16:8 Intermittent Fasting: What Are the Benefits?
Do you want to look and feel better without drastically changing your diet? Jennifer Aniston swears by it, and it might be the easiest way to make a huge difference in your life.
The 16:8 intermittent fasting method is a simple method during which one would fast for up to sixteen hours a day, with an eight-hour window for eating. This technique has been proven to provide immense health benefits –promoting weight loss, improving digestion, balancing hormone levels, and more!
In this article, we explore all that comes with intermittent fasting and understand why so many are turning towards this practice as part of their daily routines.
The 16:8 method of intermittent fasting is a fasting method that involves restricting your eating to an 8-hour window each day, followed by a 16-hour fast (1). It's gained popularity in recent years, with celebrities like Jennifer Aniston singing its praises.
And the best part?
You don't have to give up your favourite foods or follow any strict diet plan. By simply adjusting the timing of your meals, you can jumpstart the weight loss process and improve your overall health.
Benefits of 16:8 Intermittent Fasting
The benefits of fasting for 16 hours a day and having an 8-hour eating window are numerous, from aiding in weight loss to improving blood sugar levels (2).
Limiting the number of hours in which you eat makes your body better able to regulate insulin levels and burn stored fat for energy (3). Additionally, studies have shown that intermittent fasting can reduce inflammation and improve brain function (4).
While it may take some time to adjust to this way of eating, the potential health benefits make it a worthwhile effort.
Here are just a few benefits of the 16:8 intermittent fasting method:
Improved Metabolism
The 16:8 intermittent fasting diet has become increasingly popular in recent years as a way to improve metabolism and overall health (5). Research has demonstrated that this type of fasting is an effective way to improve metabolic health and reduce risk factors for chronic diseases (6).
The first way that 16:8 intermittent fasting can improve metabolism is by increasing insulin sensitivity. Insulin is a hormone responsible for regulating blood sugar levels and controlling energy storage in the body. When insulin sensitivity increases, glucose is more efficiently used for energy instead of being stored as fat in the body. Increased insulin sensitivity reduces inflammation, which can also have positive effects on metabolism by reducing stress hormones that can lead to weight gain.
Another way that 16:8 intermittent fasting can improve metabolism is by promoting autophagy, which refers to the process by which cells repair themselves and break down molecules to generate energy (7). When cells can utilize molecular waste efficiently, metabolic processes are optimized, and overall health is improved. Autophagy has also been shown to boost immunity, reduce inflammation, and protect against disease-causing toxins.
Natural Appetite Suppression
The 16:8 intermittent fasting method is a popular way of helping to naturally suppress appetite (8). This is done by reducing the amount of time you spend eating and giving your body a break from digesting food. When fasting, it is important to keep hydrated, as this helps keep hunger at bay. In addition, engaging in activity throughout the day has been found to help reduce hunger cravings and make it easier to stick with the fasting plan.
During this period of fasting, it can be beneficial to practice mindful eating techniques when meals are consumed. Mindful eating involves paying attention to both internal and external cues that influence how much one eats. This can include being aware of portion sizes, savouring each bite instead of rushing through the meal, and stopping when feeling full, even if there is still food on the plate.
Weight Loss
Weight loss may seem like a daunting task, but it doesn't have to be. The 16:8 intermittent fasting method is an effective tool for weight loss. This type of fasting has been shown to help people lose weight because it reduces daily caloric intake, even when you don't count calories (9).
Studies have found that intermittent fasting helps regulate hormones in the body that control hunger and satiety, like ghrelin and leptin (10). By restricting your eating window to a certain period each day, your body adjusts to this schedule and learns to become satisfied with smaller amounts of food throughout the day. This helps reduce cravings for unhealthy snacks and promotes better portion control so you can stick to your diet plan more easily.
In addition to appetite regulation, intermittent fasting also increases fat burning by increasing insulin sensitivity which helps break down stored fat more efficiently (11). The 16:8 method may also be beneficial for improving metabolic diseases associated with being overweight or obese, such as type 2 diabetes and heart disease (12).
Remember that weight loss is about progress, not perfection, and that every healthy choice you make is a step in the right direction.
Tips for Getting Started with 16:8 Intermittent Fasting
If you're new to intermittent fasting, getting started with the 16:8 method might seem intimidating. However, you can successfully incorporate this fasting technique into your daily routine with a few simple tips and tricks.
Start small – begin with 12 hours of fasting and then gradually increase the fasting period to 16 hours.
Drink plenty of water during your fasting window to stay hydrated.
Increase your intake of fibre-rich fruits, vegetables, and whole grains to keep you full for longer.
Have dinner earlier in the evening so that your fasting window can start at a reasonable hour and end before breakfast the next day.
Avoid added sugars, processed foods, and unhealthy fats while on an intermittent fasting diet, as they will not provide lasting satiety or energy throughout the day.
Eat nutrient-dense meals when breaking your fast to get the nourishment your body needs during this time.
Exercise regularly during intermittent fasting as it can help boost metabolism and fat-burning potential while improving overall health and well-being.
Don't forget to listen to your body – if you feel overly hungry or lightheaded, break your fast early, but be sure to consume nutrient-dense foods when doing so!
Common Misconceptions About 16:8 Intermittent Fasting
While 16:8 intermittent fasting is one of the most popular forms of intermittent fasting, it's often misunderstood. Here are some myths about 16:8 intermittent fasting:
It is not healthy: This is false! 16:8 Intermittent fasting is a safe and healthy weight-loss option (16). It can also help improve blood sugar levels, reduce inflammation, and increase longevity.
It requires extreme calorie restriction: This is false! 16:8 Intermittent fasting does not require any calorie restriction at all. The focus is on eating within an 8-hour window and avoiding food during the other 16 hours of the day.
You can eat whatever you want during the 8-hour window: Not true. While you may not need to restrict calories, focusing on eating nutritious foods during your eating window is important.
You will lose muscle mass: Nope. Research has shown that 16:8 intermittent fasting helps build muscle while also burning fat for energy (17).
It will disrupt your sleeping patterns: This is false! Studies have found that 16:8 intermittent fasting can help regulate sleeping patterns by improving sleep quality and duration (18).
Wrap-Up and Final Thoughts
16:8 intermittent fasting has been proven to offer immense health benefits as it can improve your metabolism, naturally suppress appetite, help with weight loss, and more. Jennifer Aniston has also vouched for this fasting approach, which suggests that it could be something beneficial and worth trying for many people.
To get started on your journey with 16:8 intermittent fasting, the most important thing is to remember that there are no hard rules, and you should make adjustments according to your lifestyle — so don't hesitate to play around with different times slots of fasting and eating windows. Recognize that there are a few misconceptions surrounding intermittent fasting that could be confusing. Therefore, it's always best to research thoroughly before trying something new. Ultimately, if you can integrate this practice effectively into your overall routine, you will reap all the positive health benefits that come along with it!
