The 16-8 Method:
Intermittent fasting is a popular weight loss and health improvement method that involves alternating periods of eating and fasting.
One of the most popular forms of intermittent fasting and where I start most of my clients is the 16-8 method.
In this post, we’ll discuss what the 16-8 method is, how it works, and how you can incorporate it into your lifestyle.
What is the 16-8 method?
The 16-8 method is a type of intermittent fasting that involves fasting for 16 hours and eating during an 8-hour window. This means that you would eat your full days’ worth of food in an 8-hour period, and then fast for the remaining 16 hours.
For example, if you eat your last meal at 7pm, you would not eat again until 11am the next day. This would be considered a 16-8 fast.
You could also have an eating window of 8am till 4pm, 9am and 5pm and so on.
How does it work?
The 16-8 method works by manipulating your body’s natural rhythms. During the 16-hour fast, your body enters a state of ketosis, where it burns fat for energy instead of carbohydrates. When you eat during the 8-hour window, your body replenishes its glycogen stores, which are used for energy during exercise.
This cycle of ketosis and glycogen replenishment can lead to weight loss, improved insulin sensitivity, and other health benefits.
Here are just a few of the benefits to practicing the 16-8 method.
Weight loss: By limiting the number of hours in which you can eat, the 16-8 method naturally reduces the number of calories you consume. This can lead to weight loss, especially when combined with a healthy diet and exercise.
Improved insulin sensitivity: Insulin is a hormone that helps your body use glucose for energy. When you fast, your body becomes more sensitive to insulin, which can help prevent and even reverse type 2 diabetes.
Increased energy levels and more focus: Many people find that they have more energy and focus during the day when they practice intermittent fasting.
How do I incorperate fasting into my lifestyle? I like to call this Fit fasting to fit your lifestyle!
Incorporating the 16-8 method into your lifestyle is relatively simple. The first step is to choose an 8-hour window in which you will eat all of your meals. As discussed, this window can be adjusted to fit your schedule, but it’s important to be consistent. Once you have chosen your eating window, try to stick to it every day for maximum benefits. If you struggle, then try 3-4 times per week then increase this to 5-6 and then 7 times per week.
It’s also important to try eat nutrient-dense, whole foods during your eating window. Avoid processed foods and sugary drinks. Focus on getting in a decent amount of protein, healthy fats, and vegetables.
I also like to have a portion of carbs in my main meal.
With the 16-8 method. I have found great results having a smaller satisfying meal at the beginning of the eating window. And then a big meal at the end of the eating window right after my workout.
For someone just starting out, who might not eat so healthily, you could have carbs with both of these meals. Once you get the fasting under control. Then I would look to reduce the carbs to only one of these meals.
If you want to be even more strict, you could look at reducing the carbs altogether or even carb cycle with your meals. (We will discuss carb cycling in another post)
Now, if 16 hours is too long, you can start with a shorter fasting period like 12 or 14 hours. And then gradually increase the fast.
As always, only you know how YOU FEEL. Remember to listen to your body and adjust as needed. If you need to take a break, then do so.
If you have any questions around this or feel there is something I have missed.
Feel free to email me on [email protected]
Fasting 101.
It’s not a diet.
It’s a lifestyle!
