16/8 intermittent fasting diet to stay slim and healthy

The intermittent fasting diet

Recent scientific studies seem to find increasing reasons to support intermittent fasting as a method of weight loss. Perhaps this is why the intermittent fasting diet is one of the most talked about diets today.

If you are interested in putting it into practice, we will explain what it consists of and how to do it in a healthy way, and to make it easier for you, we offer you two downloadable weekly menu options in jpg and pdf.

Intermittent fasting diet: what it consists of

The intermittent fasting diet is based on what its name suggests: fasting for a certain period of hours.

There are two main types of intermittent fasting: daily and weekly. That is, fast a few hours each day or make a very large caloric reduction two days a week. In this article we will focus on how to do the daily fast to lose weight.

16/8 Intermittent Fasting Diet

In the case of the daily, you have to fast every day for 16 hours and you can eat for 8 hours. This ends up assuming a reduction of 300-500 kcal per day because you usually eat less. It is the option that we propose to you. For example, if you eat your first meal at 12, you have until 8 in the afternoon to eat.

In the hours that you cannot eat, you can drink certain liquids that we will now explain to you.

Benefits of intermittent fasting

Intermittent fasting helps to lose weight because the calories we eat are reduced. In addition, it stimulates weight loss because the body, during fasting, gets energy from its reserves instead of what you eat.

According to research, the intermittent fasting diet may also help improve cardiovascular health, lower blood sugar, or even kill tumor cells.

If you want to delve into intermittent fasting, you can download our ebook for free.

What is the 16/8 intermittent fasting diet like?

It is one of the simplest weight loss diets. It consists of dividing your day into two bands: one of 8 hours in which you eat and another of 16 hours in which you fast. Normally the 16 hours of fasting includes the hours of sleep so it is easier than you think. To make it easier for you (and lose weight), we are going to propose two 16/8 fast diet options, so that you can choose the one that best suits your habits and tastes. The first is in the morning and the second in the afternoon.

Observe the way you eat and choose your schedule, keeping in mind that it is something that you can vary and adapt to your life and commitments. And that's where the great advantage of the intermittent fasting diet lies: its adaptability. This diet adapts to your life and not the other way around, and it is one of the keys why this diet works.

Does this diet cause hunger attacks?

One of the most scary things is that this diet awakens a fierce appetite that will push you to finish with everything you have in the fridge. Quiet, based on our experience and especially on all the studies that support this diet, we will tell you that when you enter the hours when you can eat, you do not throw yourself into the fridge. On the contrary, you savor each bite more and even indulge yourself.

Hunger can be controlled

So that you do not have a voracious appetite in the hours of fasting, the most important thing is to eat very nutritious meals in the 8 hours in which you eat. But if, even so, fasting makes you want to eat, remember that hunger is like a wave: it comes, rises, falls and goes. That is to say, it is not a feeling that grows and grows.

When you feel hungry, have an infusion, a black coffee or a vegetable broth. There comes a time when your body gets used to it and you feel great. Of course, when you eat you have to try to make your dishes very complete, nutritious and satisfying.

The eternal question. Does a splash of milk in coffee break the fast?

There is no scientific evidence yet to say exactly how many calories they take out of the body from fasting. For this reason, we recommend that you be strict and take infusions and black coffee (with cinnamon if you want) and homemade broths (vegetables, water and a pinch of salt). You can also chew sugar-free gum, which will help you control hunger.

Of course, you can drink water (here are tricks to drink more water), but no juices or soft drinks, not even light, zero, etc.

And when you can eat, what do I drink?

Fasting is useless if during the hours you can eat you do not eat well. Ideally, follow the guidelines of the plate method developed by Harvard University, in which half of the plate is greens and vegetables; a quarter, meat, fish or vegetables; and the other quarter, potatoes, bread, rice or pasta.

Ideally, half of your dishes are made up of vegetables and leave proteins and carbohydrates as a side. For dessert, fruit or yogurt. And whenever you can avoid processed and precooked ones.

How many meals are you going to eat during the day?

These are usually 2 or 3 main meals, and sometimes a small snack if it is very difficult to control hunger. For example, if you are a morning person, you can have a full breakfast, a snack at noon, and a snack. Below we propose complete menus for a week if your option is in the morning and the same if your option is more in the afternoon. Download both menus or choose the one that best suits your lifestyle.

Discover here the 5 reasons why you should do the intermittent fasting diet.

16/8 Fasting Diet: Morning Option

If you are one of those who like to have breakfast early and strong, this is the option that you will like. You will be able to eat from 10am to 6pm; the rest of the time, you will fast.

8 am You can have coffee, tea or infusion
10 am Breakfast
14 h Lunch
18 h Snack / Dinner
9:00 p.m. If you are hungry, you can drink vegetable broth or some infusion

Diet 8/16 fasting diet: afternoon option

If you can't stand going to bed hungry, you'll like this pattern of meals more.

10 am You can have coffee, tea or infusion
12 noon Brunch
16 h Snack
20 h Dinner
10 pm If you are hungry, you can drink vegetable broth or some infusion

How long do I follow the 16/8 Fast Diet?

Until you are at your weight. Afterwards, the ideal is to continue doing a type of healthy and balanced diet and a schedule as close to this. Of course, you can indulge yourself and introduce free meals from time to time.

To lose weight, don't forget about sports

To achieve the weight you want and get in shape, in addition to doing the intermittent fasting diet, you have to exercise. The ideal is to do between 3 and 5 weekly workouts. At first, do not do it on an empty stomach. Try to combine cardio and toning.

Cardio. Ideal to burn more. Running, swimming, elliptical training, cycling, spinning… All this helps burn calories and speed up metabolism. Check out these cardio exercises taught by our fitness expert.
Toning. Ideal for working the muscles. You can do weights, isometric exercises (instead of weights the body's own weight is used), yoga, Pilates or GAP classes …
HIIT. Ideal if you have little time. Combine high intensity exercises in short periods with others of active rest, that is, in which you continue training but in a gentle way. Here's a HIIT routine to get you started.

Can I eat something during the fast?

During the 16 hours that your fast will last you can take:

Water
Coffee without sugar (you can add cinnamon).
Tea
Infusions
Homemade vegetable broth - onion, leek, carrot, cabbage, celery, parsnip … with a little salt and, if you like, with peppercorns or cloves.
A sugar-free gum can help you kill hunger.

Do not consume sugar, sweeteners, milk, vegetable drinks, diet sodas … And nothing that contains calories.

Before doing the intermittent fasting diet …

If you want to lose more than 5 kilos, better consult a specialist who will assess your nutritional and metabolic status with an exam that includes a blood test.
If you have type 2 diabetes, low blood pressure, or high uric acid, your doctor should monitor you frequently.
Don't do it if your weight is underweight (BMI below 20). Furthermore, it is not recommended for those who suffer from chronic diseases or metabolic disorders, such as diseases that affect the liver, kidney, hypoglycemia; and neither in case of pregnancy or lactation.