How it works and 10 mistakes to avoid

16:8 intermittent fasting – fast for 16 hours, eat for 8 hours

Probably the most popular variant of intermittent fasting is the 16:8 diet. However, this is not strictly speaking a diet, but a change in diet or a redistribution of the times you eat and fast. Eating is only allowed in an 8-hour period, the remaining 16 hours of the day are fasting. The start and end of your meal window is completely up to you. With this model, you have to say goodbye to the typical daily routine of breakfast at 7 a.m., lunch at 12 p.m. and dinner at 7 p.m. with long breaks between meals. In order to use the sleep phase optimally as a break from eating, it is advisable to have a late breakfast or dinner in the afternoon. For example, a daily routine with the 16:8 pattern might look like this:

16:8 intermittent fasting with late breakfast

  • 11 a.m. Breakfast
  • 3 p.m. snack
  • 7 p.m. dinner

16:8 intermittent fasting with early dinner

  • breakfast at 8 a.m.
  • 12 p.m. lunch
  • 4 p.m. snack

How you divide your 16:8 rhythm is entirely dependent on your habits and daily routine a way. At first it can be a bit tedious to get into the new rhythm. After about a week or two, your body will get used to the new diet.

What can you eat?

Basically, the 16:8 diet is not a diet and does not require it. no great sacrifice. Fasting for 16 hours alone often has a slimming effect, as fat burning is stimulated during the fasting period. Nevertheless, it is important that you always pay attention to a healthy and balanced diet In particular, you need to make sure to reduce your intake of sugar and processed carbohydrates. Of course, you can afford exceptions, but a healthy diet and a certain calorie deficit are crucial for weight loss.

What is allowed during Lent?

If you are in your 16 hour fasting interval, you need to be very strict about not eating. If you cheat, the desired effect will not occur. During Lent it is not permitted water and unsweetened tea drink. If you can’t leave the house without coffee in the morning, you can also have a cup of coffee. However, it should be black. Avoid sugar and milk so that fat burning is not stopped.

5:2 intermittent fasting – eat 5 days, fast 2 days

Another popular intermittent fasting method is the 5:2 pattern. You can eat normally for 5 days, then fast two days a week. During these two days, women reduce their food intake to 500 to 800 kilos of calories and men to 600 to 850 kilos of calories. Quickly digestible carbohydrates (eg white bread, pasta or potatoes) and sugar should be completely avoided during these two days.

Intermittent fasting 6:1 – eat 6 days, fast 1 day

If you want to take it a little more relaxed, you can also modify the 5:1 variant slightly and fast for two days instead of five days with normal food intake. Eat normally for six days and fast only one day a week. Here too, the caloric intake should be reduced on the day of the fast. During the six days of food intake, to lose weight, you must still have a healthy and balanced diet and maintain a certain calorie deficit.

Intermittent fasting 1:1 – eat 1 day, fast 1 day

The 1:1 model is also popular, but is a bit more difficult. Fasting is done every other day. A day of normal food intake alternates with a day of fasting the following day. With this method, it is especially important to pay attention to a healthy diet. It may be helpful to discuss the change in diet with your doctor beforehand.

10 mistakes to avoid

Intermittent fasting isn’t really rocket science, and it doesn’t take long for your body to get used to the change in diet. But it’s important that you do it the right way. You should avoid these ten mistakes while intermittent fasting:

  1. too much food: Just because you are allowed to eat during the normal eating phase does not mean there is no measurement. Avoid stuffing your stomach and always listen to your natural feeling of satiety.
  2. eat too little: Do you like going over the target? Then, losing weight can quickly backfire. Make sure you eat enough during eating phases, otherwise your body can quickly fall into a starvation metabolism and also attack muscle mass as a reserve and cause food cravings.
  3. eating unhealthy: If you only eat candy bars, fries, pizzas and burgers during the food intake phases, you will not go very far in losing weight. So pay attention to a healthy and balanced diet and the calories you bring to your body during intermittent fasting.
  4. Too little exercise: Exercise and sports help you lose weight and are extremely important in supporting intermittent fasting.
  5. drink too little: Staying hydrated is extremely important if you want to lose weight. Drink at least two liters a day. You should rely on water and unsweetened tea. On the other hand, you should avoid sugary juices and carbonated drinks.
  6. too much stress: If you are stressed, your body releases more cortisol, the stress hormone. This in turn raises blood sugar levels and promotes fat cell formation and muscle breakdown. So try to avoid stress as much as possible.
  7. Too much less sleep: Adequate sleep is important for metabolism and helps the body break down body fat. It is best to sleep between six and eight hours.
  8. too little patience: Intermittent fasting takes time. Don’t expect to see results in just a few days. To really lose weight, it takes several months to get closer to the dream figure. How long this will take depends of course on your starting position and your target weight. Be patient.
  9. Choose the wrong method: Intermittent fasting can only work if you integrate it optimally into your daily life and do it over a longer period of time. So be sure to choose the right method compatible with your daily life. The 16:8 method is very easy for most people to set up, although it may take a few weeks to fully adapt.
  10. Don’t be consistent: For intermittent fasting, it is extremely important that you consistently adhere to fasting schedules. If you’re currently on a meal break, you really shouldn’t eat anything. Otherwise, fasting will not bring the expected effect.

Field report: Does intermittent fasting really work?

I have tried many diets. I think I did my first diet when I was 16 – it’s actually very disturbing, because I didn’t have to. But unfortunately it’s like so often when you’re young: you let yourself be dazzled by stars and starlets, you want to look like your models and then you say to yourself that you have to change something at home. As I got older, I knew I was perfect just the way I am. Whether with a few pounds more or less on the ribs. But at some point I got to a point where I didn’t feel so fit anymore. I was more comfortable, I exercised less, I often ate unhealthily and therefore often had digestive problems. A friend recommended it to me intermittent fasting reached.

The first three or four days were really tough as my body had to adjust to the late breakfast. I always had my first meal at 12 p.m. and my last meal at 8 p.m.. This variant was better integrated into my daily life. It took me several weeks to notice a change, but after about a month I noticed that I felt a little fitter again and really enjoyed eating healthier and exercising more. .

One thing that has never worked for me before on diets is not allowing yourself to do anything. You can’t have chocolate. You can’t eat pizza. You’re not allowed to have cake… If I wasn’t allowed to do something, I always wanted more and it always turned out badly. With intermittent fasting, I consciously eat healthier, but I also treat myself to something once in a while. So it was extremely easy for me to get by for a long time. In about three months, I had already lost almost five kilos and was then able to maintain my weight very well. For me, intermittent fasting is the best way to healthy and easy weight loss, and I have made it my goal to start again in the new year.

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