A Beginner’s Guide: 16:8 Intermittent Fasting

In recent year, one of the most popular styles of fasting is 16:8 intermittent fasting which is only entrance level of variety of fasting. Different from traditional dieting methods, it is a form of time-restricted fasting but not counting on calories. Many celebrities believe in this dieting plan, just like Taiwanese idol Rainie Yang, she did cut off 6kg within 2 months with the help of 16:8 diet while another Taiwanese celebrity Hannah Quinlivan kept using this plan during postpartum period. Result? She finally resumed her slim figure. Do you have any idea of 16:8 Intermittent Fasting? How to start it off and its pros and cons? Scroll down and you will know!

Introduction of 16:8 Intermittent Fasting

As the name suggests, 16:8 Intermittent Fasting means consuming foods during an 8-hour window and abstaining from food for the remaining 16 hours each day, though you’re still allowed to drink no-calorie beverages, such as water, plain coffee or tea. Most people suggest that the should start from 12nn to 8pm while avoiding food, or fasting, for the rest of the day. Of course, you don’t have to stick with the exact set period everyday, but only 14-16 hours fasting. You can manage your own dieting plan to match with your lifestyle but it is not advised to adopt an extreme fasting plan like 20:4 or whole day fasting.

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Theory of 16:8 Intermittent Fasting

A study has shown that one’s fat mass is basically able to support morning activities everyday, so it is not a must to have a breakfast in morning. As long as your body has burnt out the carbohydrates with 16:8 plan, it starts to burn your fat, resulting to weight loss and fat burning. This dieting plan is easy to follow and will not cause too much burden to your body, so you can adopt it for a long-term period. Only when you have managed your daily eating schedule, it is super easy to repeat the cycle - without restrictions of calories intake or on diet. 

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Benefits of 16:8 Intermittent Fasting

Not only can this fasting plan speed up fat burning, but it can accelerate the metabolic rate as well, not to mention a list of benefits - improving blood sugar control and cholesterol level, relieving emotion and mind whilst maintaining body health, particularly suitable for those having high fat mass and looking to lose weight. 

A research has shown that intermittent fasting plan is proved to be anti-aging, anti-oxidation, extend longevity and appease your inflammatory skin etc. Thus, 16:8 Intermittent Fasting is more than just weight loss but also brings a lot of benefits to your health. 

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Does 16:8 Intermittent Fasting really work? 

I know many of you can’t wait to try the intermittent fasting plan, yet doubt about the result. Indeed, many celebrities proponents of intermittent fasting and they are life-proof for weight loss, including the aforementioned Rainie Yang, Hannah Quinlivan and also other Taiwanese celebrities such as Tiffany Ann Hsu and Patty Hou etc.

Many followers turnout did not cut off their weight simply because they failed to stay fasting or eat correctly. Rainie Yang only ate two meals a day when she adopted 16:8 Intermittent Fasting, and at least has fasted for 18 hours. She only chose to eat boiled vegetables, pan-fried chicken, sugar-free soy milk etc, pairing with high intensity workouts, she finally lost 6 kg in 2 months. Having said that, you don’t have to worry about the result if you follow the dieting plan strictly. 

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Highlights of 16:8 Intermittent Fasting meal plans 

There are many recipes of 168 Intermittent Fasting but still, several rules have to follow.

1. Eat wisely - No high-sugar, high-fat diet. A balanced diet focuses primarily on whole food, proteins and dietary fibre. Eat more vegetables, fruits, algae and mushroom to slow down the feel of hunger, allowing you to stay focus in the rest of 16hours.
2. Drink more water - Drinking water is the golden key to success as it can increase satiety. You may also choose sugar-free beverages like plain coffee or tea as alternatives, keeping calorie-free.
3. Aerobic exercise - Working high-intensity exercise like HIIT, aerobic, cycling, slow running etc help further burn your fat, doubling your weight loss result.
4. Eat more in the last meal - 16:8 Intermittent Fasting is undoubtedly not easy. Thus, eat more in the last meal of the day can somehow lower your desire to eat before the next day comes. 
    

Drawbacks of of 16:8 Intermittent Fasting

Basically, there are not many side effects of 16:8 plan as it only requires the change of eating time, while no restrictions of total amount of food intake. Yet, a few points you still need to keep in mind.

1. Don’t over-dieting as starving will lead to Hypoglycemia, dizziness etc, or causing muscle loss instead of fat mass loss. You will then look more weary and tired.
2. If you suffer from diabetics, gout, high uric acid or peptic ulcer, it is recommended to consult a doctor before starting the 16:8 Intermittent Fasting diet.