Are you tired of weight loss methods that don't produce lasting results? Intermittent fasting could be the answer.
16/8 intermittent fasting is a lifestyle change that has helped countless people shed pounds and improve their overall health. It’s not for everyone, but if you can get on board with the 16/8 method, you will maintain a healthy weight.
Here, we’ll look at the ins and outs of 16/8 fasting while considering how to prepare for your first week. We’ll also cover some top tips for success.
Let’s dive in.
16/8 intermittent fasting: a quick summary
Understanding the 16/8 intermittent fasting method
16/8 intermittent fasting is a popular weight loss method that involves fasting for 16 hours and eating within an eight hour window.
This increasingly popular eating pattern is easy to follow and can lead to significant weight loss. With the right meal preparation, you'll be well on your way to shedding those extra pounds in no time.
But how does it work, and what are the benefits? Let's dive a little deeper.
The basics of 16/8 intermittent fasting
16/8 fasting, a type of time-restricted fasting, involves choosing a 16-hour fasting window and an eight-hour eating window. During the fasting period, you can enjoy calorie-free drinks like black coffee while maintaining your fast and burning fat.
The best thing about this method is the fact it’s more of a lifestyle change than a diet, making it sustainable and adaptable to your daily routine.
Benefits of intermittent fasting
Intermittent fasting comes with it’s fair share of benefits, including:
Believe it or not, you can still experience success without exercising as long as you eat clean, watch your portion sizes, and get enough sleep. Maintaining a healthy lifestyle is essential for intermittent fasting to be effective.
How intermittent fasting works for weight Loss
During a 16-hour fast, your body goes through two distinct phases linked to weight loss. The first phase begins after four to 16 hours of fasting while the second phase kicks in after around 16 hours. Insulin, produced by the pancreas, helps your body absorb glucose from carbohydrates to provide energy for daily activities.
With intermittent fasting, you can expect to lose an average of 15 lbs over three to 12 months. Not a bad rate of weight loss in anyone’s book.
Getting ready for your first week of 16/8 fasting
Before diving head first into your 16/8 fasting routine, you should set realistic weight loss goals, plan your meals, and stay hydrated. By starting small and gradually working up to a longer fasting window, you can create a schedule that fits your lifestyle while giving your body enough time to adjust.
Setting realistic goals
To succeed with 16/8 intermittent fasting long term, it’s important to set realistic weight loss goals. Rather than trying to lose as much weight as you can within a tiny window of time, you should aim to shed a small number of pounds consistently.
Setting small monthly goals is often better than aiming to lose half of your current body weight as quickly as possible. Working towards small achievable goals will help you stay on track, keep your morale consistently high, and result in real success.
Meal planning and preparation
When you’re planning meals for the first week of your big 16/8 fast, it's important to choose nutrient-dense foods that will provide energy and keep you feeling satisfied.
Plan meals that are easy to make and you enjoy (no celery dipped in water, unless that is your favorite meal). That way, you'll be more likely to stick to the fasting plan and enjoy real results.
Oh, and if you do like to go to a restaurant from time to time (good for you), our handy guide will help you stay healthy when you eat out.
Drinking plenty of water while fasting is essential for maintaining your energy levels and avoiding dehydration. Make sure to drink lots of water and other non-caloric drinks to keep yourself feeling energized and healthy during your fast.
Tip: Women should aim to drink 2.2 liters and men three liters of water per day to stay properly hydrated.
Foods to eat and avoid during your 16/8 fasting Window
During the 16/8 fasting window, you should choose healthy foods including lean proteins, complex carbohydrates, and healthy fats. Foods to avoid include processed foods, sugary drinks, and alcohol.
By making smart food choices, you can maximize the benefits of fasting and achieve the weight loss goals you deserve—even when you’re rushed off your feet.
Healthy food choices
To stay healthy while fasting 16/8, here are some foods you should weave into your diet:
- Fruits: tomatoes, apples, berries, bananas, berries, oranges or satsumas, peaches, pears, plums and tomatoes.
- Veggies: leafy greens like kale and spinach, broccoli, sprouts, cauliflower, sweetcorn, and cucumber.
- Whole grains: Buckwheat, barley, quinoa, brown rice, and oats.
- Good fats: fatty fish oils, whole nuts, avocados, and olive oil.
- Proteins: fish, eggs, legumes, pulses, unprocessed red meat, poultry, nuts, and seeds.
