Dante Carrillo
The 16:8 diet is a form of intermittent fasting that involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. It is a simple and flexible diet that can be adapted to most lifestyles, with some people choosing to skip breakfast and others skipping dinner or eating early. While the diet is considered beneficial for weight loss and improving blood sugar, it can also lead to overeating and negative side effects such as hunger, weakness, and exhaustion. To break a fast, it is recommended to start with gentle foods and drinks that are easy on the digestive system, such as whole grains, vegetables, and lean protein, while avoiding high-sugar, high-fat, and high-fiber options.
What Counts as Breaking Your Fast on a 16:8 Diet?
| Characteristics | Values |
|---|---|
| Food | Whole foods, fruits, vegetables, lean protein, complex unrefined carbohydrates, whole grains, beans, nuts, seeds, meat, poultry, fish |
| Drinks | Water, herbal tea, black coffee |
| Supplements | Avoid supplements with calories, sugar, protein, or fat, e.g. gummy multivitamins, protein powder, and branched-chain amino acids |
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What You'll Learn
Gummy multivitamins, protein powder, and BCAAs can break your fast
Fasting typically means abstaining from all food and drink, so even consuming something like water or coffee can technically break a fast. If you are following the 16:8 method, you would usually restrict your food intake to an 8-hour window and fast for the remaining 16 hours.
Protein powder can be a convenient way to get your recommended daily intake, especially if you are fasting for fitness benefits like weight loss, toning, and muscle building. It is recommended to have your protein intake within an hour or two post-workout to promote muscle protein synthesis. You can also have a pre-workout protein shake to boost your performance. If you are fasting, it is suggested to have low-calorie protein shakes during your eating window, or even better, time them to be within this window.
Gummy multivitamins are likely to contain calories and sugar, which could break your fast. It is generally recommended to fill up on nutrient-rich whole foods during your eating periods when following the 16:8 method. This can help to round out your diet and support a healthy weight.
BCAAs, or branched-chain amino acids, can also technically break a fast as they provide your body with calories. However, some people may choose to consume BCAAs during a fast to help preserve muscle mass, especially if they are fasting for an extended period.
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Fasted workouts are fine, but you'll likely feel weaker
Fasted workouts are possible on the 16:8 diet, but you may feel weaker and less able to perform at your best. The 16:8 diet is a form of intermittent fasting, which is about when you eat, not what you eat. It involves eating only during an eight-hour window and fasting for the remaining 16 hours of the day.
Fasted workouts are workouts done at least four to six hours after eating, when your body has had time to digest and metabolize your last meal. During a fasted workout, your body will burn fat as fuel instead of glucose. This can be beneficial for maximizing fat loss, especially for those who are trying to lose a lot of weight. However, it's important to note that the intensity of your exercise will affect whether your body uses fat or glucose as fuel. High-intensity activities, such as heavy weight lifting or sprinting, depend on carbohydrates for fuel. If you perform these activities during a fast, your performance will likely suffer, and you may get weaker and slower.
Some people report being able to push harder when training fasted at certain times of the day, such as midday. However, others have reported feeling weak and a little "iffy" after training in a fasted state. It's important to listen to your body and be smart about the situation. If you start to feel light-headed during a fasted workout, stop and eat something until you feel okay to start again.
To ensure you're following a safe and effective program, it's recommended to speak with your doctor before starting any new diet or workout program.
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Intermittent fasting may affect men and women differently
Intermittent fasting is a popular eating pattern that restricts the times you eat, not the foods you consume. While it is generally considered less restrictive and more flexible than many other diets, it may affect men and women differently.
Biological Differences
Biology has played a role in shaping male and female metabolic responses to exercise, carbohydrates, sleep deprivation, and fasting. The discrepancies may be due to hormonal differences, with female sex and hunger hormones being affected in specific ways. For example, studies have shown that female mice on a calorie-restricted, intermittent fasting diet responded much more dramatically than male mice, with "heightened cognition and motor activity, combined with reproductive shutdown."
Glucose and Insulin Response
During alternate-day fasting, researchers found that after three weeks, women had a slightly worse glucose response than men. The men, on the other hand, had a worse insulin response. Evidence suggests that male and female livers may also perform differently when regulating glucose while fasting. Women may release less glucagon (a hormone that helps raise blood sugar levels) to fuel them through exercise compared to men.
Estrogen Levels and Reproductive Functions
Studies performed on rodents suggest that intermittent fasting may cause changes in estrogen levels and negatively affect reproductive functions in females, such as menstrual regularity, fertility, pregnancy, and lactation. Although the hormone levels of male rodents were affected, their reproductive functions were not impacted as severely. One possible explanation is that some aspects of reproduction in women require more energy than those in men.
