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01.09.2023How Many Calories to Eat During Intermittent Fasting 16/8
16/8 Intermittent fasting is a diet plan that allows you to eat for 8 hours and fast for 16 hours. If you are trying to lose weight or shed some pounds,16/8 intermittent fasting could be a great way to get your body into fat-burning mode.
This article will discuss what 16/8 intermittent fasting is, how it works, its benefits, and how many calories you can lose going on intermittent fasting.
What is 16/8 Intermittent Fasting?
If you’re new to intermittent fasting, 16/8 IF may seem like a more moderate form of practice. It’s not as intense as other types of intermittent fasting, but it still has some benefits.
16/8 Intermittent Fasting is an intermittent fasting type where you fast for 16 hours and use the remaining 8 hours to eat. It was created by Martin Berkhan, who coined lean gains in 2006.
The name 16: 8 refers to how long your meals and breaks take about each other—16 hours of abstinence from meals and 8 hours of eating.
Benefits of 16/8 Intermittent Fasting
- Weight loss. The biggest benefit of 16/8 intermittent fasting is weight loss, with studies showing that it can lead to up to a pound per week. If a person is trying to lose weight, this can be extremely beneficial because it helps them feel more satisfied with their meals and makes them less likely to binge eat or snack between meals.
- Detoxification: Staying for 16 hours without eating food is a good window to rest your stomach and entire digestive system. This window will help detoxify your body.
- Psychological benefits: During fasting, fewer toxins flow through your lymphatic system, allowing you to think correctly.
16/8 IF Meal Plan Sample
The 16/8 IF Meal Plan is a great way to start intermittent fasting. There are no hard rules when it comes to planning and preparation of Intermittent fasting meal plans. However, the standard is to make sure you eat something healthy and low in calories, if you are doing intermittent fasting for weight loss. You can make the format of your intermittent fasting meal to be like the one below:
Morning: this is the first eating period before you begin your fast. During this period you should eat foods that have fewer calories but are high in fiber so that they can satisfy you quickly. Some of the best foods to eat during this eating window include Coffee, banana, plantain, white oats, apple, mango, etc.
Mid-day: This is during the midday fasting break. Examples of some of the recommended foods to eat in this period include Chocolate, Turkey meats, Beans, Rice, and Pasta.
Late eating window: This is the final meal for the day. You can be creative with this but make sure you don’t eat something too heavy. Some of the meals recommended for this time include Fruits, Vegetable salads, rice, pasta, oats, etc.
How Many Calories Break a Fast
To understand intermittent fasting and your place in it, it’s vital to understand the disparity between calories and food fully. Calories are the energy contained within foods—the macronutrient that makes up our diets.
They’re not the same as nutrition, micronutrients (vitamins and minerals), or any other aspect of what you eat.
Intermittent fasting may seem like an extreme way to eat, but when done correctly, it can be a great way to lose weight while eating less than usual at certain times of the day.
How Many Calories Should I Eat During Intermittent Fasting?
The calories you should consume during intermittent fasting depend on the length of your fast. A 16/8 fast means fasting for 16 hours and eating for 8 hours, while an 8/16 fast means fasting for 8 hours and eating at night.
The general rule here is that if your BMR (basal metabolic rate) is between 2,000-2,200 calories per day, then 100% of this should be consumed during an intermittent fast.
If it’s closer to 1,600 or less than 1,600 calories per day, then up to 200% of those amounts can be consumed as long as they fit within a healthy diet plan.
Consuming calories during fasting is only true if you are dirty fasting. For those doing clean fasting, calories and beverages are discouraged during the fasting window.
Can You Have any Calories During 16 hours Fast?
Yes, you can have any calories during a fast.
If you choose to eat anything during your 16 hours of fasting, it will be up to your discretion whether or not those calories are healthy for you.
Why Am I Gaining Weight with Intermittent Fasting?
If you’re gaining weight, your calorie intake is not offset by the number of calories burned.
When you go on intermittent fasting, you take breaks from eating for some time; however, some people witness weight gain instead of loss during this process.
If you are witnessing this same problem, you probably consume more food during the open window when you are allowed to eat.
Make sure you eat low-calorie food during your fasting breaks and exercise properly.
How Long Does It Take for 16/8 Intermittent Fasting to Work?
16/8 intermittent fasting can help you lose weight, detoxify your body and improve your mental clarity. If you do it properly you should start seeing results of intermittent fasting in a few weeks. Although for some people it may take more time, and the results may vary depending on your body system and the reason why you are fasting.
To be on the safe side, you should not fast for long periods unless you have serious reasons for doing so; this is because physical stress on the body will build up over time if you don’t give yourself enough time between meals to recover from the fasting process.
On top of this, there are some dangers associated with fastings, such as developing electrolyte imbalances which can lead to muscle cramps or fainting episodes. Also, ensure that you drink sufficient amounts of water during the open window to avoid dehydration.
What are the 4 Best Meals to Eat on 16/8 Intermittent Fasting?
Your nutrition should not be ignored during intermittent fasting. Simply picking the appropriate 8-hour window for eating is not enough when you are on an intermittent fast. Some meals are essential for your health and you must invigorate them into your diet plan during an intermittent fast. Some of the best foods to eat during intermittent fasting include:
- Grains:
Whole grains are highly recommended to be consumed during intermittent fasting because they compensate for the calorie lost and also reduce cravings when the free period elapses. Some of the best include Oats, Rice, Barley, and Pasta.
- Protein:
Proteins such as Eggs, Meat, Fish, and Nuts are recommended to be consumed during 16/8 intermittent fasting.
