The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

Diet eat 8 hours fats 16 hours

The 8 Hour Diet (and 16 Hours not): Does It Really Work and How Exactly?

 

To lose weight it is nowadays very popular to do some form of intermittent fasting. There are many forms to choose from which you can lend a hand to your fat burning. The most popular form is the 8-hour diet.

The benefits of an 8-hour diet would outweigh the disadvantages and the diet also ensure that you can achieve much more results in the area of losing weight. There are even people who claim that you can eat as much as before but will only lose weight through the intermittent fasting process.

Whether this is true is still the question. That’s why I’m going to explain exactly what this article is the 8-hour diet and if you find it useful.

In addition, you will learn in this blog:

  • What intermittent fasting is exactly
  • What are the benefits of the 8-hour diet (and intermittent fasting)
  • What are the disadvantages of this particular eating pattern

What is the 8-hour diet?

If someone told you that there is such a thing as the ‘low-carbohydrate diet’, then you can probably suggest something there.

If someone tells you that he/she started a high-fat diet yesterday, then you can undoubtedly think of a number of products that you can eat with such a diet.

But then you suddenly hear that your best friend has started on the 8-hour diet.

The first thing you probably think is, it:


“What the hell are you eating with this diet? A clock?”


The name of the 8-hour diet is a bit misleading. It has nothing to do with what you eat but more with when you eat something.

You can not really call it a diet because it does not really concern yourself with what you eat. It mainly focuses on the so-called eating window in which you eat or do not eat.

8-hour diet

8 hour diet clock with an obese woman and average weight womanAt the 8-hour diet, you also eat your calories within a period of 8 hours and the rest of the day you do not eat anything. That may sound super heavy and fiercely…

… but that is not the case at all since most of this fast takes place in your sleep.

The 8-hour diet has become one of the most popular forms of intermittent fasting in recent years due to its effectiveness and relative ease.

If you have ever heard someone speak about the subject of intermittent fasting, then in 99% of the cases the person will actually talk about the 8-hour diet.

More explanation does not really require the 8-hour diet.

The principal speaks for itself. But to better understand the effectiveness of this eating pattern, it is good to meet the ‘umbrella’ where this diet comes under:


Intermittent fasting.


What is intermittent fasting?

The most important thing to know is that intermittent fasting is a diet. It does not really focus on what you can eat but only when you eat. You eat between certain hours and then you steady for the rest of the day. It is the intention that you don’t eat ‘for a lot longer‘ than you ‘eat‘.

By combining intermittent fasting with high-quality food (and a slight calorie deficit), you can speed up a lot of weight loss. In addition, it also has other positive effects for your body, your brain and even prolongs your lifespan.

intermittent-fasting-definitionThe main health benefits of intermittent fasting are due to the production of the human growth hormone (HGH Human Growth Hormone) and the improvement of your insulin sensitivity.

In addition, improving your autophagy also plays a role. This is the process whereby your body cleans up its own dead cells and residual waste. When you are constantly eating, your body rarely gets the time to CLEAN everything up.

This allows the accumulation of waste matter and remains of dead cells and thus kill healthy cells. Or even to mutate them into cancer cells.

It has therefore also been shown that periodically a whole day or two can clean up your body to a certain extent. You allow your body during this period the time and opportunity to really clean the body.

Lose weight with intermittent fasting

Intermittent fasting is an ideal way to lose weight. Regardless of which time window you decide to choose. In addition, research shows that it is also easy to maintain when you are working on it.

What makes intermittent fasting even more enjoyable is that recent research has shown that losing weight in this way causes you to burn more fat than when following a regular diet with a large caloric restriction.

Why do you lose more weight with intermittent fasting is quite special. Of course, it can be because you forget to eat more often. Or that you skip meals through the ‘short’ time window. But it also appears that if you continue to eat as many calories as normal, you will also lose weight. You do not necessarily have to eat less to lose weight with the 8-hour diet.

The power of this diet is what positive effects it has on your hormones and improve your insulin sensitivity. The main hormones that play a role here are:

  • The human growth hormone
  • Insulin
  • Norepinephrine

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It’s time to start fasting! Intermittent Fasting?

Hungry man

 

It’s time to start fasting! Intermittent fasting?

Imagine that you have a lot more energy. Your body and mind become healthier and your metabolism works at top-level so that you achieve a better weight? And all without counting calories or eating balanced meals. Does it sound like music to you? Then say hello to the fast.

What is fasting?

Catholics FastingFasting is not the same as starving until you almost lose your life. Many people have this specter when you start on this. It is also not a diet. Literally fasting means that you do not eat or drink anything for a certain period.

