To lose weight, intermittent fasting may be an option. Based on short feeding periods and long breaks, this allows fat to burn deeply. Discover the 16:8 intermittent fasting mode to lose weight easily with meal ideas to prepare for adoption. This lifestyle is ideal for those who have a sustained lifestyle.
Breaking the tradition of eating 3 meals a day, intermittent fasting is another way to lose weight. It has even become trendy and includes several modes. This time, we will focus on the 16:8 mode, very promising in terms of thinness. Discover how the latter can help you lose weight but also what meals you can prepare every day to apply it. This weight loss strategy also simplifies life by leaving less time for plate making.
What is fasting 16:8?
If intermittent fasting is a diet that alternates between periods of eating and fasting, the advantage of the latter is that it does not specify the amount of food. The only restriction is on the times you will eat them.. It is for this reason that it is not really considered a regime in the strict sense. It is mainly a pattern of eating, the most popular of which is intermittent fasting 16:8. Discover the transformation of these 22 women with the latter. For the 16:8 mode, this is a feeding period of 8 hours per day and a period of abstinence of the remaining 16 hours. A deprivation that causes weight loss. Here are 3 smoothies that help burn fat deeply, which can be drunk during this time.
This method called 16: 8 is based on 16 hours of deprivation coupled with 8 hours of feeding of the choice of the person who practices it. This form of intermittent fasting is very popular. The reason? Most of the food deprivation is compensated by falling asleep. The great advantage of this dietary model is that the eight hours of abstinence are freely chosen by the faster. During this time, he will consume all his meals and snacks. You can choose to eat between noon and eight o’clock in the evening, namely lunch, afternoon tea and breakfast. Here are the 7 best breakfast recipes to help you lose weight. Other times are possible such as 10 a.m. to 6 p.m., 11 a.m. to 7 p.m. or from noon to 8 p.m.
16:8 mode for every lifestyle
For 16:8 intermittent fasting, it is possible to adapt the usual meal times to the times you choose. You can also make it flexible with your sleep hours. If you are an early riser, choose to break your fast at 10 a.m. to compensate for the hours without feeding. You can also choose your meal times according to your appetite peaks. If you have cravings in the evening for example, choose an 8-hour window of meals and snacks before resuming fasting. A dietary rhythm adapted to those who wish to have fun while losing weight.
What is the typical program for 16:8 intermittent fasting?
7:30 am: Lemon water
12:00 pm: Lunch
3:00 pm: Snacks
18:00: Dinner
7:30 pm: Snacks
20:00: Power shutdown for 16 hours
What are the benefits of intermittent fasting?
No rules or restrictions for this lifestyle! The interest of this particular “diet” is mainly that there is no recommended caloric intake. Ideal for those who do not like to linger to look at the nutritional values of each food and who are greedy. It is for these main reasons that intermittent fasters choose it. Bonus: It also means that the time to prepare meals is shorter and it makes life much easier! However, this is not a reason to give in to the sirens of junk food! Exit processed foods, deli meats and industrial cookies. In addition to causing weight loss, they promote hyperlipidemia, obesity and heart disease. It is therefore essential to pay attention to favor healthy foods as follows.
What foods to focus on during the dayIntermittent?
To carry out this food model, It is important to choose the right foods to consume on a daily basis. Fruits and vegetables are therefore the cornerstones of this lifestyle. Among the other ingredients to choose for your meals, whole grains and complex carbohydrates (brown rice, oats, barley, bran, oats etc.) Lean proteins are also interesting for promoting weight loss. So make way for poultry, fish, beans, nuts, seeds and eggs. Red meat can also be chosen if it is not integrated more than twice a week. Good fats such as oily fish, olive oil, avocados, coconut, nuts and seeds are also recommended as part of intermittent fasting. The reason: they provide a feeling of satiety ideal for periods of deprivation.
Intermittent fasting will help you lose weight
It goes without saying, this trendy lifestyle is mainly popular for weight loss. The mechanisms are simple. At first, intermittent fasting makes you lose weight because you eat fewer meals. A deprivation that necessarily reduces caloric intake and food consumption. Those who advocate 16:8 stop eating at fixed times. Results: They no longer overcompensate and end up eating less during this limited time of 8 hours. The other biological phenomenon is that this mode of eating adjusts hormone levels and makes fat reserves more accessible. During periods of scarcity, the body will draw its energy directly from the stores of glucose and glycogen to burn them deeply. Weight loss guaranteed but not only since the combustion is mainly in fat.
What meals to choose during intermittent fasting 16:8?
If you are convinced, you will definitely adhere to simple meal preparation. Here is a selection of plates over 7 days with everything you will need to adopt intermittent fasting 16:8. You can of course customize them according to your favorite seasonings but also give pride of place to the creation. To see conclusive results on your health, we advise you to get foods of organic origin. Enjoy your meal!
