Intermittent fasting is an eating pattern that focuses on when you should eat and when you shouldn’t. It involves periods of eating and fasting rather than specifying the type of food to eat. This way, your body will have time to burn stored fat for energy during fasting periods. It is considered an effective way to lose weight and improve metabolism. One of the popular types of intermittent fasting is the 16/8 method, which means you fast for 16 hours and eat within an eight-hour window. Although the 16/8 intermittent fasting plan can be effective, it can also have side effects.

What is intermittent fasting 8/16?

The plan is a type of intermittent fasting where you fast for 16 hours each day and eat food in an eight-hour window. “It’s one of the most popular and manageable forms of fasting because a large part of the fasting period usually occurs overnight, during sleep,” says the nutritionist. Haripriya. N. For example, if you choose to eat between 12:00 PM and 8:00 PM, you will fast from 8:00 PM to 12:00 AM the next day. While fasting, you can drink water, tea, coffee or other calorie-free drinks. This method is often used for weight loss and improving metabolic health because it encourages the body to burn stored fat during fasting.

Read also: Intermittent Fasting 101: Everything You Need to Know About Intermittent Fasting

What are the benefits of intermittent fasting 16/8?

Before starting this diet, you need to know how good it can bring you:

1. It helps in weight loss

During the 16-hour fasting period, the body depletes its stores of glycogen (sugar from food) and begins to burn stored fat for energy. “This leads to fat loss, especially around the abdomen,” says the expert. The 16/8 intermittent fasting plan may be a therapeutic strategy for weight control in overweight and obese adults, according to research published in Food Science and Nutrition journal in 2022.

2. It can prevent type 2 diabetics

Intermittent fasting using the 16/8 method can help prevention of type 2 diabetes. Changing your lifestyle with an intermittent fasting method like 16/8 can help lower blood glucose levels and maintain your body mass index, according to research published in Diabetologia journal in 2023. Fasting for 16 hours allows insulin levels to drop, which increases insulin sensitivity. This means the body can regulate blood sugar more effectively, reducing the risk of insulin resistance and type 2 diabetes.

3. Increases energy and mental clarity

When the body switches to burning fat for energy, people tend to feel more alert and energetic. “It can also help improve cognitive function, memory and concentration due to the brain’s efficiency in using fat as a fuel source,” says the expert. Mental clarity and improved energy levels are important because they can increase productivity and focus.

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4. Control cravings

Fasting can help reduce cravings for unhealthy, high-calorie foods. “When you restrict your eating window, you can become more mindful of what you eat, which often leads to healthier food choices,” says the expert. Over time, intermittent fasting can train your body to be satisfied with less food and regulate hunger hormones such as ghrelin, which is the hunger hormone.

5. Keeps lean muscle mass

The 16/8 intermittent fasting plan can help preserve lean muscle mass while reducing fat mass. An intermittent fasting program (the 16/8 method) along with resistance training could reduce fat mass and maintain muscle mass, according to a 2016 study published in Journal of Translational Medicine.

What are the rules of intermittent fasting 16/8?

If you plan to follow this fasting plan, remember these rules –

• You must fast for 16 consecutive hours. During this time, no food is consumed, but you can drink water or low-calorie drinks.
• Each day, you can only take your meals during your chosen eight-hour window, which can be between 12:00 and 20:00 or 10:00 and 18:00, depending on your schedule.
• Other than water or non-caloric drinks, consuming anything with calories (even small snacks) breaks the fast.
• While you have freedom in what you eat during the eight-hour window, it’s important to focus on nutrient-dense foods, so eat vegetables, fruits, lean proteins, and whole grains.
• Since the goal is to create a calorie deficit for weight loss, overeating during the eight-hour window can negate the benefits of fasting.

What are the side effects of 16/8 intermittent fasting?

This fasting plan can offer numerous health benefits, but it can also come with side effects, especially in the early days. Here are the most common side effects –

1. Hunger and cravings

During the fasting period, especially at the beginning, your body may have cravings and feel hungry as it adjusts to the new eating pattern. “This is especially common for people who are used to eating frequently or snacking throughout the day,” says Haripriya.

2. Irritability or mood swings

Hunger can cause irritability, especially if your body is used to eating regularly. Blood sugar levels can fluctuate as your body adjusts and can contribute to mood swings. Drinking water, tea or black coffee while fasting can help reduce hunger. “Also, focusing on eating complex carbohydrates, healthy fats and protein during the eating window can help stabilizes blood sugar levels“, says the expert.

4. Digestive problems

Changes in eating patterns, especially limiting eating to an eight-hour window, can disrupt digestion. Digestive problems such as indigestion, diarrhea and bloating are some of the side effects you may experience during intermittent fasting, according to research published in PLOS One in 2019.

5. Headaches

Headaches can occur during the fasting period. It’s a possible side effect of any type of fasting, including intermittent fasting, according to research published in Frontiers in Nutrition journal in 2020. It can happen due to dehydration, low blood sugar or caffeine withdrawal, ie if you are used to consuming caffeinated drinks with food.

6. Nutrient deficiencies

If not carefully planned, fasting can lead to inadequate intake of essential nutrientsespecially if your meals during the meal window are not balanced. Prioritize eating whole foods in your diet to ensure you get all the vitamins, minerals and macronutrients like protein and carbohydrates your body needs.

How long should you practice intermittent fasting 16/8?

“When it comes to this fasting plan, there is no strict time limit, but here are some factors to consider,” says Haripriya.

• If your main goal is to lose weight, you can follow an intermittent fast 16/8 until you reach the desired weight. Many people follow this pattern for several weeks to several months to achieve their weight loss goals.
• If you’re looking to improve your metabolic health or insulin sensitivity, intermittent fasting can be beneficial for 8 to 12 weeks or longer, depending on how your body responds.
• Some people adopt 16/8 intermittent fasting as a long-term eating pattern, not just for weight loss, but for overall health benefits such as improved energy, mental clarity, and diabetes prevention. Because 16/8 is relatively flexible and manageable for most people, it can be maintained indefinitely as part of a healthy lifestyle.
• Some people may prefer to take periodic breaks, especially during holidays or special events, and resume afterwards. This helps prevent burnout or feeling restricted.

Read also: Shed extra pounds with this 7-day weight loss diet plan

If you have any underlying health problems, it is important to consult a doctor before continuing intermittent fasting long-term.

The 16/8 intermittent fasting plan can be an effective strategy for weight loss and increased energy. But it can lead to digestive problems and nutrient deficiencies, so combine it with a healthy diet and regular exercise.