Doctor explains HOW TO DO THE 16-8 INTERMITTENT FASTING DIET | Weight loss, blood sugar control

Summary

The 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

00:00

🕒 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.

05:03

🍽️ 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.

Keywords

💡Intermittent Fasting

Intermittent fasting is an eating pattern where individuals cycle between periods of fasting and eating. It is the main theme of the video, focusing on the 16:8 method. The video defines it as limiting daily food intake to a specific time window, which is a flexible approach that can fit various lifestyles. It is portrayed as an easy-to-follow diet with potential health benefits and is less restrictive than traditional diets.

💡16:8 Diet

The 16:8 diet is a specific type of intermittent fasting where individuals fast for 16 hours and restrict all calorie intake to an 8-hour window. This keyword is central to the video's narrative, as it outlines how this diet works and suggests various 8-hour windows one might choose, such as 7am to 3pm or 12pm to 8pm, to fit personal schedules.

💡Calorie-dense beverages

Calorie-dense beverages are drinks that contain a significant amount of calories. The video advises against these during fasting periods but allows for water and non-caloric drinks like tea or coffee. This concept is important for understanding what is permissible during fasting windows and aligns with the goal of calorie restriction.

💡Meal Plans

Meal plans are structured eating schedules that fit within the 8-hour eating window. The video suggests creating meal plans as part of the 16:8 diet, emphasizing the importance of nutrient-rich foods. It provides examples of what to include in these plans, like whole grains, fruits, vegetables, healthy fats, and protein sources.

💡Nutrient-rich foods

Nutrient-rich foods are those that provide essential vitamins, minerals, and other health benefits. The video stresses the importance of consuming these during the eating window to support a healthy diet and weight management. Examples given include fruits, vegetables, whole grains, healthy fats, and protein sources.

💡Weight Loss

Weight loss is a potential benefit of the 16:8 diet, as it can lead to a reduced calorie intake over the course of a day. The video cites scientific literature that shows statistically significant weight loss in studies on intermittent fasting, positioning weight loss as a key motivation for following this diet.

💡Blood Sugar Control

Blood sugar control is the management of glucose levels in the blood, which is improved by the 16:8 diet according to the video. It explains that intermittent fasting can reduce fasting insulin and blood sugar levels, which may decrease the risk of diabetes. This is a significant health benefit highlighted in relation to the diet.

💡Ultra-processed foods

Ultra-processed foods are heavily processed items that often contain high levels of sugars, unhealthy fats, and preservatives. The video advises against these during the eating window, as they can lead to increased hunger and negative health outcomes. This keyword is used to contrast with the recommended nutrient-rich foods.

💡Potential Drawbacks

Potential drawbacks refer to the negative aspects or challenges one might face while following the 16:8 diet. The video mentions the possibility of overeating during eating windows, leading to weight gain, digestive problems, and unhealthy eating habits. It serves as a cautionary note for those considering intermittent fasting.

💡Physical Symptoms

Physical symptoms like hunger, weakness, and fatigue can be short-term effects of starting the 16:8 diet, as the body adjusts to the new eating pattern. The video acknowledges these symptoms and suggests that they typically subside once a routine is established. This keyword provides a balanced view of the diet's impact on the body.

💡Top Tips

Top tips are practical suggestions provided by the video for those considering the 16:8 diet. These include starting with one to two days a week, experimenting with different eating windows, consulting a doctor for long-term health conditions, and not viewing the diet as a substitute for a balanced diet. These tips aim to guide viewers on how to safely and effectively incorporate intermittent fasting into their lifestyle.

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