To lose weight, intermittent fasting may be an option. Based on short feeding periods and long downtimes, this allows deep fat burning. Discover the 16/8 intermittent fasting mode to lose weight easily with meal ideas to prepare to adopt it. This lifestyle is ideal for those who have a sustained pace of life.
Breaking the tradition of eating 3 meals a day, intermittent fasting is another way to lose weight. It has even become trendy and includes several modes. This time, we will focus on the 16:8 mode, which is very promising in terms of thinness. Find out how it can help you lose weight but also what meals you can prepare every day to apply it. This weight loss strategy also makes life easier by leaving less time for dishing out.
What is the 16/8 Intermittent fasting?
If intermittent fasting is a diet that alternates between periods of eating and fasting, the advantage of the latter is that it does not specify the amount of food. The only restriction concerns the times at which you will eat them. It is for this reason that it is not really considered a diet in the strict sense. It is mostly an eating pattern, the most popular of which is 16/8 intermittent fasting. Discover the transformation of these 22 women with the latter. For the 16/8 fasting, this is an 8 hour feeding period per day and a 16 hour abstinence period remaining. A deprivation that causes weight loss. Here are 3 deep fat burning smoothies that can be drunk during this time.
How to apply 16:8 fasting?
This method called 16:8 is based on 16 hours of deprivation coupled with 8 hours of food of the choice of the person who practices it. This form of intermittent fasting is very popular. The reason ? Most of the food deprivation is compensated by falling asleep. The great advantage of this food model is that the eight hours of abstinence are freely chosen by the fasting person. During this time, he will consume all of his meals and snacks. You can choose to eat between noon and eight in the evening, namely lunch, afternoon tea and breakfast. Here are the 7 best breakfast recipes to help you lose weight. Other schedules are possible such as 10 a.m. to 6 p.m., 11 a.m. to 7 p.m. or even from noon to 8 p.m.
16:8 fasting suitable for every lifestyle
For intermittent fasting of the 16/8 type, it is possible to adapt the usual meal times to the times you choose. You can also make it flexible with your sleeping hours. If you are an early riser, choose to break your fast at 10 a.m. to compensate for the hours without food. You can also choose your meal times according to your appetite peaks. If you have cravings in the evening, for example, choose a window of 8 hours of meals and snacks before resuming the fast. A food rhythm adapted to those who wish to have fun while losing weight.
What is a typical schedule for 16/8 intermittent fasting?
- 7:30 a.m.: Lemon water
- 12:00 p.m.: Lunch
- 3:00 p.m.: Snack
- 6:00 p.m.: Dinner
- 7:30 p.m.: Snack
- 8:00 p.m.: Power supply stopped for 16 hours
What are the benefits of intermittent fasting?
No rules or restrictions for this way of life! The advantage of this particular “diet” is above all that there is no recommended calorie intake. Ideal for those who do not like to dwell on looking at the nutritional values of each food and who are greedy. It is for these main reasons that intermittent fasting people choose it. Bonus: It also means less time to prepare meals and it greatly simplifies life! However, this is not a reason to give in to the sirens of junk food! Exit processed foods, charcuterie and industrial biscuits. In addition to causing weight loss, they promote hyperlipidemia, obesity and heart disease. It is therefore essential to be careful to favor healthy foods as follows.
What foods to eat during intermittent fasting?
To carry out this food model, it is important to choose the right foods to consume on a daily basis. Fruits and vegetables are therefore the cornerstones of this lifestyle. Among the other ingredients to choose for your meals, whole grains and complex carbohydrates (brown rice, oats, barley, bran, oats etc.) Lean proteins are also interesting to promote weight loss. Make way for poultry, fish, beans, nuts, seeds and eggs. Red meat can also be chosen if it is not included more than twice a week. Good fats such as oily fish, olive oil, avocados, coconut, nuts and seeds are also recommended for intermittent fasting. The reason: they provide an ideal feeling of satiety for periods of deprivation.
Intermittent fasting will help you lose weight
It goes without saying that this trendy lifestyle is mainly popular for weight loss. The mechanics are simple. First, intermittent fasting causes you to lose weight because you eat fewer meals. A deprivation that necessarily reduces calorie intake and food consumption. Those who advocate 16:8 stop eating at set times. Results: They no longer overcompensate and end up eating less during this limited time of 8 hours. The other biological phenomenon is that this mode of feeding adjusts hormone levels and makes fat stores more accessible. During periods of scarcity, the body will draw its energy directly from the stores of glucose and glycogen to burn them in depth. Guaranteed weight loss but not only since the combustion is mainly in the fat.
What Meals Should I Choose During 16:8 Intermittent Fasting?
If you are convinced, you will certainly adhere to simple meal preparation. Here is a selection of 7-day plates with everything you will need to adopt 16/8 intermittent fasting. You can of course customize them according to your favorite seasonings but also leave plenty of room for creation. To observe conclusive results on your health, we advise you to buy foods of organic origin. Enjoy your lunch !
