Doctor explains HOW TO DO THE 16-8 INTERMITTENT FASTING DIET | Weight loss, blood sugar control
Summary
TLDRThe 16:8 intermittent fasting diet involves limiting daily food intake to an 8-hour window, with a 16-hour fast. It's flexible, allowing personalization of eating windows like 7am-3pm or 12pm-8pm. The diet emphasizes nutrient-rich whole foods, avoiding processed items and sugary drinks. Benefits include potential weight loss and improved blood sugar control, but it requires gradual adoption and medical consultation, especially for those with health conditions. It's not a substitute for balanced eating.
Takeaways
- 🍽️ The 16:8 intermittent fasting diet involves limiting daily food intake to an 8-hour window and fasting for the remaining 16 hours.
- ⏰ It's flexible, allowing personalization of the eating window based on lifestyle, such as 7am to 3pm, 9am to 5pm, or 12pm to 8pm.
- 🥤 During fasting periods, water and non-caloric beverages like black coffee or tea are permitted, but all caloric foods and drinks are restricted.
- 🥗 Emphasizes the importance of consuming nutrient-dense whole foods and avoiding ultra-processed foods for better health outcomes.
- 🏃♂️ One of the potential benefits is weight loss due to reduced overall daily calorie intake.
- 💉 It can improve blood sugar control, which may decrease the risk of diabetes.
- ⚠️ There are potential drawbacks, including the risk of overeating during eating windows, leading to weight gain and digestive issues.
- 🧗♀️ It's advised to start gradually and consult a doctor if experiencing negative symptoms or having health conditions.
- 📅 For those with long-term health conditions or taking medications, it's crucial to discuss with a doctor before starting this diet.
- 👶 Intermittent fasting is not recommended for individuals trying to conceive, pregnant, or breastfeeding.
Q & A
What is the 16:8 intermittent fasting diet?
-The 16:8 intermittent fasting diet involves limiting your daily food intake to an eight-hour window and fasting for the remaining 16 hours. This type of fasting is flexible and can be adapted to fit various lifestyles.
Can you drink beverages during the fasting period of the 16:8 diet?
-Yes, you are allowed to drink water and other no-calorie beverages like plain coffee or tea during the fasting period, but you should avoid consuming any food or drinks containing calories.
How often can you repeat the 16:8 fasting cycle?
-The 16:8 fasting cycle can be repeated as frequently as you like, from just once or twice a week to every day, depending on personal preference and lifestyle.
What are some popular eight-hour eating windows for the 16:8 diet?
-Popular eight-hour eating windows include 7am to 3pm, 9am to 5pm, 12pm to 8pm, and 2pm to 10pm. The choice depends on personal lifestyle and work schedule.
Is it necessary to skip breakfast if you're following the 16:8 diet?
-No, it's not necessary to skip breakfast. Some people prefer to eat between noon and 8pm, allowing them to have a balanced lunch and dinner along with a few snacks throughout the day.
What types of food should be included in a meal plan for the 16:8 diet?
-A meal plan for the 16:8 diet should include nutrient-rich whole foods such as fruits, vegetables, whole grains, healthy fats, and protein sources. It's important to avoid ultra-processed foods and sugary drinks.
Are there any potential health benefits associated with the 16:8 intermittent fasting diet?
-Potential benefits include weight loss, improved blood sugar control, and decreased risk of diabetes. However, these benefits can vary from person to person.
What are some potential drawbacks of the 16:8 diet?
-Potential drawbacks include the risk of overeating during the eating window, leading to weight gain, digestive problems, and unhealthy eating habits. It's also important to do it gradually and consult a doctor if experiencing negative symptoms.
How should someone start the 16:8 intermittent fasting diet?
-It's recommended to start with one to two days a week and experiment with different timings to see what fits best with your lifestyle. It's also crucial to consult a doctor if you have any health conditions or concerns.
Is the 16:8 diet suitable for everyone?
-The 16:8 diet may not be suitable for everyone, especially those with certain health conditions like diabetes, low blood pressure, or a history of disordered eating. It's also not recommended for those trying to conceive, pregnant, or breastfeeding.
What is the importance of drinking water during the fasting period of the 16:8 diet?
-Drinking water during the fasting period is important for maintaining hydration and can help manage hunger. It also aids in the body's natural detoxification processes.
Outlines
🕒 Understanding the 16:8 Intermittent Fasting Diet
The video introduces the concept of the 16:8 intermittent fasting diet, which involves limiting daily food intake to an eight-hour window. The remaining 16 hours are spent fasting from calorie-containing food and drinks, though water and non-caloric beverages are allowed. The diet's flexibility is highlighted, as it can be adapted to various lifestyles and schedules. Viewers are encouraged to choose an eight-hour eating window that suits their routine, with examples provided such as 7am to 3pm or 12pm to 8pm. The script also emphasizes the importance of a balanced diet with whole foods, including fruits, vegetables, whole grains, healthy fats, and protein sources, while avoiding ultra-processed foods and sugary drinks.
