Although the idea of fasting may appear a daunting lifestyle change, evidence-based studies prove the benefits are worth it. By engaging in intermittent fasting you can enjoy a longer life, more vitality and a leaner body. For those who find the idea of fasting for twenty-four hours daunting the 16:8 intermittent fasting method may be more appealing to you.
Fasting Burns Fat
Studies prove that eating in a 6-hour window and then fasting for 18 hours can trigger a metabolic boost allowing you to burn fat faster. Intermittent fasting works when the body begins to burn fat after it has burnt through the calories consumed after ones last meal.
Fasting Improves Health
There are a range of other health benefits that improve longevity that come with fasting regularly. Studies show fasting may not only help reduce obesity but helps prevent heart disease and prevent Type 2 diabetes. Other diseases that fasting helps to fight include inflammatory bowel disease, high blood pressure and many cancers. Recent studies done on fat rats showed they lost weight and improved their blood pressure, cholesterol, and blood sugars.
Fasting Helps the Brain
The same studies done on rats show that fasting has a significant effect on brain health. These studies show that learning and memory may improve due to fasting and in fact can slow down and possibly reverse diseases that affect the brain such as age-related neurodegenerative diseases like Alzheimer’s.
How the 16:8 Fasting Method Works
There is no one way to fast, in fact, it is best to experiment to find the best eating window that suits your lifestyle. Some experts suggest commencing a fast early evening, as metabolism slows down after this time. It is believed that this methodology supports our circadian rhythm, our internal body clock. If this is not feasible there are several choices. The 16:8 intermittent fasting is a time-restricted fasting schedule that involves eating during an 8-hour window and fasting for the remaining 16 hours. People may choose one of the following 8-hour eating windows:
- 9-5 p.m.
- 10-6 p.m.
- 12- 8 p.m.
Fasting Tips
- Drinking water, unsweetened tea and coffee regularly throughout the day to reduce hunger
- Don’t exercise during fasting time to avoid hunger
- Practicing mindful eating when consuming meals
- Try meditation during the fasting period to reduce hunger pangs
- Don’t fast more than twice a week to avoid muscle loss and other adverse effects.
- Eat whole foods outside your fasting window.
Those who fast regularly claim not only do they feel lighter, more awake, and more energetic but they manage to burn fat successfully. Better still, the 16:8 method makes fasting much more manageable without the mood swings and cravings.
