Intermittent fasting (IF) has become a popular way to boost health and wellness, especially for people looking to manage their weight and feel better overall. Instead of just worrying about what foods to eat, IF is all about when to eat, which helps your body tap into its natural processes for some pretty cool health benefits.
Lately, the two popular intermittent fasting methods—16/8 and 5:2—have been getting a lot of attention. In this blog, we’re going to explore what these methods are all about, including their benefits, some challenges you might face, and tips to make it work for you.
What is 16/8 intermittent fasting?
16/8 intermittent fasting is a form of time-restricted eating, which involves fasting for 16 hours and eating within an 8-hour window. The simplest way to adhere to the 16:8 diet is to select a 16-hour fasting period that includes the hours spent sleeping. The common options of 8-hour eating windows include:
- 9 a.m. to 5 p.m.
- 10 a.m. to 6 p.m.
- noon to 8 p.m.
What is 5:2 intermittent fasting?
The 5:2 intermittent fasting method is a popular dietary approach where individuals eat normally for five days of the week and restrict calorie intake on two non-consecutive days. On fasting days, men typically consume about 600 calories, while women consume around 500 calories.
Health benefits
- Losing weight and fat
Various studies have revealed that restricting calorie intake along with time restriction can lead to significant reductions in body weight, fat mass, and waist circumference.
- Reducing disease risk
- Improve metabolic health: by enhancing insulin sensitivity,blood sugar levels are regulated which lowers the risk of type 2 diabetes.
- Supports brain function: by boosting the production of brain-derived neurotrophic factor (BDNF), it protects against cognitive decline.
- Better digestion and improved energy and focus during fasting hours
Potential drawbacks
- Overeat following fasting periods
Studies have shown that short-term, significant calorie restriction enhances the appeal of food, which might help explain why fasting tends to increase the risk of binge eating.
- Experiencing side effects
Fasting may cause headache, fatigue, sleep disturbances and even mood swings. People may feel anxious and irritated when their blood glucose levels are low, which is a typical bodily reaction to fasting or reducing calorie intake.
Tips for intermittent fasting!
Even if you’re doing fasting, it’s super important to focus on eating healthy during that 8-hour window! Think about fueling your body with nutritious meals—like plenty of fruits, veggies, lean proteins, healthy fats and whole grains. This way, you’ll not only feel better but also get the most out of your fasting routine. Eating well can help you stay energized and make the whole fasting experience more enjoyable!
References:
Healthline Media. (n.d.). 5 intermittent fasting methods, reviewed. Healthline. https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#cons
Horne, B. D., & Clark, C. C. (2023). Editorial: Intermittent fasting and time-restricted eating in health, physical performance, and disease prevention. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1264535
MediLexicon International. (n.d.). 16:8 intermittent fasting: Benefits, how-to, and tips. Medical News Today. https://www.medicalnewstoday.com/articles/327398#side-effects-and-risks
Not so fast: Pros and cons of the newest diet trend. Harvard Health. (2019, July 31). https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
Stice, E., Davis, K., Miller, N. P., & Marti, C. N. (2008). Fasting increases risk for onset of binge eating and bulimic pathology: A 5-year prospective study. Journal of Abnormal Psychology, 117(4), 941–946. https://doi.org/10.1037/a0013644
Tinsley, G. M., Moore, M. L., Graybeal, A. J., Paoli, A., Kim, Y., Gonzales, J. U., Harry, J. R., VanDusseldorp, T. A., Kennedy, D. N., & Cruz, M. R. (2019). Time-restricted feeding plus resistance training in active females: A randomized trial. The American Journal of Clinical Nutrition, 110(3), 628–640. https://doi.org/10.1093/ajcn/nqz126
