Feast to your heart's content and still burn fat? That's what 16:8 intermittent fasting promises - a popular nutritional trend that is said to have many benefits for the body. But what is behind the so-called 16:8 diet and can I really eat whatever I want? Here are all the answers.
What is 16:8 intermittent fasting?
The 16:8 diet is a special form of intermittent fasting . The basic principle is simple: the day is divided into two phases - one for eating and one for fasting. More precisely, you are allowed to eat for eight hours, while no calories are consumed for the following 16 hours. Since about half of this second period should be used for sleeping, it is also called the 8-hour diet.
In contrast to therapeutic fasting and 5:2 fasting, the 16:8 method does not involve complete fasting days. You only abstain from eating for around eight hours a day.
What are the benefits of the 16:8 diet and what happens in the body?
Intermittent fasting 16:8 is a nutritional method that can basically be integrated into everyday life for an indefinite period of time. Since the fasting phase is relatively short, no preparation time or adjustment phase is required. The biggest advantage of intermittent fasting is that the diet can be easily adapted and maintained.
Intermittent fasting 16:8 does not necessarily have to be used as a diet. Rather, the method is about giving the body enough time to utilize the food consumed and all of its nutrients. Fat burning only begins around five hours after eating. During the 16-hour fasting phase, our organism has enough time for this. The liver is also relieved and toxins are eliminated, which leads to detoxification.
Since we supply the body with energy again after abstinence, no protein is broken down from the muscles. In contrast to long fasting cures and crash diets, the metabolism remains constantly intact without tapping into the energy reserves. A yo-yo effect is therefore rare.
Another plus point: Through intermittent fasting, we give in to our cravings less often and learn to appreciate our meals again. Our sense of well-being increases, we feel energetic and fit. The fact that the interval diet quickly helps us lose a few kilos is a nice side effect for many fasting fans.
Studies have shown that regular intermittent fasting also has a number of health benefits: it is said to strengthen the cardiovascular system, prevent chronic diseases and prevent diabetes. Fasting is also said to have positive effects on blood pressure, blood sugar, cholesterol and inflammation levels. However, it should be emphasized that many of the studies were carried out on animals and that there are insufficient study results on human subjects.
How exactly does intermittent fasting with the 16:8 method work?
Eating for eight hours, fasting for 16 hours - that's the theory. In practice, you can plan your day and meals completely individually. The only important thing is that you stick to the eating and fasting times.
For those who are not morning people, the day could begin with a late breakfast at 11:00 a.m. The last meal would then be by 7:00 p.m. at the latest. If you don't want to miss breakfast, you can of course skip dinner or have it earlier in the afternoon. Everyone has to find out for themselves which intervals work best. The best thing to do is to test it out and pay attention to how your body reacts.
Good to know: The 16:8 fast doesn't have to look the same every day. Do you have a business lunch or a family celebration coming up? Then simply plan your breakfast later to stay within the eight-hour limit.
What can you eat during 16:8 intermittent fasting?
Let's move on to the next important question: fasting. Basically, the 16-8 diet does not have any special rules. You can eat whatever your body craves - of course only within the interval provided. However, this is one of the disadvantages of the method. If you use the eating phase to consume unhealthy food, you are doing more harm to your body than good.
Therefore, when doing 16:8 intermittent fasting, you should choose recipes that provide the body with important nutrients and energy. Fruit, vegetables, healthy fats and whole grain products should therefore be an integral part of the kitchen. Experts recommend two full meals with a break of around four to five hours in between.
What to do when you have cravings?
It's best to always have healthy snacks on hand for those cravings between meals. However, you should avoid carbohydrates between meals, as they increase blood sugar levels and stop fat loss. Cold-pressed juices such as our Daily Greens or our celery juice are excellent for curbing your appetite.
Speaking of drinking: During intermittent fasting, you should always drink enough liquid. During the fasting phase, only water, unsweetened tea and coffee (without milk and sugar, of course) are allowed.
Who is intermittent fasting suitable for?
So far so good. But is the 16:8 diet the right type of fasting for me? Well, basically the method is suitable for anyone who wants to enjoy the benefits of fasting without having to make major compromises in their eating habits. Since the body gets used to the breaks in eating quite quickly, 16:8 intermittent fasting is also a great option for all beginners.
If you want to boost your metabolism, lose or maintain weight, or are looking to start fasting, 16:8 intermittent fasting is a good option.
… and for whom not?
Overweight people and people with pre-existing conditions should always discuss intermittent fasting plans with a doctor first. The intermittent diet is not suitable for children, pregnant women and breastfeeding women. If you have any doubts or if side effects occur, you should always consult a doctor to check your blood values if necessary. If you fast too much and without thinking, you may develop nutritional deficiencies and feel unwell.
How long should 16:8 intermittent fasting last?
Intermittent fasting can be done over a set period of time or adapted as a basic eating rhythm . There is no set fasting duration. So if you want to try 16:8 fasting, you can easily do it for a few days and adjust the rhythm if necessary.
If intermittent fasting works without problems, the fasting phase can be extended individually or a more intensive type of fasting can be chosen - such as the 5:2 method, in which solid food is avoided for two full days.
It is also possible to shorten the fasting period a little, for example to 14 hours. Here too, the rule is: try things out and see what suits you best.
How much weight do you lose with 16:8 intermittent fasting?
First of all, it should be emphasized once again that the 16:8 method does not necessarily have to be used as a diet, but can simply be part of a conscious form of nutrition. If you want to lose weight from it, you should not only follow the fasting plan but also adjust your food intake accordingly. This means: fewer calories, less sugar, less (unhealthy) fats.
How much weight you ultimately lose through fasting varies from person to person. Weight loss depends on many other factors, such as general lifestyle, genetic conditions and physical activity. However, weight loss with intermittent fasting is much more sustainable than with other diets, as the reduction is slower and there is no yo-yo effect.
By the way: Intermittent fasting can and should always be combined with sufficient exercise. However, you should avoid strenuous exercise during the fasting hours so as not to overtax your body. It is best to do more intensive workouts after your second meal.
Intermittent Fasting 16:8 – Advantages and Disadvantages at a Glance
To summarize: 16:8 interval fasting is a simple form of intermittent fasting that can be quickly and easily integrated into everyday life. You can feast and enjoy yourself for eight hours a day without making any major compromises - as long as you are not using the method to lose weight.
But with a little discipline, the kilos will also fall off. Since the body uses the energy to burn fat and the metabolism does not slow down like with other diets, cravings, feelings of weakness or the notorious yo-yo effect rarely occur with this method.
Small drawback: If you want to lose weight with the 16-8 diet, you need patience. Because the weight loss is continuous - but healthier and more sustainable. In addition, fasting is not compatible with every lifestyle and still requires a certain amount of perseverance.
As with all diets and nutritional methods, try it out and find out whether you feel good with the method. And if you don't like this long-term fasting method, you can just as easily try other fasting methods such as a juice cleanse or a holistic body & mind fasting cure . Everyone is different and has individual preferences. You will only find out if you try it.
