The 16:8 Diet for Weight Loss

The 16:8 intermittent fasting has skyrocketed in popularity in recent years, especially among those looking to lose weight and burn fat.

This diet stems from the book 8 Hour Diet by author David Zinczenko and editor-in-chief of Men’s Health Peter Moore, who suggested that a longer fasting time between eating gives the body the time it needs to process the food and burn away extra fat.

Proponents claim that it is an easy, convenient and sustainable way to lose weight with minimal effort and improve overall health while other diets often set strict rules and regulations. It can easily fit into just about any lifestyle.

In brief, it 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, eating only during an eight-hour window during the day and fasting 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.  

In addition to enhancing weight loss, 16:8 diet is also believed to improve blood sugar control, boost brain function and enhance longevity.

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 will 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. 

Additionally, to maximize the potential health benefits of your diet, it is important to stick to nutritious whole foods and beverages during your eating periods. Try balancing each meal with a good variety of healthy whole foods, such as fruits, veggies, whole grains, healthy fats, 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.

People may find it easier to stick to the 16:8 diet when they follow these tips: 

• drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite
• consuming water regularly throughout the day
• watching less television to reduce exposure to images of food, which may stimulate a sense of hunger
• exercising just before or during the eating window, as exercise can trigger hunger
• practicing mindful eating when consuming meals
• trying meditation during the fasting period to allow hunger pangs to pass

Benefits

It is easy to follow, flexible and sustainable in the long term. 

It is 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. 

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.

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.

Enhanced brain function and longevity: Though evidence in humans is limited, some animal studies have found that intermittent fasting may extend longevity.

Drawbacks

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. 

Additionally, intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females. 

Though 16:8 diet is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you are 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.

In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.