Calorie Restriction
Female bodies are extremely sensitive to calorie restriction. If calorie intake is too low, it can affect the hypothalamus, a small area in the brain that plays a role in hormone production. This can disrupt the secretion of gonadotropin-releasing hormone (GnRH), which helps release reproductive hormones such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH). As a result, women may experience irregular periods, infertility, poor bone health, and other health issues.
While there are some indications that intermittent fasting may affect men and women differently, more human research is needed, especially regarding the impact on reproductive health. The existing studies on intermittent fasting have primarily focused on male subjects, and controlled studies specifically targeting female populations are lacking.
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It's not an excuse to eat junk food between fasting periods
Intermittent fasting is a popular eating pattern that involves eating only during a specific time window. The 16/8 method, also called the Leangains protocol, is a common form of intermittent fasting that involves eating during an 8-hour window and fasting for the remaining 16 hours of the day.
While intermittent fasting is a simple and flexible way to improve your health and manage your weight, it is not an excuse to eat junk food between fasting periods. Here's why:
Weight Gain and Unhealthy Eating Habits
Restricting your food intake to an 8-hour window may cause some people to overeat or eat more than usual during their eating periods to compensate for the hours spent fasting. This can lead to weight gain, digestive issues, and the formation of poor eating habits.
Nutrient Deficiencies
Fasting for 16 hours can lead to nutrient deficiencies, especially if your diet is already low in vitamins and minerals. It is important to ensure adequate nutrient intake during your eating periods by choosing nutritious whole foods and considering appropriate supplements.
Cancelling Out the Health Benefits
Overeating and consuming junk food between fasting periods can negate the health benefits of intermittent fasting. Intermittent fasting has been associated with various health benefits, including weight loss, improved blood sugar, increased longevity, and reduced risk of chronic diseases. However, these benefits may not be achieved if unhealthy foods are consumed during the eating periods.
Digestive Issues
Breaking your fast with unhealthy or highly processed foods can be harsh on your digestive system. It is recommended to start with gentle, nutritious foods and drinks to ease your body back into eating.
Insulin Response
Consuming certain supplements or foods high in calories, sugar, protein, or fat during your fasting period can trigger an insulin response, signalling to your body that you are no longer fasting. This can interfere with the metabolic changes that occur during fasting, such as ketosis and autophagy.
In conclusion, while the 16/8 intermittent fasting method can be an effective and convenient way to improve your health, it is important to remember that it is not a licence to indulge in junk food during your eating periods. Choosing nutritious whole foods and maintaining a balanced diet during your non-fasting hours is crucial for maximising the potential health benefits of this eating pattern.
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You can drink calorie-free beverages like water and herbal tea
The 16:8 diet is a form of intermittent fasting that involves eating only during an eight-hour window and fasting for the remaining 16 hours of the day. This diet is simple and flexible, allowing you to choose the eight-hour window that best fits your schedule.
During the fasting period, it is important to avoid consuming anything that contains calories, as this will break your fast. However, you can still drink calorie-free beverages like water and herbal tea. These drinks will keep you hydrated and can even provide some health benefits without ruining your fast.
Water is essential for maintaining good health, and staying properly hydrated is especially important during fasting periods. Water helps to regulate body temperature, lubricate joints, protect body tissues, and aid in the transportation of nutrients and oxygen throughout the body. It also helps with digestion and the absorption of nutrients, which is crucial when your eating window is limited.
Herbal teas are another great option during your fasting window. Herbal teas are made from a variety of herbs, spices, and dried fruits, and they are generally free from caffeine and other stimulants. They can offer a range of potential health benefits, including improved digestion, reduced inflammation, and a boosted immune system. Some popular herbal teas include chamomile, ginger, peppermint, and rooibos. These teas can be enjoyed hot or cold and may be sweetened with a zero-calorie sweetener if desired.
In addition to water and herbal tea, black coffee is also typically allowed during a fast. However, be cautious of adding any milk or sugar, as these will break your fast.
Remember, while the 16:8 diet can be a convenient way to improve your health and manage your weight, it is important to prioritise eating nutrient-dense foods, exercising, and getting enough sleep. Always consult your doctor before starting an intermittent fasting regimen, especially if you have any health concerns.
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Frequently asked questions
The 16:8 diet is a form of intermittent fasting, where you restrict your food intake to an 8-hour window and fast for the remaining 16 hours. This practice may support weight loss and improve blood sugar levels.
During the fasting period, you are not supposed to eat anything. However, you can usually drink calorie-free beverages like water, herbal tea, and black coffee. Some people also take supplements to ensure adequate vitamin and mineral intake, but it is important to know which supplements could break your fast. Supplements that contain calories, sugar, protein, or fat, such as protein powder and gummy multivitamins, are likely to break your fast.
The 16:8 diet is a simple and flexible way to lose weight, improve blood sugar levels, and potentially increase longevity. It is also convenient and may cut down on the time and money spent on cooking and preparing food.