It has been done for thousands of years, just think of Ramadan, where only eaten and drunk when the sun is down. Or to the Catholics, who do not eat sweets 40 days before Easter.

When eating, you eat in blocks. It is important to opt for fully-fledged products such as fruit, vegetables, nuts, healthy fats in these blocks.

 

Different ways to fast

Most people choose to fast in cyclical periods. You eat a period of healthy products, after which you do not eat anything for several hours. This can be done in the following ways:

Intermittent fasting

plate looks like clockIf you choose this form you will eat for 8 to 12 hours.

You can eat as much as you like, provided that it is healthy. It is a fairly easy form of fasting.

For example, you will eat your warm meal at 7.00 pm and then again at 7.00 am (or 11.00 am) the next morning.

This is easy to maintain because you spend many hours sleeping.

 

Calories restrictions

man wait until can eat againAnother way of fasting is to eat all day, but to limit the number of calories considerably.

You eat 25% of your normal energy intake. Imagine you are used to eating 2000 calories a day. You only eat 500 per day.

This is difficult to sustain for longer.

It is fine to start a few days here, but in the longer term, it might be more convenient to choose a different form of fasting.

5: 2 diet

This is perhaps an alternative to the above. You eat normally five days a week, and two days 500 calories.

week calendar eat 2 days not                                                         

Vegetable and fruit diet

You eat only fruit and vegetables during the day. For dinner, you take a normal, nutritious meal.

a bowl of vegetables and fruit

Why would I want to fast?

Fasting is healthy. It resets the body and boosts your health. I give you a few examples:

Weight control

apple with centimeter aroundPerhaps an open door for you, but it is proven that fasting leads to weight reduction. That can be explained because you get fewer calories.

Fasting stimulates growth hormone

The growth hormone (HGH) is produced in the pituitary gland. It is made during sleep. We need this hormone. It repairs cells and tissue, which is necessary. Another important function of HGH is that the body is stimulated to burn fat. This is useful if you also want to lose weight!

sleeping woman

 

Inhibition inflammatory processes in the body

Research shows that intermittent fasting helps the body to fight against inflammation and infections. The body becomes healthier.

strong heart

Less chance of type 2 diabetes

Type 2 diabetes is really a disease of affliction, which is becoming more common.

Insulin resistance diagramWhen the blood sugar rises, the pancreas makes insulin. Insulin ensures that blood sugar is converted into energy or fat. If we eat a lot of carbohydrates, the pancreas continually makes insulin.

The cells can become insensitive to insulin. This means that they do not respond, or too little, to the insulin.

The pancreas is going to make even more insulin. There will be a surplus of insulin. The result is that the pancreas becomes exhausted and gets a loss of function.

Type 2 diabetes occurs. You can prevent this by fasting.

You live longer

This is perhaps the best reason to regularly fast. Studies showed that if rats were fasting every day they lived longer than the control group who did not.

Grandparents with the grandchildren

Fasting reduces the triglyceride content

showing artery with LDL and HDLIf the cholesterol level in the blood is too high, the triglycerides are often also increased.

These two together constitute a risk for cardiovascular disease.

By fasting intermittently, you lower both cholesterol and triglyceride levels in the blood and reduce the risk of cardiovascular disease.

How do I handle the fast?

Enthusiastic about fasting? I give you some tips to make it easier.

Check out my other article about different ways of fasting!

1. Decide first which form of fasting you will do

I advise you to start simple. Choose for intimidating fasting. Eat 12 hours and 12 hours. If you do this well you can raise it to 14 hours of fasting or 16 hours of fasting .. I advise you to fast longer than 18 hours.

If you have fasted often you can also do the 5: 2 combination. So 5 days ‘normal’ food and 2 days 500 calories.

2. Set goals

  • What do you want to achieve with fasting?
  • Lose weight?
  • Become more energetic?
  • Being healthier?
  • Better in your own skin?

Write it down and hang it on the fridge for example during fasting.

In a difficult moment you remember why you do it.

3. Create a weekly menu

If you are going to fast, it helps if you know in advance what and when you are going to eat something. Make sure you have it in-house so that you are not tempted to buy (and eat) something else.

4. Listen to your body

Fasting is sometimes quite difficult. Your body has to get used to this and “whines” for tasty or healthy food.

Check out my article about; New habits take time to make it your own.

But listen to the signals from the body! If your, body indicates absolutely something to eat then admit. Do not be tough and just eat something.

There are no strict rules for fasting. If it does not work now, then maybe the next time.

Can anyone just fast?

