Remember intermittent fasting? Yes, we’ve discussed intermittent fasting part 1 before. Now let’s look closer at the 16/8 diet, the most popular intermittent fasting plan today. Wanna know more? Well, read on so you can decide if it’s the right one for you.
Zero In on the 16/8 Method
According to proponents, this is the most flexible intermittent fasting plan. Under this type of diet, you are allowed to consume all the calorie requirements within an 8 hour-window while you are to avoid food at any cost during the remaining 16 hours. Most 16/8 fasting practitioners tend to eat during the middle part of the day while fasting in the evening, throughout the night and in most part of the morning. (Source: www.medicalnewstoday.com )
Beginners’ Guide to 16/8 Intermittent Fasting
The 16/8 fasting diet is simple, easy to follow and maintain. For those with no health conditions, it is a safe fasting method. However, if you have certain health conditions, consult your doctor first before beginning any type of diet.
For the 16/8 diet plan, there are 3 most commonly recommended eating time periods to observe, these are:
|EATING WINDOW||FASTING WINDOW|
|1||9 a.m. to 5 p.m.||5:01 p.m. to 8:59 a.m.|
|2||10 a.m. to 6 p.m.||6:01 p.m. to 9:59 a.m.|
|3||Noon to 8 p.m.||8:01 p.m. to 11:59 am|
In order to decide which eating window is best for you, take the following into consideration:
- Your lifestyle. Consider where most of your activities are done.
- When do you sleep or rest?
- Food should best be avoided 2-3 hours before sleeping.
Recommended Foods to Eat or Avoid
During the eating period, you can eat meals and snacks normally and at usual intervals. There are no restrictions on the amount or type of food that can be consumed during the eating window. Avoid junk food at all costs because this food type is believed to be the source of obesity and various diseases.
Always practice healthy eating by keeping a balanced diet that is comprised of fruits and vegetables, whole grains, lean proteins, and limited healthy fats.
The 16/8 intermittent fasting method may just be the right for you. A complete lifestyle change may be necessary once you get into this method. The goal is not just to lose weight but to be healthier, too. Don’t forget to consult with a doctor or medical specialist before trying any diet. For starters, here is a healthy Kale Quinoa Salad.
Do you know anyone who may benefit from intermittent fasting? Feel free to share this with them. Stay tuned for the following series. Please leave us your comments below should you have suggestions or tips on the 16/8 intermittent fasting.
Kale Quinoa Salad
- 1 1/2 cups water
- 1/2 cup tomato juice
- 1 cup quinoa rinsed
- 1 piece small onion chopped
- 1 tbsp olive oil
- 1 clove garlic minced
- 1/2 tsp crushed red pepper flakes
- 6 cups fresh kale coarsely chopped
- 1/4 cup pine nuts or sunflower kernels
- 1/4 cup raisins or dried cranberries
- 1 tbsp balsamic vinegar
- 1 tsp lemon juice
- 1 tsp grated lemon zest
- 1/4 tsp salt
- 1/8 tsp pepper
- In a large saucepan, bring water and tomato juice to a boil.
- Add quinoa and reduce heat.
- Cover the pan simmering for 18-22 minutes or until liquid is absorbed. Remove from the heat and fluff quinoa with a fork.
- In a large skillet, sauté onion in oil until tender.
- Add garlic and pepper flakes then cook for 1 minute longer.
- Stir in kale and cook for another 3-4 minutes or until the kale is wilted.
- Stir in pine nuts and raisins. Cook 2 minutes longer or until kale is tender.
- Stir in the vinegar, lemon juice, zest, salt, and pepper and cook for 1-2 minutes longer.
- Remove from the heat and stir in quinoa. Serve at room temperature.