The research on whether 16:8 intermittent fasting is good for weight loss is mixed. A small 2018 study found people with obesity who followed the 16:8 fasting regimen for three months lost almost
14:10 is a decent fasting plan for anyone! 16 hours is generally considered the minimum for optimal results, but truthfully anything after 12 hours is a win! You will still see results (I did 14:10 for a month and lost 5 pounds). Since you aren't looking to lose a lot of weight, a longer fast will be better for the other benefits you mention.
The following guidelines apply to healthier eating in general, which are good to follow when practicing intermittent fasting: Eat minimally processed foods, during your eating window, most of the time. Eat a balanced diet containing lean proteins, veggies, fruits, carbohydrates, and healthy fats. Cook flavorful meals you’ll enjoy eating.
Both the 14/10 and 16/8 methods fall under the umbrella of intermittent fasting, with variations in the duration of fasting and eating windows. 14/10 Fasting: With the 14/10 fasting method, individuals fast for 14 hours and have a feeding window of 10 hours. This approach provides a slightly shorter fasting period, making it more accessible to 16/8 intermittent fasting is one of the most popular styles of fasting and thought to be the easiest and most sustainable. This article reviews 16/8… READ MOREThat said, I have heard that women may find a wider window of eating to be more favorable when doing daily intermittent fasting. While men will typically fast for 16 hours and then eat for 8 hours, women may find better results by eating for 10 hours and fasting for 14 hours.
Typically, fasters try to leave a gap of 16 hours without food and eat during an eight-hour window. Intermittent fasting is not the only type of time-restricted diet.
Limiting when you eat to a six- or eight-hour window can help reduce caloric intake, a new study finds. While the weight loss isn't dramatic, it may be easier to stick to than counting calories. Following a 16:8 diet is sometimes referred to as “lean gains”, building on theory of burning fat and calories while working out in a fasted state. 1 This method of fasting has been shown to be effective in limiting calorie intake to reduce fat while still maintaining performance and muscle tissue. 1. Practical benefits of intermittent If 16 hours of fasting feels too daunting at first, begin with a shorter fast lasting about 13 to 14 hours. Increase how long you fast as your body gets accustomed to it. While the 16/8 method has been shown to be generally safe for most people, longer fasts ranging from 14 to 72 hours may not be safe for everyone. 14/10 intermittent fasting schedule. The 14/10 version of IF involves fasting for 14 hours and eating as normal for the next 10 hours. So, let’s say you choose to eat between 10 a.m. and 8 p.m. This means you’d fast from 8 p.m. until 10 a.m. the next day. 16/8 intermittent fasting schedule. The 16/8 IF schedule is just like the 14/10 one Any fasting period is good, so don't worry too much about it. That said, 12 is likely too short to enter a fasting phase, so try for at least 13-14. It's all good. vanillazuela • 4 yr. ago. Appreciate it! Own_Comment • 4 yr. ago. Hit 18hr and go another 5min. I bet you can. Being hungry comes in waves. cg1Y.is 14 10 fasting as good as 16 8
