Everything you need to know about the 16:8 diet
Keeping them all straight can be challenging, with so many different programs claiming to be the best. The 16:8 diet has gained a lot of traction in recent years, but what is it exactly? Is it safe? And does it work?
The 16:8 diet is basically intermittent fasting
While the name sounds fancy, the 16:8 diet is nothing but intermittent fasting. As the name suggests, the 16:8 diet suggests eating in an eight-hour window. The remaining sixteen hours are spent fasting. During the eight-hour window, you can eat whatever you want — there are no calorie restrictions. While you’re fasting the rest of the time, you should drink plenty of water. Black coffee and tea are acceptable, too.
It’s up to you when you want to begin and end your eight-hour eating window. But keeping your window earlier, such as from 7 am to 3 pm, is recommended. This is because the body’s biological clock is designed to eat earlier in the day. Blood sugar control is best in the morning but becomes worse throughout the day. You also digest food faster in the morning, giving you a metabolic advantage.
Does it work?
Research suggests it can be helpful in losing weight. One study found that when obese adults restricted their eating to an eight-hour window, they consume 350 calories less per day on average compared to the control group. They also lost a few pounds.
Other research demonstrates that going long periods without eating sends the body into fat-burning mode, which limits blood sugar spikes. It also lowers the hunger hormone ghrelin, reducing cravings.
That being said, some studies have found that there’s no difference between people who practice intermittent fasting and those who cut back their calorie intake overall.
Is it safe?
For a healthy person, there is no harm in eating for only eight hours a day. But, some people may experience dizziness and an increase in bad cholesterol levels. That’s why you should talk to your doctor before starting the 16:8 diet.
One major drawback of the 16:8 diet is that because eating food is limited to a small window, you might not be able to meet your nutritional needs. It probably doesn’t allow you to fit in three meals per day, which means you’re probably not receiving adequate nutrition. What’s more, the hunger you may feel might lead to overeating, especially unhealthy foods.
Is the 16:8 diet worth it?
While the 16:8 diet may be helpful when it comes to weight loss, sticking to a 12-hour eating window is a healthier alternative. Why? Because it allows enough sleep and gives plenty of time for meal digestion. It also enables you to fuel the body throughout the day to meet your nutritional needs.
Whatever you decide, be sure to stick with healthy, minimally processed foods focusing on lean proteins, complex carbohydrates, fruits, and vegetables. Eat until you feel satisfied but not stuffed.
References
- “16:8 Diet: Everything You Should Know About This Intermittent Fasting Method,” Prevention, July 2, 2019.
- “What You Should Know About the 16:8 Diet Before You Start Fasting,” Good Housekeeping, May 3, 2019.
- “What is the 16:8 Diet and Can It Help You Lose Weight?,” Women’s Health, July 2, 2019.
