16:8 intermittent fasting—are you doing it right?
16:8 intermittent fasting is one of the most popular ways of fasting for people who are looking to lose weight. It involves abstaining your food intake and calorie-containing beverages for 16 hours long per day, though drinking water and no-calorie beverages like plain coffee and tea are allowed. Meals are only allowed in between the remaining 8 hours. The time window, whether you want to start eating between 0900 to 1700, or 1200 to 2000, is entirely up to you.
Advantages of 16:8 intermittent fasting
Improved blood sugar control
As food intake gets limited, so is the insulin level (a hormone that transfer sugar from the blood into the cells), hence reducing blood sugar level.
Moreover, reduced insulin level increases human growth hormones, which help building our bones and muscles.
Increased weight loss
Fasting boosts metabolism as glycogen (a form of energy storage) are depleted during fasting period because there is no glucose coming from the food being used as an energy source. Therefore body utilizes more fat tissues and protein source to provide the energy needed, hence the weight loss.
Extend lifespan
Since fasting affects metabolic pathways and improve insulin sensitivity, thus lifespan may be lengthened.
Disadvantages of 16:8 intermittent fasting
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Overeating during mealtimes as to make up for hours spent fasting
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Feel hungry, fatigue and weakness during fasting period
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Affect hormone levels and menstrual cycles
Are you doing it right?
First off pick a time window that best suits you. An eating period of 0900 to 1700 allows you to have a breakfast, lunch and maybe light dinner but in the period of 1200 to 2000, you might want to just have a balanced lunch and dinner without breakfast.
The point is having health, balanced meals during the eating period, to make sure you can get enough nutrients as you need. Filling up on nutrient-rich foods like fruits, vegetables, proteins sources (fish, eggs, meat, etc.), healthy fats (avocados and olive oil) and whole grain (quinoa, oats, etc.). Avoid processed food like package snacks, deep-fried food, sugary drinks and most frozen food.
Remember to keep hydrated even during your fasting period by drinking plain water or unsweetened tea and coffee!
All in all
16:8 intermittent fasting is an option for people seeking for a weight loss solution and it brings a lot of health benefits. Nevertheless, it is not a one-size-fit-all fasting way especially when you have other medical conditions like diabetes. Discuss with a doctor to figure out which intermittent fasting style suits you the most.
Here are some of the other intermittent fasting styles you may want to consider on.
Medically reviewed by Ashwini Nair, MB BCh BAO.
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References:
1. Albosta M, Bakke J. Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clin Diabetes Endocrinol. 2021;7(1):3. doi:10.1186/s40842-020-00116-1
2. Lanzi R, Luzi L, Caumo A, et al. Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects. Metabolism. 1999;48(9):1152-1156. doi:10.1016/s0026-0495(99)90130-0
3. Arnason TG, Bowen MW, Mansell KD. Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. World J Diabetes. 2017;8(4):154-164. doi:10.4239/wjd.v8.i4.154
4. Sanvictores T, Casale J, Huecker MR. Physiology, Fasting. In: StatPearls. StatPearls Publishing; 2022. Accessed March 3, 2022. http://www.ncbi.nlm.nih.gov/books/NBK534877/
