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16/8 intermittent fasting


Beatrice Crawford

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Beatrice Crawford

Before we get started I must tell you.  Always consult a doctor before considering any new diet plan especially one as controversial as fasting. This goes triple for anyone on HRT.

 

That said, let's get into this.  16/8 intermittent fasting is an eating schedule where you eat all of your meals in an 8 hour window while you eat nothing in a 16 hour window.  Many recommend working out before your eating phase as well. Now from what studies show this strategy will not change over all weight loss but it in most cases stops your metabolic rate from dropping during the weight loss.  

This causes insulin to drop slightly and eventually reduces insulin resistance (however diabetics should be closely monitored by a doctor if engaging in any form of fast due to the potential dangers).  It was also proven to reduce overall grellin in the body (grellin is one of two hunger hormones that often spikes around people's normal meal times) it is also claimed that this improves satiety.

That said you still should diet properly during the eight hour window, if your eating 2500 calories in that window then ultimately you won't lose weight unless you are an exception for whatever reason.  Many recommend a ketogenic diet during this time but I have heard of people going low fat and getting great results as well.  Ultimately diet and exercise is about what works for you.  Ketogenic made me lose 30 lbs while my mother used low fat and lost 25 (which was her goal) so I'm not going to say one way is best because that's not reality.

 

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IF works well. The ultimate goal of IF is eating 1 meal a day. 16/8 is the absolute minimum. Some people take their IF to 48 hours between meals. 

The reason that they recommend the keto diet is because of the insulin. If you can go truly keto you aren’t hungry like you are on a basic low fat diet. It is much harder to get to 1 meal a day with a balanced diet.

I lost 80 pounds on a keto based diet a year ago. But the issue is that keto is a life altering nutrition plan. Once you add carbs back your weight will go up. There is also a HUGE difference between the fad diet keto and healthy  keto. Make sure you follow a healthy keto plan and not a fat based one. 

But it does work! Personally I didn’t want to give up fruit or beer. 

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I like your rather thorough repore on IF. I've become a proponent of it but and it's benefits. 

 

I tried this after gaining 35 lbs in like a month. A month or so into it I lost 17 lbs, and the belly bloat. I'm not on hrt yet. I plan on resuming a healthy, balanced, calorie requirement fullfilling diet once I do. 

 

I must say it works well. I recommend consulting a dietician, as well as studying the science and safety aspects of it. Especially if on hrt, as I'm told your physiology becomes so demanding of proper nutrition. 

 

Energy and hunger can be an issue for like the first two days. It takes this long for the ghrelin levels to reach an equilibrium. Hunger pangs really only last like 15 minutes and seem a more desperate reaction to appetite than they really are. But they do subside. Metabolism adjusts well and in two days your focus and energy levels develope more efficiently. 

 

Get good amounts of vegetables and berry fruits in your eating windows. Try to maximize your vitamin rich calories. Minimize simpler carbohydrates. I was able to do this diet without counting calories or doing any math. But again, I'm speaking from the standpoint of an amateur student of the diet who has no experience with hrt, SEEK PROFESSIONAL MEDICAL ADVICE, and PLEASE stay safe! 

❤️

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