These foods will flood your body with the nourishment it needs to succeed while helping you steer clear of dreaded hunger pangs or cravings.
Foods to avoid
To maximize the benefits of 16/8 fasting, it's best to avoid processed foods, sugary drinks, and alcohol. These foods can cause spikes in blood sugar levels, leading to increased hunger and cravings.
Instead, focus on our healthy food list above and check out our essential rundown of easy 30-minute healthy meals.
Weaving exercise into your 16/8 fasting routine
Exercise can help to boost metabolism and aid weight loss while fasting. Adding workouts like high intensity interval training (HIIT), strength training, and yoga, barre, and pilates can complement your fasting routine and help you achieve even better results.
The benefits of exercise and 16/8 intermittent fasting
Exercising when you’re 16/8 fasting can help you maximize your weight loss potential by:
Regular exercise can also help you achieve your weight loss and muscle gain goals by increasing metabolism and burning more calories.
Remember: When it comes to exercise, do what suits you best. A brisk walk with your favorite songs is a healthy form of exercise as is dancing in the kitchen regularly. Do what’s achievable, be consistent, and you will reap the rewards of exercise and intermittent fasting.
Balancing exercise and intermittent fasting
To achieve the best results with 16/8 fasting, striking a healthy balance between exercise and fasting is essential. Make sure you get enough energy from your meals, stay hydrated, get enough sleep, and you will stay on track.
By incorporating these tips into your daily routine, you can enjoy the benefits of both exercise and fasting and achieve your weight loss goals.
Common struggles and solutions during the first Week of 16/8 fasting
During the first week of your 16/8 fast, you may face a few struggles or ‘teething problems.’ Let’s take a quick look at the main challenges linked to this style of intermittent fasting.
Hunger pangs and cravings
Managing hunger pangs during 16/8 fasting can be a challenge, but staying hydrated and eating slowly—paying attention to each bite—can also keep hunger pangs at bay.
If you still struggle with hunger, try adding healthy snacks like nuts, fruits, and vegetables into your daily routine to keep yourself feeling full and satisfied.
Fatigue and low energy
Fatigue and low energy are common side effects during the first week of intermittent fasting. To overcome these challenges, focus on getting enough rest and ask for support from your friends and family.
As we mentioned earlier, make sure you make the most of your eating window by preparing balanced meals that you really enjoy. That way, you’ll have the energy you need to keep going.
Social and emotional challenges
Overcoming social and emotional challenges during the first week of 16/8 fasting can be difficult, but seeking out support can be a great way to stay connected and avoid feelings of loneliness. Surround yourself with friends and family who understand and support your fasting journey, and stay focused on your goals.
Remember: you're not alone, and with perseverance and patience, you can reap the rewards of intermittent fasting. You’ve got this.
16/8 fasting: final thoughts
16/8 intermittent fasting is a powerful lifestyle change that has helped people from all walks of life lose weight and boost their overall health.
By understanding the basics of fasting, preparing for the first week, eating well, and weaving exercise into your routine, you can achieve impressive weight loss results.
Stay committed, keep motivated, listen to your body, and you stand the best possible chance of enjoying the transformative power of 16/8 fasting. Good luck.
If you want to maximize the results of your 16/8 fast in a way that’s healthy and effective, add PhenQ’s unique weight loss supplement into your routine.
16/8 intermittent fasting: FAQs
How much weight can you lose in a week with 16/8 intermittent fasting?
If you're following a 16/8 intermittent fasting regime, you can expect to lose up to one to three pounds of weight each week. Your results will depend on your age, gender, and overall body composition, so adjust your expectations accordingly.
How much weight can I lose in seven days with intermittent fasting?
You can expect to lose between 0.25-1.65 pounds (0.11-0.75 kg) per week with intermittent fasting, depending on your caloric intake.
This means that you can expect to lose around one to three pounds (0.45-1.36 kg) within seven days.
How long does it take to start losing weight on a 16/8 fast?
With the right 16/8 fasting routine, you could start to notice a difference in as little as 10 days. Depending on your overall goals, losing significant weight could take up to 10 weeks, with an average of one pound of loss per week.
How much weight can you lose in a month with intermittent fasting 16/8?
With intermittent fasting 16/8, you can expect to see a significant amount of weight loss each month. With regular practice and following a calorie deficit of 500 per day, you can achieve up to four to eight pounds of weight loss in just one month.