Intermittent fasting is the most popular method to lose weight. Among intermittent fasting, 16:8 method is the largely practised and proven by people. If you want to lose weight seriously, you must follow this pattern of fasting consistently.
Eating and fasting both are important in the right pattern. Intermittent fasting gives you different fasting methods by which you can lose weight easily as per your schedule.
The 16:8 fasting involves fasting for 16 hours a day and eating for 8 hours of your choice. Most people use a time window from 12 pm to 8 pm ( 8 hours) for eating and 8 pm to 12 pm (16 hours) for fasting.
How to do it right
The average timing of waking up is 7 am. Wake up early in the morning can help in weight loss.
Drink a glass of water prefer warm water to hydrate.
Do exercise - morning is the optimal time for exercise. Research says human growth hormone (HGH) is at a peak in the morning which maximizes weight loss and increases muscle growth.
Take tea/ coffee at 8 am. Skip breakfast. Better to take a glass of lemon water it gives an extra effort in weight loss. Avoid sugary drinks and milk.
Do not eat anything till noon except water.
At 12 pm take the 1st meal of the day. Enjoy healthy lunch of protein, fibre and fat. If you are overweight avoid starchy carbs. Take sufficient protein and limit carbs and fat in the meal.
Snack time at 3 pm- take low carb food with moderate protein and healthy fat make better snack option.
Evening meal from 7 pm to 8 pm. This is the last meal of the day and it should be light and healthy. Try to take a small meal instead of the large one and avoid fruits at dinner.
Don't eat anything till the next day.
11 pm time for sleep - Avoid blue light of electronic devices at least an hour before sleep. Sleep is vital for health and recovery. Take enough rest.
Continue this process the next day and every day. You will notice a difference in weight after 1 month.
Benefits of 16:8 intermittent fasting.
Accelerate weight loss - The major benefit of this method is weight loss. Majority of people apply this method in their routine and see an immense change in weight.
Activates growth hormone - Regular practise of this method leads to muscle growth. Human growth hormone activates and starts building muscles and bodily growth.
Regulates insulin - It maintains blood sugar level in the blood because of low carbs and long fasting. It decreases the chances of diabetes.
Improves digestion - due to long hour of fasting, the digestive system has sufficient time for proper digestion and give GI tract more downtime. It also helps to repair leaky gut.
Quality sleep - It also improves sleep quality by increasing deep sleep timing and increases blood circulation towards the brain in the night.
What to eat
The following grocery list shows what can you eat in intermittent fasting for weight loss.
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Eat these healthy foods to lose weight: clean eating.
How to lose weight in 21 days: 5 proven ways to try.
Conclusion
Based on detailed analysis Intermittent fasting especially 16:8 method is proved to be the best method for weight loss. Regular practice of this can improve your health. With the right guidance and consistent action, weight loss is very easy to achieve.
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