Welcome to the World of Intermittent Fasting
Prepare for a life-changing Buzzbox moment! Intermittent Fasting, the benefits, apps to use and popular websites to check out …
Fasting, a time-honoured tradition with roots stretching back through millennia, holds a special place in the tapestry of global religions and cultures. It embodies the human spirit’s capacity for discipline and self-discovery, a testament to our shared history and aspirations.
Currently, fasting has evolved into diverse forms, breathing new life into this age-old practice. Among these innovations, the 16/8 intermittent fasting approach stands out as a beacon of hope. Advocates champion it for its simplicity, convenience, and sustainability, seeing it as a transformative path to weight loss and holistic well-being. This modern twist on an ancient tradition demonstrates our unwavering commitment to exploring novel ways to enhance our health and vitality.
What is 16/8 intermittent fasting?
The practice of 16/8 intermittent fasting involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages, like plain coffee or tea.
You can repeat this cycle as frequently as you’d like — from just once or twice per week to every day, depending on your preference.
The popularity of this fasting method has grown widely among those looking to lose weight and burn fat. 16/8 intermittent fasting is also believed to improve blood sugar control and enhance longevity (1Trusted Source).
While other diets often set strict rules, 16/8 intermittent fasting is simple to follow and may provide measurable results with minimal disruption to your diet. It’s generally considered less restrictive and more flexible than many other diets and works with most lifestyles.
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It doesn’t prescribe specific foods but rather focuses on when you should eat.
An overview of intermittent fasting
Fasting Periods
During fasting periods, you abstain from or significantly reduce calorie intake. These fasting periods can vary in length, depending on the specific IF method you follow. Common fasting periods include 16 hours, 24 hours, or even fasting on certain days of the week.
Eating Windows
Fasting periods are followed by eating windows, where you consume your meals and calories for the day within a specified time frame. Eating windows often range from 8 hours to 4 hours, depending on the chosen IF method.
No Calorie Restrictions
While fasting, you typically avoid calorie consumption, but you can drink water, tea, coffee, or other non-caloric beverages to stay hydrated.
Flexibility
IF is flexible and adaptable to individual preferences. You can choose the fasting and eating windows that suit your lifestyle best.
Popular methods of intermittent fasting include the 16/8 method (fasting for 16 hours and eating during an 8-hour window), the 5:2 diet (eating normally for five days and restricting calories on two non-consecutive days), and the Eat-Stop-Eat method (fasting for a full 24 hours once or twice a week).
The primary goal of intermittent fasting is to promote various health benefits, such as weight loss, improved insulin sensitivity, and potential benefits for heart health and longevity. However, it’s essential to approach IF carefully, consider individual needs and consult with a healthcare professional before starting any fasting regimen, especially if you have underlying health conditions.
Types of Intermittent Fasting
16/8 Method
This involves fasting for 16 hours each day and restricting your eating to an 8-hour window.
5:2 Diet
You consume your regular diet for five days a week and limit calorie intake (around 500-600 calories) on the remaining two non-consecutive days.
Eat-Stop-Eat
This method involves fasting for a full 24 hours once or twice a week.
Alternate-Day Fasting
You alternate between fasting days and non-fasting days.
Warrior Diet
This approach involves eating small amounts of raw fruits and vegetables during the day and having one large meal in the evening.
Benefits of Intermittent Fasting!
Weight Loss
IF can lead to a calorie deficit, promoting weight loss. During fasting periods, your body may use stored fat for energy.
Improved Insulin Sensitivity
IF may lower insulin resistance, reducing the risk of type 2 diabetes.
Heart Health
It may improve heart health by reducing risk factors like blood pressure, cholesterol levels, and triglycerides.
Cellular Autophagy
Fasting triggers cellular repair processes, including autophagy, which removes damaged cells and proteins.
Brain Health
Some studies suggest that IF may enhance brain function, improve focus, and reduce the risk of neurodegenerative diseases.
Longevity
Research in animals shows that IF can extend lifespan, although more human studies are needed.
Inflammation Reduction
IF may lower chronic inflammation markers, which are linked to various diseases.
Cancer Prevention
Some studies indicate that IF may reduce the risk of certain cancers, though more research is needed.
Safety Considerations
- IF may not be suitable for everyone, especially pregnant or breastfeeding women, individuals with eating disorders, or those with certain medical conditions.
- It’s essential to stay hydrated during fasting periods and maintain a balanced diet when eating.
- Consult a healthcare professional before starting IF, especially if you have underlying health concerns.
Individual Variability
The effects of intermittent fasting can vary from person to person, and what works for one may not work for another. It’s crucial to find an IF method that aligns with your lifestyle and preferences.
In summary
Intermittent fasting has many huge benefits. However, it’s essential to approach IF carefully and consult a healthcare professional if you have any concerns or underlying health conditions.
APPS to help with Intermittent Fasting
There are several apps available that can help you with intermittent fasting and tracking your fasting schedule, progress, and meal plans. Here are some popular fasting apps:
Fastic
A personal favourite and one we have used to good effect, it has fasting plans, meal suggestions, and a timer to track your fasting and eating periods. It also has a community feature for support.
Zero
This is a widely used app for intermittent fasting. It offers various fasting plans, timers, and progress tracking. It also includes educational content about fasting.
MyFitnessPal
While primarily a calorie and nutrition tracker, MyFitnessPal allows you to set fasting goals and track your eating windows.
Life Fasting Tracker
This offers a community aspect, allowing you to connect with others practising intermittent fasting. It includes fasting tracking, social support, and insights.
FastHabit
FastHabit provides customizable fasting schedules and allows you to track your progress over time. It also offers reminders and motivation.
Simple: Fasting & Meal Tracker
This app offers a straightforward way to track your fasting hours and meal times. It has a user-friendly interface.
Fast Track
Offers customizable fasting plans and an intuitive timer. It also includes statistics and charts to monitor your progress.
Ate Food Diary
While not exclusively a fasting app, Ate allows you to track your meals, emotions, and fasting hours. It promotes mindful eating.
BodyFast
Provides fasting plans tailored to your goals and preferences. It includes coaching tips and motivation.
DoFasting
This offers personalized fasting plans, meal ideas, and tracking features. It also includes a fitness component.
These apps are available for both iOS and Android devices, and you can choose the one that best suits your fasting goals and preferences. Always read user reviews and explore the features to find the one that works best for you.
Links to informative websites
Here are some helpful links to popular and informative websites that will help with fasting and a whole range of health-related subjects!
Healthline
Healthline is a well-regarded source of health-related information, and they have numerous articles and guides on intermittent fasting. Visit: www.healthline.com.
Verywell Fit
Verywell Fit covers various aspects of health and fitness, including intermittent fasting. Visit: www.verywellfit.com.
Diet Doctor
Diet Doctor is a resource that focuses on low-carb and keto diets, including information on intermittent fasting. Visit: www.dietdoctor.com.
MyFitnessPal
MyFitnessPal offers tools and articles on diet and nutrition, including intermittent fasting. Visit: www.myfitnesspal.com.
Eat This, Not That!
This website provides nutrition and diet advice, including intermittent fasting tips and articles. Visit: www.eatthis.com.
About this page
We hope you have read this page and it has been helpful to you and you get at least something to benefit yourself from!