🍽️ Potential Benefits and Drawbacks of the 16:8 Fasting Diet
The second paragraph discusses the potential benefits and drawbacks of the 16:8 intermittent fasting diet. Benefits include possible weight loss due to reduced daily calorie intake and improved blood sugar control, which could be beneficial for those at risk of diabetes. However, the script also warns of potential drawbacks such as the risk of overeating during the eating window, which could lead to weight gain and digestive issues. It advises starting the diet gradually and consulting a doctor, especially for those with health conditions like diabetes or low blood pressure. The video also mentions short-term physical symptoms like hunger, weakness, and fatigue that may occur. Lastly, it stresses that intermittent fasting should not replace a balanced diet and is not recommended for those trying to conceive, pregnant, or breastfeeding.
Mindmap
Keywords
💡Intermittent Fasting
💡16:8 Diet
💡Calorie-dense beverages
💡Meal Plans
💡Nutrient-rich foods
💡Weight Loss
💡Blood Sugar Control
💡Ultra-processed foods
💡Potential Drawbacks
💡Physical Symptoms
💡Top Tips
Highlights
Intermittent fasting involves limiting daily food intake to a specific time window.
The 16:8 diet is a popular form of intermittent fasting, restricting eating to an 8-hour window each day.
During the 16 fasting hours, only water and non-caloric beverages are consumed.
The 16:8 diet can be repeated as frequently as desired, depending on personal preference and lifestyle.
The diet is easy to follow and flexible, fitting well with most lifestyles.
Choosing an eight-hour eating window is the first step in starting the 16:8 diet.
Popular eating windows include 7am-3pm, 9am-5pm, 12pm-8pm, and 2pm-10pm.
The choice of eating window should align with one's job and lifestyle.
It's important to set reminders for the start and end of the eating window.
Nutritious whole foods and beverages should be consumed during the eating period.
Balanced meals should include fruits, vegetables, whole grains, healthy fats, and protein sources.
Water should be the primary beverage, and calorie-dense drinks should be avoided.
Ultra-processed foods can lead to increased hunger and are linked to negative health outcomes.
16:8 intermittent fasting may contribute to weight loss by reducing daily calorie intake.
The diet can improve blood sugar control and reduce the risk of diabetes.
It's important to start the diet gradually and consult a doctor if any concerns arise.
Potential drawbacks include overeating, weight gain, digestive problems, and unhealthy eating habits.
Intermittent fasting is not a substitute for a balanced diet rich in whole foods.
The diet may not be suitable for those trying to conceive, pregnant, or breastfeeding.
Consult a doctor if experiencing side effects while fasting.
The video is for educational purposes and not individual clinical advice.
Transcripts
in this video I'm going to explain what
a 16 8 intermittent fasting diet is and
we'll cover some meal plans as well as
benefits and potential drawbacks of the
68 diet now intermittent fasting
involves limiting your daily food intake
to a certain window of time now one of
the most popular types of intermittent
fasting is a diet that's called the 16 8
intermittent fasting diet and
essentially this involves limiting your
intake of food and drinks which contain
calories to a set window of eight hours
a day now for the remaining 16 hours you
add stain from food and drink however
you're still allowed to drink water and
other no calorie beverages things like
plain coffee or tea now importantly you
can repeat this cycle as frequently as
you like from just once or twice a week
to every day and it will all depend on
your personal preference as well as what
fits in with your lifestyle now whilst
other diets often set out strict rules
60 native to Mitten fasting is easy to
follow and it might provide measurable
results with minimal disruption to your
diet and it's generally considered less
restrictive and more flexible than many
other diets and it works well with most
Lifestyles so let's start off by
discussing choosing a Time window so if
you're to think about potentially
starting this diet the first important
thing that you want to do is choose a
Time window and to get started you
should begin by picking an eight-hour
window and limiting your food intake to
that time span now this is obviously
going to depend on your lifestyle but
some popular eight-hour time Windows to
eat are from 7am to 3 P.M 9 A.M to 5 p.m
12 P.M to 8 PM as well as 2 P.M to 10 pm
now many people prefer to eat between
noon and 8pm since the fast is overnight
and you can skip breakfast but you can
still eat a balanced lunch and dinner
along with a few snacks throughout the
day but again this is going to depend on
your job and lifestyle obviously if
you're working night shifts then you
might want to have your eight hour
eating window starting at midnight and
ending at 8am this will essentially
allow you to eat during your night shift
and have a breakfast at 7am before you
then go to sleep during the day now
other people will opt to eat between 9am
and 5pm which allows plenty of time for
a healthy breakfast around 9am a
standard lunch around noon and a light
or early dinner around 4 30 p.m before
starting your fast basically what I'm
trying to convey by this is that there
is no one fixed way to do things the
best thing to do is that when you're
starting out try to experiment and pick
the time frame that best fits your