- Vegetables and Fruits:
Vegetables and fruits are good for your body not only during an intermittent fasting period. Some of the recommended vegetables include carrots, spinach, cucumber, and apples.
- Fats:
Despite the criticism against eating fatty foods, there are still healthy fatty foods out there that you can integrate into your meal during an intermittent fast. Examples of healthy fats include Coconut oil, Avocado, and Olive Oil.
FAQs
How often should I eat during 16 8 intermittent fastings?
Eating frequency during intermittent fasting varies. However, the standard is to eat for 8 hours and fast for 16 hours.
Can I eat what I want on the 16-8 diet?
You can eat what you want on a 16/8 hour intermittent fasting within the window allowed for you. However, you should eat foods that are low in calories and high in protein and fiber so that you will not feel hungry easily.
What are the benefits of 16 8 intermittent fastings?
Fasting, 16/8 inclusive, has several benefits for the human body. It helps you lose weight, detoxify your body and combat different types of illnesses and diseases.
Can you do 16-8 intermittent fastings every day?
If you want to lose weight quickly, you can do 16-8 intermittent fasting daily for at least two weeks. 16/8 intermittent fasting is not an extreme measure, so you’re safe from potential complications.
Conclusion
16/8 intermittent fasting is an excellent way to shed weight, lower blood sugar, and reduce inflammation. You can adapt it to attain your health goals. However, if you have an underlying sickness, it is better to consult your doctor first to know if intermittent fasting is right for you.
References
- Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.
- Grundler F, Séralini G-E, Mesnage R, Peynet V and Wilhelmi de Toledo F (2021) Excretion of Heavy Metals and Glyphosate in Urine and Hair Before and After Long-Term Fasting in Humans. Front. Nutr. 8:708069. doi: 10.3389/fnut.2021.708069
- Dong TA, Sandesara PB, Dhindsa DS, Mehta A, Arneson LC, Dollar AL, Taub PR, Sperling LS. Intermittent Fasting: A Heart Healthy Dietary Pattern? Am J Med. 2020 Aug;133(8):901-907. doi: 10.1016/j.amjmed.2020.03.030. Epub 2020 Apr 21. PMID: 32330491; PMCID: PMC7415631.
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William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.
I’m worried that I’ll end up overeating during my feeding window. How can I make sure I’m eating the right amount of calories without going overboard?
Hey there! To make sure you’re eating the right amount of calories without overeating during your feeding window, calculate your daily calorie needs and divide it into smaller portions for your feeding window. Focus on nutrient-dense foods that are filling and satisfying to help you stay on track. You got this!
I’ve been doing the 16/8 method of fasting for a few weeks now, but I need help figuring out how many calories I should be eating during my feeding window. This article was really helpful in breaking down the math and giving me a better idea of what to aim for.
I’m doing the 16/8 method, but not seeing the weight loss results I hoped for. Could it be because I’m not eating enough calories during my feeding window? How can I make sure I’m striking the right balance?
Hi, Paula!
If your 16/8 method isn’t yielding the desired weight loss, inadequate calorie intake during the eating window could be a factor. Insufficient calories might slow your metabolism. Conversely, overeating—even within 8 hours—can impede a calorie deficit. Balance by calculating your caloric needs, monitoring intake, choosing nutrient-rich foods, and considering protein/fiber. Stay patient, remember, success depends on a holistic approach!
As someone who is trying to lose weight, I appreciate that this article emphasized the importance of creating a calorie deficit even while practicing intermittent fasting. It’s reassuring to know that I can still enjoy my favorite foods while working towards my weight loss goals!
Hello, Eliza!
Absolutely! 😊 It’s awesome that you found the article’s advice helpful. Balancing favorite foods with weight loss goals can be a win-win! 🍔🥗 Intermittent fasting guides mindful eating and better choices. our progress is fantastic—keep it up! 💪
I found this article to be a helpful and informative overview of how many calories to eat during intermittent fasting 16/8. The author does a good job of explaining the different factors that can affect calorie intake, such as your BMR and activity level. I would recommend this article to anyone who is considering trying intermittent fasting.
Hi, Bella!
It’s great that the article proved helpful for understanding calorie intake during 16/8 intermittent fasting. 😊 Sharing it with others considering intermittent fasting is a great way to help them make informed choices about their health.
Your article on intermittent fasting 16:8 was very well-written and easy to understand. I appreciate the helpful tips.
Hi, Mary👋
Thank you so much for your kind words!😊
I appreciate the information you provided on how many calories to eat during intermittent fasting 16:8. It is helping me to lose weight in a healthy and sustainable way.
Hi,Evelyn!
Your appreciation for the information provided on the calorie intake during a 16:8 intermittent fasting regimen, and how it’s assisting in your healthy and sustainable weight loss, is truly gratifying.😉
Hi my name us shazia malik and I am trying to loose at least half a stone before Christmas. I have started the 16:8 hour window Intermittent fasting today but I am unsure of how many calories I should be consuming while I’m doing g this. Also if you should be exercising while Intermittent fasting. Plus can you eat more if you exercise that day within the 8 hour open window.
Hi, Shazia 👋
During your 16:8 Intermittent Fasting, focus on eating nutrient-dense foods within your 8-hour window, and consider consulting a healthcare professional or dietitian for personalized calorie guidance. Exercise is beneficial; just listen to your body and adjust your calorie intake accordingly, aiming for a balanced approach to achieve your weight loss goals. Best of luck with your intermittent fasting journey!