Monday
- Meal: Avocado chicken salad
- Snacks: A handful of nuts mixed with apricot slices
- Meals: Whole wheat pasta with macadamia pesto and basil
- In case: A cheese plate
Tuesday
- Meal: A chickpea or hummus salad
- Snacks: Apple slices with peanut butter
- Meals: Teriyaki chicken with brown rice and cauliflower
Snack:
- Red fruits topped with coconut milk
- A plate of Granny apples
Wednesday
- Meal: A tuna and avocado salad on a whole wheat patty
- Snack: A cup of Greek yogurt
- Meal: A bowl of noodles with coconut milk and lemongrass
- Snack: An apple crumble and a glass of skim milk
- A square of 70% dark chocolate
Thursday
- Meal: Tofu salad with broccoli and quinoa
- Snacks: Two pieces of dark chocolate accompanied by a bowl of mixed berries
- Meals: A salmon pavé in papillote accompanied by brown rice and parmesan-kale salad
- Snack: Pecan and cinnamon crumble
Friday
- Meals: Chili con carne of turkey and ear of corn
- Snacks: A few slices of edam and organic almond milk
- Meals: Grilled shrimp served with corn sauce and black beans
- Snacks: Fruit salad with nuts and oatmeal
Saturday
- Meals: Grilled salmon with brown rice and mixed greens
- Snack: A cup of Greek yogurt with a cup of raspberries
- Meal: Mexican quinoa salad with tempeh
- Snacks: Watermelon slices sprinkled with coarse salt
Sunday
- Meals: Soy sprouts with chicken and quinoa bowl
- Snacks: A bowl of hummus and pita bread with raw vegetable sticks
- Meals: Hearty chicken soup with garlic bread
- Snacks: Banana slices dipped in dark chocolate
What are the warnings and precautions to take during intermittent fasting?
If intermittent fasting is of course a safe and effective approach to slim down and make life easier, this way of eating is not suitable for everyone. And for good reason, this deprivation can cause several adverse effects. Among them, muscle weakness, fatigue that can occur during the fasting period, especially from the first days. Signs to consider because they can represent a danger and require the cessation of this mode of eating. Overcompensation or binge eating can also be caused by this lifestyle. These trends can lead to obesity, digestive disorders but also eating disorders. As a reminder, any diet should be considered after consultation with the doctor. Those who are underweight should not choose this food option as it can harm health. People who suffer from eating disorders should also avoid this type of diet as it is not based on a traditional diet. Other people with diseases should avoid this diet such as those with diabetes, those who take heavy drug treatment or those who have low blood pressure. People who are malnourished, pregnant or breastfeeding women should not consider intermittent fasting. Those who wish to procreate are also concerned. People who are not convinced by a 16-hour deprivation period can choose another type of intermittent fasting such as 23:1 for example. There is no single possible option to lose weight but conversely several solutions adapted to each of us.
How often to practice 16:8 intermittent fasting?
This type of fasting is to be practiced according to the possibilities. It is important to adapt this eating pattern to your lifestyle. Some can practice it two days a week while others less. This will depend on everyone’s weight goals but also on the days on which we will have to eat. Some people may skip intermittent fasting for a few days because of an important meal or birthday for example. They will catch up on their 16:8 cycle another day.
How long does it take for 16:8 intermittent fasting to be effective?
The effectiveness of 16:8 intermittent fasting varies depending on the context and the person who practices it. It depends on several factors such as age, sex, genes, starting weight, overall health but also the decrease in calorie intake. Overall, this “diet” is effective after three to four weeks. Reason enough to be persistent while continuing to enjoy yourself. In addition, this lifestyle is flexible to each routine and is customizable on a daily basis. This can be a lasting and effective habit to lose weight but also take advantage of the virtues of fasting on health, including that of eliminating toxins that cause premature cellular aging but also the appearance of diseases. It’s also important to capitalize on a healthy lifestyle by prioritizing nutritious foods to meet your energy needs. Adequate hydration and good sleep will also help you reach your goal faster. To stay determined, you can keep a journal to track your progress and motivate yourself on a daily basis!
What are the other tips to apply?
Those who opt for intermittent fasting should mainly favor natural foods such as fruits, vegetables and proteins. During fasting, they can of course hydrate as they wish with several drinks such as fresh fruit juice, tea, verbenas, coffee to alleviate the feeling of fatigue. A doctor can also help you choose the right type of fasting for your physical characteristics and fitness. To stick to such a eating routine, it is also important to practice light sports activity during periods when meals are allowed. If the results are apparent after three weeks, it is important to tackle a discipline to achieve your weight loss goals. Intermittent fasting is not permanent but simply introduces a new food rebalancing with the consumption of healthy meals with high nutritional values. You can also learn about other types of fasting according to your lifestyle.
See also 14 Snacks for a Perfect Ketogenic Diet (Keto diet)