schedule and you might want to set a
timer at both the beginning and the end
of your eating window on your phone to
remind you when to start and stop eating
so now we've discussed the time window
let's just discuss some of the food and
meal plans now to maximize the potential
health benefits of any diet it's
important to stick to nutritious Whole
Foods and beverages during your eating
period filling up on nutrient-rich foods
will basically help you to round out
your diet and support a healthy weight
and trying to balance each meal with a
variety of Whole Foods can include
things like fruits so things like apples
bananas berries oranges pears or
tomatoes vegetables so things like
broccoli brussels sprouts cauliflower
cucumbers and leafy greens things like
spinach and kale whole grains are really
important so things like barley
buckwheat quinoa rice and oats healthy
fats so things like olive oil and
avocados as well as importantly protein
sources so things like eggs fish meat
poultry nuts and seeds now in terms of
drinking I would just encourage you to
drink water and avoid any calorie
beverages so these are things like pops
and sodas I would just stay very clear
of those it's important to also avoid
Ultra processed foods things like
package snacks deep fried items sugary
drinks and most frozen meals now these
foods are often full of bad sugars and
preservatives which are going to spike
your blood sugars quickly and they're
going to make you feel more hungry and
Ultra processed foods have actually been
linked with a whole host of negative
Health outcomes so things like type 2
diabetes high blood pressure certain
cancers and even dementia so now we've
covered some of the potential timings as
well as foods that you might want to eat
on a 16-8 intermittent fasting diet what
are some of the potential benefits of
this diet well the first potential
benefit of restricting your eating
window to a few hours a day means that
you can cut your calorie intake over the
course of a day which may in turn
contribute to weight loss for example
one review of the scientific literature
on intermittent fasting found that in 11
of the 13 studies on intermittent
fasting it was reported there were
statistically significant weight loss in
participants now one of the other major
potential benefits of a 16-8 diet is
improving blood sugar control
intermittent fasting has been shown to
reduce fasting insulin and blood sugar
levels potentially decreasing your risk
of diabetes Now if you've got type 2
diabetes intermittent fasting might be
an effective intervention but you should
speak to your own doctor before
embarking on this diet to see if it will
work for you now to ensure I give a
balanced picture of 16 8 intermittent
fasting it's important to discuss some
of the potential drawbacks now the first
thing to state is that it's important
that if you decide to embark on this
type of fasting that you do it gradually
and you consider stopping or Consulting
your doctor if you've got any concerns
or you experience any negative symptoms
one of the other downsides is the
potential for overeating as well as
potential weight gain and that's because
restricting your intake to just eight
hours a day may cause some people to eat
more than usual during the eating
periods in an attempt to basically make
up for the hours spent fasting now this
may lead to weight gain digestive
problems as well as unhealthy eating
habits now interestingly current
research doesn't suggest that
intermittent fasting leads to animal
weight loss than typical diets that
recommend overall calorie restriction
both eating patterns may lead to
moderate weight loss now if weight loss
is your primary goal you might prefer to
lower your calorie intake in instead of
fasting intermittently to prevent the
overeating that can occur when
restricting intake to certain time
Windows now other people can experience
short-term physical symptoms these
include things like hunger weakness and
fatigue although these often subside
once you get into a routine finally what
are my top tips if you are to consider
16 8 intermittent fasting well I'd
suggest that if you do want to start
this you should start off with just one
to two days a week and see if it works
for you you should try out different
timings to see which fits in with your
lifestyle and if you've got a long-term
health condition you should first of all
consult your doctors to discuss whether
or not this is the right type of dieting
for you this is really important if
you're taking any medications if you've
got diabetes low blood pressure or a
history of disordered eating it's also
really important not to view 16 8
intermittent fasting as a substitute for
eating a balanced diet rich in Whole
Foods and similarly intermittent fasting
is discouraged if you're trying to
conceive you're pregnant or you're
breastfeeding if you've got any con
concerns or experience any side effects
whilst fasting it's really important
that you consult your own doctor finally
I've got to state that this is intended
as a general educational resource and
not an individual clinical advice video
and so I can't provide any tailored
advice if you've got any other questions
please leave them in the comments
section of the video and it'd be great
if you could share your own experiences
with intermittent fasting to help others
and if you want to know more about
intermittent fasting please check out
the other videos on this channel bye
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