16/8 intermittent fasting involves limiting consumption of foods and calorie-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours.
This cycle can be repeated as frequently as you like — from just once or twice per week to every day, depending on your personal preference.
16/8 intermittent fasting has skyrocketed in popularity in recent years, especially among those looking to lose weight and burn fat.
While other diets often set strict rules and regulations, 16/8 intermittent fasting is easy to follow and can provide real results with minimal effort.
It’s generally considered less restrictive and more flexible than many other diet plans and can easily fit into just about any lifestyle.
In addition to enhancing weight loss, 16/8 intermittent fasting is also believed to improve blood sugar control, boost brain function and enhance longevity.
SUMMARY16/8 intermittent fasting involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. It can support weight loss, improve blood sugar, boost brain function and increase longevity.
What It Does
- Practicing 16/8 intermittent fasting has been shown to trigger a series of beneficial changes in your body — right down to the cellular level.
- It causes insulin levels to drop, which improves insulin sensitivity, optimizes blood sugar levels and burns fat (1, 2).
- It can also increase levels of human growth hormone (HGH), an important hormone involved in cellular regeneration that has been linked to improvements in body composition and decreased body fat (3, 4, 5).
- Plus, short-term fasting has been shown to induce autophagy, an important cellular repair process that helps remove waste and toxins to keep your body healthy (6).
- Other research suggests that intermittent fasting may offer protection against chronic disease and brain aging by altering specific genes and molecules within your body (7).
SUMMARY16/8 intermittent fasting can benefit health by decreasing insulin levels, increasing human growth hormone, improving cellular regeneration and altering specific genes related to the development of disease.
How to Get Started
- 16/8 intermittent fasting is simple, safe and sustainable.
- To get started, begin by picking an eight-hour window and limit your food intake to that time span.
- Many people prefer to eat between noon and 8 p.m., as this means you’ll only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
- Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light early dinner or snack around 4 p.m. before starting your fast.
- However, you can experiment and pick the time frame that best fits your schedule.
- Regardless of when you eat, it’s recommended that you eat several small meals and snacks spaced evenly throughout the day to help stabilize blood sugar levels and keep hunger under control.
- Additionally, to maximize the potential health benefits of your diet, it’s important to stick to nutritious whole foods and beverages during your eating periods.
- Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer.
Try balancing each meal with a good variety of healthy whole foods, such as:
- Fruits: Apples, bananas, berries, oranges, peaches, pears, etc.
- Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
- Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
- Healthy fats: Olive oil, avocados and coconut oil
- Sources of protein: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
On the other hand, binging or overdoing it on junk food can negate the positive effects associated with 16/8 intermittent fasting and may end up doing more harm than good to your health.
SUMMARYTo begin 16/8 intermittent fasting, choose an eight-hour window and limit your food intake to that time span. Be sure to eat a balanced, healthy diet during your eating period.
Benefits of 16/8 Intermittent Fasting
- 16/8 intermittent fasting is a popular diet because it’s easy to follow, flexible and sustainable in the long term.
- It’s also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week.
In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:
- Increased weight loss: Not only does restricting your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss (8, 9).
- Improved blood sugar control: Intermittent fasting has been found to reduce fasting insulin levels by up to 31% and lower blood sugar by 3–6%, potentially decreasing your risk of diabetes (9).
- Better brain function: Animal studies show that intermittent fasting may help generate new nerve cells to promote improved brain function (10, 11).
- Enhanced longevity: Though evidence in humans is limited, some animal studies have found that intermittent fasting may extend longevity (12, 13).
SUMMARY16/8 intermittent fasting is easy to follow, flexible and convenient. Animal and human studies suggest that it may increase weight loss, improve blood sugar levels, enhance brain function and extend longevity.
Drawbacks of 16/8 Intermittent Fasting
- 16/8 intermittent fasting may be associated with many health benefits, but it does come with some drawbacks and may not be right for everyone.
- Restricting your intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting.
- This may lead to weight gain, digestive problems and the development of unhealthy eating habits.
- 16/8 intermittent fasting may also cause short-term negative side effects when you’re first getting started, such as hunger, weakness and fatigue — though these often subside once you get into a routine.
- Additionally, some research suggests that intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females (14).
- However, more human studies are needed to evaluate the effects that intermittent fasting may have on reproductive health.
- In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.
SUMMARYRestricting daily food intake may cause weakness, hunger, increased food consumption and weight gain. Animal studies show that intermittent fasting may impact men and women differently and may even interfere with fertility.
Is 16/8 Intermittent Fasting Right for You?
- 16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
- However, it shouldn’t be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesn’t work for you.
- Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.
- This is key if you’re taking any medications or have diabetes, low blood pressure or a history of disordered eating.
- Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
- If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.
The Bottom Line
- 16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.
- It may support weight loss and improve blood sugar, brain function and longevity.
- Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
- It’s best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.
Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice.