasting when following your keto diet.
2. Fasting Is Easier With the Keto Diet
The more you eat a ketogenic diet, the more your body will be keto adapted [a state where your body runs on fat rather than depending solely on glucose].
As a result of this, you will find it easier and more comfortable to follow the 16/8 diet since your body no longer switches between glucose and ketones, which in turn reduces your cravings for food that could further trigger weight gain.
3. The Ketogenic Diet Increases Your Satiety
Another amazing benefit of combining the two diet is the high level of satiety you will get.
The keto diet itself help keep hunger at bay as it contains significant amount of healthy fat, which allows you to stay satisfied for a longer period before craving for the next food.
IS FASTING 16 HOURS A DAY HEALTHY?
The 16:8 diet and many other Intermittent fasting types are found to be effective for reducing oxidative stress on the body and reducing the risk of serious conditions like inflammation and chronic diseases.
In addition to that, this diet plan is also believed to be helpful in improving the function of vital body organs, digestive and absorptive hormones, and metabolic system for improved overall wellbeing.
That being said, there are many other benefits linked to 16:8 intermittent fasting plan. We shall consider them in the next section.
HOW CAN I COMBINE 16/8 INTERMITTENT FASTING AND KETO DIET TO LOSE WEIGHT?
Incorporating the 16:8 diet with your keto diet is pretty simple.
The first thing you have to do is to choose a particular timeframe that will serve as your 16-hour fasting window. That is, the actual period you will cease from eating in a particular day.
You can choose any of these 16-hour fasting windows:
- 4pm to 10am
- 5pm to 11am
- 6pm to 12pm
- 7pm to 1pm
- 8pm to 2pm
Tip: We recommend that you include the time that you spend sleeping in the 16-hour fasting window.
Once you do that, the remaining eight hours will serve as your 8-hour eating windows. That is, the actual period you can eat in a particular day.
You can choose any of these 8-hour eating windows:
- 8am to 4pm
- 9am to 5pm
- 10am to 6pm
- 11am to 7pm
- 12pm to 8pm
Within this timeframe, you are allowed to eat your meals and snacks before the fasting window starts counting. Be sure to eat on a regular basis so as to prevent high blood sugar and excessive hunger.
Tip: Before sticking to any of the suggested eating window, you can experiment or switch between first so as to find the option that best suits your lifestyle.
Also, avoid eating food once you have just 2 – 3 hours before going to bed. This will help prevent certain side effects.
HEALTH BENEFITS OF 16/8 INTERMITTENT FASTING
1. Reduced Bodyweight
Intermittent fasting is one of the most effective ways to lose weight and body fat.
This is majorly because it restricts your caloric intake by a significant margin.
Since you are not consuming too many calories, weight loss will come naturally, and you will be able to regain your slimmer figure.
2. Improved Cognitive Function
Another important benefit of intermittent fasting is that it can help boost brain function, increase concentration/focus and make you think clearer.
Additionally, studies reveal that controlled caloric intake can help reduce oxidative damage to cellular proteins, lipids, and nucleic acids in order to protect the human brain.
It also boosts the levels of an important neurotrophin called “BDNF”, which is required for proper synaptic plasticity.
3. Lowered Inflammation
When there are too many pro-inflammatory monocytes in the body it can lead to chronic inflammatory and autoimmune diseases.
However, research shows that intermittent fasting can help reduce the amount of pro-inflammatory monocytes in the bloodstream, meaning that it is effective for reducing inflammation and other related conditions.
4. Reduced Blood Pressure
Unhealthy blood pressure is dangerous and can lead to serious health conditions, including heart disease, stroke, kidney disease and even death.
Fortunately, multiple studies reveal that intermittent fasting can help reduce blood pressure. This is one of the reasons you should consider intermittent fasting.
5. Better Metabolic Health
Intermittent fasting can help boost your metabolic profiles and prevent obesity and other related conditions like non-alcoholic fatty liver disease, diabetes and cancer.
SIDE EFFECTS AND RISKS OF 16:8 INTERMITTENT FASTING
Having revealed to you some of the benefits of intermittent fasting, it is equally important to let you know that this diet pattern is also associated with certain risks and side effects.
Depending on several factors, you may experience any of these when following the 16:8 intermittent fasting:
- Extreme hunger, weakness or tiredness in the beginning phase.
- Excessive food consumption due to excessive hunger
- Heartburn or reflux due to overeating
That said, the below people are also advised to talk to their physician before following the 16:8 method or other types of intermittent fasting:
- Pregnant or breastfeeding mothers
- People with an underlying health condition, such as diabetes or low blood pressure
- People with eating or mental health disorder