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Ram Kapoor, the renowned actor from the TV and movie industry is in the limelight for his remarkable weight loss transformation. Taking to Instagram, he posted a photo with the caption, “Hi guys, sorry for the slightly long absence from Insta was working on myself quite extensively”. In the posted photo, the ‘Bade Achhe Lagte Hain’ actor looked shredded like never before.
In the past, the actor weighed 130 kg and aimed to get into a healthy shape. In an interview, he credited the 16/8 hour diet saying, "I eat limited food during a period of eight hours. For the rest of the 16 hours, I don’t eat anything at all." Regarding the diet plan, we reached out to our expert, Varnit Yadav, a nutrition coach and asked whether it helps in losing weight or not.
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What Is 16/8 Intermittent Fasting?
16/8 intermittent fasting is a popular dieting method that involves limiting food intake to an 8-hour window each day while fasting for the remaining 16 hours. During the fasting period, individuals abstain from all food and calorie-containing beverages, although they can drink water, tea, or black coffee.
According to Varnit Yadav, nutrition coach, “the 16:8 method of intermittent fasting is a simple and straightforward approach. It involves 16 hours of fasting followed by an 8-hour eating window for the day. By skipping breakfast, many find it easier to adhere to this method and reach their fasting targets.”
How to Follow the 16/8 Intermittent Fasting?
According to Varnit, here are a few pointers to remember when trying to attempt intermittent fasting.
- Make sure that your first meal of the day contains a high-protein source.
- Your body has been in a deprived state for the last 16 hours, and protein is quite important for muscle protein synthesis.
- Good sources of protein include paneer, eggs, chicken, fish, greek yoghurt, cottage cheese, or a protein shake is always appreciated.
What To Eat During The Fast In 16/8 Intermittent Fasting?
The expert further shares that one can have the following if needed during their fast in the 16/8 intermittent fasting.
- During fasting, you can have water and electrolytes if required.
- Certain individuals also consume tea and coffee without milk and sugar.
- Coffee can help regulate some appetite.
- Considering that you have an eating window of 8 hours.
- Make sure that your last meal of the day has a little more carbohydrates.
When asked about the permissible items during fasting time, Varnit shared that one must avoid any eatable food. “It depends upon the mental capability of the individual and if needed, they can break the fast,” he added. He further suggested that they could have electrolytes. Also, without milk, they can have chai, coffee, and water.
Is It Helpful In Losing Weight?
The expert explains that the 16:8 method is not a magic bullet for weight loss. “It's a tool that, when combined with portion control, can help achieve the desired results,” he added. The key to success is not the fasting itself, but the mindful eating and portion control it encourages.
‘Is time‐restricted eating (8/16) beneficial for body weight and metabolism of obese and overweight adults,’ a study published on PubMed, claims individuals following the diet notice a significant reduction in body weight. It also shows that when combined with caloric restriction or early time-restricted eating (eTRE), it becomes an effective strategy for weight control in overweight and obese adults.
What Are The Rules Of 16/8 Intermittent Fasting?
With the 16:8 fasting method, there are no specific do's and don'ts, providing a sense of freedom in your food choices. Our experts shared that individuals can enjoy a wholesome meal rich in proteins, fibre, healthy fats and carbohydrates during their eating window, without any restrictions. And remember, hydration is key, so don't forget to drink plenty of water, whether you're fasting or not.
Aim to have your last meal of the day 2-3 hours before your bedtime, and your best bet to execute it successfully would be to skip your breakfast to conclude the total of 16 hours (which will also include your sleeping duration).
What Are Do's and Don’t Of 16/8 Intermittent Fasting
Some of the do’s that individuals can follow are mentioned below.
- Gradually adjust to longer fasting periods to help your body adapt.
- Pay attention to how you feel and adjust if necessary.
- Drink plenty of water, herbal teas, or black coffee during fasting.
- Prioritize whole foods rich in proteins, healthy fats, and fibre during your eating window.
- Eat slowly and enjoy your meals to prevent overeating.
On the other hand, some of the don’ts are also mentioned.
- Avoid jumping into long fasting periods without preparation.
- Resist the urge to overindulge during your eating window; aim for balanced meals.
- Ensure you drink enough water throughout the day.
- Focus on hunger cues rather than strictly adhering to time.
While 16/8 Intermittent Fasting is effective for many, it is a strict diet that requires patience and determination. However, individuals aiming to opt for it must consult a healthcare professional if they have underlying health issues before starting intermittent fasting.