- Meal: Chicken salad with avocado
- Snack: A handful of mixed nuts with apricot slices
- Meal: Whole wheat pasta with macadamia and basil pesto
- In case: A plate of cheese
Tuesday
- Meal: Chickpea salad or hummus
- Snack: Apple slices with peanut butter
- Meal: Teriyaki chicken with brown rice and cauliflower
- In case :
A plate of Granny apples
Wednesday
- Meal: A tuna and avocado salad on a whole wheat patty
- Snack: A cup of Greek yogurt
- Meal: A bowl of noodles with coconut milk and lemongrass
- Snack: An apple crumble and a glass of skimmed milk
- A square of 70% dark chocolate
Thursday
- Meal: Tofu salad with broccoli and quinoa
- Snack: Two pieces of dark chocolate with a bowl of mixed berries
- Meal: A salmon steak served with brown rice and parmesan-kale salad
- Snack: Cinnamon Pecan Crumble
Friday
- Meal: Chili con carne of turkey and ear of corn
- Snack: A few slices of edam and organic almond milk
- Meal: Grilled shrimp served with corn sauce and black beans
- Snack: Fruit salad with nuts and oatmeal
Saturday
- Meal: Grilled salmon with brown rice and mixed greens
- Snack: A cup of Greek yogurt with a cup of raspberries
- Meal: A Mexican tempeh quinoa salad
- Snack: Slices of watermelon sprinkled with coarse salt
Sunday
- Meal: Bean sprouts with chicken and quinoa bowl
- Snack: A bowl of hummus and pita bread with raw vegetable sticks
- Meal: Hearty chicken soup with garlic bread
- Snack: Banana slices dipped in dark chocolate
What are the warnings and precautions for intermittent fasting?
While intermittent fasting is of course a safe and effective approach to losing weight and making life easier, this eating method is not suitable for everyone. And for good reason, this deprivation can cause several undesirable effects. Among them, muscle weakness, fatigue that can occur during the fasting period, especially from the first days. Signs to consider because they can represent a danger and require the cessation of this mode of food. Overcompensation or overeating can also be caused by this lifestyle. These tendencies can lead to obesity, digestive disorders but also eating disorders. As a reminder, any diet should be considered after consultation with the doctor. Those who are underweight should not choose this food option as it can harm health. People who suffer from eating disorders will also need to avoid this type of diet because it is not based on a traditional diet. Other people with diseases should avoid this diet such as those with diabetes, those taking heavy medication or those with low blood pressure. People who suffer from malnutrition, pregnant or breastfeeding women should not consider intermittent fasting. Those who wish to procreate are also concerned. People who are not convinced by a 16 hour deprivation period can choose another type of intermittent fasting such as 23:1 for example. There is not a single possible option for losing weight but conversely several solutions adapted to each of us.
How often to practice 16/8 intermittent fasting?
This type of fasting is to be practiced according to the possibilities. It is important to adapt this dietary pattern to your lifestyle. Some can practice it two days a week while others less. This will depend on each person's weight goals but also on the days on which you will have to eat. Some people may skip intermittent fasting for a few days due to an important meal or a birthday, for example. They will catch up with their 16/8 cycle another day.
How long does 16/8 intermittent fasting take to be effective?
The effectiveness of 16/8 intermittent fasting varies depending on the context and the person doing it. It depends on several factors such as age, sex, genes, starting weight, overall health but also the decrease in caloric intake. Overall, this "diet" is effective after three to four weeks. Reason enough to be persistent while continuing to have fun. In addition, this lifestyle is flexible with each routine and is customizable on a daily basis. This can be a lasting and effective habit for losing weight but also benefit from the virtues of fasting on health, in particular that of eliminating toxins which cause premature cellular aging but also the appearance of diseases. It's also important to capitalize on a healthy lifestyle by focusing on nutritious foods to meet your energy needs. Sufficient hydration and good sleep will also help you reach your goal faster. To stay determined, you can keep a journal to track your progress and motivate yourself on a daily basis!
What are other tips to follow during intermittent fasting 16:8 ?
Those who opt for intermittent fasting should mainly focus on natural foods such as fruits, vegetables and proteins. During the fast, they can of course hydrate themselves as they wish with several drinks such as fresh fruit juice, tea, verbena, coffee to alleviate the feeling of fatigue. A doctor can also help you choose the type of fast adapted to your physical characteristics and your state of health. To keep up with such a food routine, it is also important to practice a light sporting activity during the periods when meals are authorized. If the results are apparent after three weeks, it is important to get down to some discipline to achieve your weight loss goals. Intermittent fasting is not permanent but it simply introduces a new food balance with the consumption of healthy meals with high nutritional values. You can also find out about other types of fasting depending on your lifestyle.