🪆 Intermittent Fasting 14 10 Vs 16 8

After ONE MONTH of Intermittent Fasting for Weight Loss using 16/8 IF. Results vs Baseline. Height: 5’7” (FYI unfortunately I learned that IF doesn’t affect your height – too bad, huh?) Weight: 160 (-6 lbs) Waist 36 (-.25 inches) Belly 36.5 (-1 inch) To say I was satisfied with Intermittent Fasting was an understatement. I felt outstanding. 10 popular intermittent fasting schedules. 16:8 - Also known as the Leangains protocol, it involves fasting for 16 hours per day, then eating during an 8-hour window. For example, if you eat at noon each day, you'd finish eating at 8 pm that same night. The 16:8 intermittent fasting schedule. 20:4 - To do it, fast for 20 hours per day and eat Often deemed the easiest to follow of all of the various intermittent fasting plans, this generally takes the form of the 16:8 method, (fast for 16 hours and eat normally for the next eight hours) or the 14:10 method (fast for 14 hours and eat normally for the next 10 hours). Eat Stop Eat. Fast for 24 hours once or twice a week. Intermittent fasting, specifically 14-10 is 10 hours of an eating period and 14 hours of a fasting period. This means no caloric food or drink within the 14 hour fasting period. Water, black coffee or tea is allowed; think food or drink with zero calories. As an example, your last meal would be at 6 pm and the first meal would be at 8 am. A popular version of this is the 16:8 method, where a 16-hour fast is followed by an 8-hour eating window. Modified fasting, also known as the 5:2 method involves eating normally for 5 days of the week and then limiting calories to 20-25% of energy needs for 2 consecutive days of the week. Alternate-day is another common form of fasting where Here are some examples of healthy fasting-day meals that are less than 500 calories: 3 to 6 hard-boiled eggs and up to 3 cups of vegetable soup. 1 to 2 cups of Greek yogurt with a tablespoon of nut butter and up to 1 cup of berries. Salad topped with 4 to 6 ounces (115 to 170 grams) of grilled fish, chicken, or steak. Alternate-day fasting is one way to do intermittent fasting. On this diet, you fast every other day but eat whatever you want on the non-fasting days. The most common version of this diet involves Intermittent fasting (IF) is a method of calorie restriction that requires you to go for extended periods of time without eating. There are different types of IF programs—some recommend fasting for a few hours or for a certain part of each day, some require fasting for a few days each week, and some involve fasting for several days each month. As that becomes easy, increase the fasting window while decreasing the feeding window by an hour each. Start with 12/12 and set a goal to eventually arrive at a daily 16/8 schedule. But take your time getting there. Do 12/12 for a few days, or even a few weeks, then step it up to 13/11 for the same amount of time, then 14/10, then 15/9, then 16/8. The 16:8 diet is a common method that means fasting for 16 hours per day, leaving an 8-hour window for eating. The Leangains method is a plan that uses a 16:8 fasting approach alongside other Over time, as your body becomes familiar with fasting, you may want to gradually extend your fasting period by an hour or two each day until you reach 14:10 or 16:8. When extending a fasting window to follow a 14:10 or 16:8 pattern, some people prefer to eat two meals a day, rather than three; however, there is no scientific evidence that Like any intermittent fasting schedule, 16/8 involves dividing your day into time blocks: an eating window and a fasting window. In this case, the “16” represents the number fasting hours (when you take a complete break from eating and drinking anything with calories), and the “8” represents the number of hours you can be eating. If you're doing 16:8 (or 18:6, or OMAD) and you're eating above your maintenance calories, you will gain weight. Having said all that, I frequently find myself in a 18:6 or 18:6 pattern; I like dividing my calories for the day into two larger meals and a snack or two, so I feel more satiated. The three main forms of intermittent fasting (alternate day fasting, the 5:2 diet and time-restricted eating) produce mild to moderate weight loss (3–8% loss from baseline) over short durations For this reason, studies of intermittent fasting and weight training have not used fasted exercise (8, 16). Overall, it seems that exercising while fasted may be a matter of personal preference. .

intermittent fasting 14 10 vs 16 8