No!! If you suffer from a serious illness, diabetes or hyperglycemia, you can not just fast.

That can have consequences for your health.

Do you doubt whether fasting is suitable for you? Consult an expert first.

Conclusion

Fasting is not the same as eating nothing at all.

You can do fasting in different ways.

You eat in blocks or in days, interspersed with not eating or severely restricted calorie.

Fasting is a boost to your health. You feel more energetic and healthier.

What are you stopping to fast?

 

 

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

 

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Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules

 

plate looks like a clock

 

Intermittent Fasting: Explanation, Experiences, 9 Benefits and 10 Schedules

To this day I always have people that tell me several times a week that my advice to skip breakfast or dinner once in a while is nonsense. It would be unhealthy and a missed opportunity to speed up your metabolism.

In this article, you will discover that these convictions are at odds with scientific research. I think you will even be surprised at the endless benefits of intermittent fasting.

What you will learn in this article (and much more):

  • What intermittent fasting is
  • Why you can lose weight so well with intermittent fasting
  • What are the 9 health benefits of intermittent fasting
  • How to start intermittent fasting
  • 10 intermittent fasting schema’s

What is intermittent fasting?

Intermittent fasting is not a diet. It does not tell you what you eat but when you eat. You are fasting at certain times and you may only eat at certain times of the day. The period in which you are fasting is always larger than the period in which you eat.

eating plate with note on it 'fasting be back soon'By applying intermittent fasting you can lose weight and it has positive health effects on your body, your brain and it can even help you to live longer!

Many positive health effects of intermittent fasting are due to the increased production of human growth hormone (HGH Human Growth Hormone) and an improvement in insulin sensitivity.

You can practice intermittent fasting with different methods.

A much-applied schedule is by not eating after dinner and then skipping breakfast. But for example, you also can not eat anything for a day.

Depending on the method, the day or week will be divided into periods in which people are fasting and eating.16:8 Daily intermittent fasting schedule

Many people who hear intermittent fasting for the first time have difficulty with the concept and do not believe it. It goes against what we have always been told:

  1. Without breakfast, you make it difficult for you to lose weight because you need breakfast to get your metabolism going
  2. You have to eat 5 to 6 small meals a day so that your metabolism stays active and does not slow down
  3. If you do not eat, your body burns proteins and you lose muscle mass
  4. If you are fasting, your body switches to survival/savings mode

Now it is true that all these points are persistent myths. Let’s take a closer look at these points one by one to see what’s true.

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Want To Try Intermittent Fasting For Weight Loss?

Weight loss and Fasting – Intermittent Fasting

Want To Try Intermittent Fasting For Weight Loss?

My first statement to my clients is always; “you don’t really want to lose weight, but you want to have fat loss”! It’s a bid playing with words, but the end results are the same. Of course, when you lose fat you will also lose weight, but there is a difference in weight loss or fat loss! There are many ways to implement some fasting or intermittent fasting in your daily routine. So Let’s talk about intermittent fasting.


The most important part of losing fat/weight is changing your eating habits.

Google ‘intermittent fasting’ and you’ll see pages full of advice, tips, and secrets on the best ways to integrate this health trend into your daily life. But the more you look into it, the more confusing it all becomes. It’s not really that confusing, but because there are so many options on how to implement fasting in your daily eating schedule that the amount of choices makes it confusing. Is eating every other day best? Eating only before 3 p.m.? Packing all your calorie consumption into an 8-hour window? While people have been practicing intermittent fasting for thousands of years, it’s only in the past two decades that scientists began to understand what, if any, potential benefits the practice can have.  Here’s the good news: According to recent studies, nearly all types of intermittent fasting are physically and mentally harmless. And nearly all of them can result in some weight loss.

weight loss versus fat loss
Weight loss and Fasting – Intermittent Fasting

I as an older bodybuilder always thought, I should never implement fasting in my eating patterns, as I don’t want to break down muscles, but I learn for myself it works fine if I now and then take a 16-hour-window.

 

Health benefits of intermittent fasting.

It has been shown to protect against type 2 diabetes by reducing insulin resistance; improve heart health; protect against Alzheimer’s, slow the aging process; reduce inflammation; and increase mental clarity. Even fasting overnight, some studies have shown, can reduce concentrations of certain metabolic biomarkers like glucose, insulin, and other hormones. That’s precisely why doctors often force you to fast for eight to 12 hours before a blood test. That abstaining period gives your body time to reach a state where it’s not influenced by food. I strongly recommend to my clients the 4-4-12 cycle as this is an easy way to get used to non-eating hours.

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