The 16:8 Method: A Sustainable Approach to Intermittent Fasting for Effective Weight Loss

The 16:8 Method: A Sustainable Approach to Intermittent Fasting for Effective Weight Loss

Author: BalanceGenics Anti-aging Research Team (How100.com)

 

1. What is 16: 8 Fasting Method?

Intermittent fasting, including the 16:8 method, is rooted in the natural eating patterns of our ancestors. In ancient times, humans did not have continuous access to food and often went through cycles of feasting and fasting. This natural cycle of eating and fasting is believed to have shaped our metabolism and overall health.

One of the key figures in popularizing intermittent fasting, including the 16:8 method, is Dr. Michael Mosley. He introduced the concept to a wider audience through his BBC documentary "Eat, Fast and Live Longer" and his book "The Fast Diet". In his work, Mosley experimented with different fasting methods and highlighted the health benefits of intermittent fasting.

The 16:8 method is a popular form of intermittent fasting. It involves dividing each day into a 16-hour fasting period and an 8-hour eating window. Here’s a detailed explanation of how it works:

 

2. How the 16:8 Method Works

Fasting Period (16 Hours)

  • During the 16-hour fasting period, you abstain from consuming any calories.
  • You can drink water, black coffee, tea, and other non-caloric beverages.
  • Many people choose to include their sleep hours in the fasting period to make it easier. For example, if you finish your last meal at 8 PM, you wouldn't eat again until noon the next day.

Eating Window (8 Hours)

  • The 8-hour eating window is the time frame during which you can consume your daily meals.
  • You can choose any 8-hour period that fits your schedule. Common eating windows are from 12 PM to 8 PM or from 1 PM to 9 PM.
  • During this time, you should focus on consuming balanced, nutritious meals to ensure you get all the necessary nutrients.

 

3. Why is 168 method effective?

After eating, insulin levels in the body rise to store energy, converting excess sugar into the liver and eventually into fat.

If you eat three meals a day or more, your body's fat will never get consumed and will only increase.

The body's energy consumption order is carbohydrates—fat—protein. On average, a person stores 200-500g of liver glycogen to supply energy for one day. During a 16-hour fast, once blood sugar is depleted, the body switches to fat-burning mode for energy supply.

 

4. Experimental Proof of 16:8

A clinical trial on the 16:8 method was published in the internationally renowned journal JAMA Internal Medicine. Participants completed their daily eating within an 8-hour window from 7:00 AM to 3:00 PM. After 14 weeks, participants effectively lost 6.3 kg.

 

Participants were divided into two groups, A and B. Group A followed the 16+8 intermittent fasting method, while Group B had no eating time restrictions but both groups were required to consume low-calorie food and engage in 75-150 minutes of exercise per week.

After 14 weeks, both groups lost weight, but the intermittent fasting group (Group A) showed more significant results, losing 6.3 kg and reducing diastolic blood pressure by 4 mmHg.

 

5. Why do people fail to lose weight?

Often, the reason for failure is the inability to control eating habits, leading to giving up halfway.

However, participants in Group A of the intermittent fasting experiment had better moods, with 41% expressing a willingness to continue with the 16:8 method. This indirectly proves that the 16:8 method is relatively easier to sustain.

 

6. Skipping Breakfast vs. Skipping Dinner: Which is more effective for the 16:8 method?

For most people, especially office workers, it's challenging to fit three meals into an 8-hour window, so they often opt for two meals.

Which is more effective: skipping breakfast or skipping dinner?

A research team from a Chinese top medical institute, Peking Union Medical College, conducted a comparative experiment on meal timing. The results showed that the eTRF group (early Time-Restricted Feeding, skipping dinner) had better weight loss results.

eTRF Group (Skipping Dinner): 6:00 AM - 3:00 PM

mTRF Group (Skipping Breakfast): 11:00 AM - 8:00 PM

The eTRF group lost 1.6 kg in 5 weeks, showing better weight loss results, and also had greater reductions in body fat percentage and body fat mass.

"Metabolism and Weight Changes Comparison"

The conclusion is that the earlier the 8-hour eating window, the better the weight loss results. It also improves insulin sensitivity, lowers fasting blood sugar, and reduces inflammation.

Therefore, whether you eat three meals or two during the 16:8 period, the key is to have the last meal as early as possible.

 

  • Eating Three Meals a Day (Suitable for People with a Regular Lifestyle)

Breakfast: 9:00 AM

Lunch: 12:00 PM

Dinner: Before 5:00 PM

 

  • Skipping Dinner (Suitable for Early Risers who Skip Dinner)

Breakfast: 8:00 AM

Lunch: 4:00 PM

 

  • Skipping Breakfast (Suitable for Late Sleepers who Want to Eat at Night)

Lunch: 12:00 PM

Dinner: Before 8:00 PM

 

7. What to Do if You Always Feel Hungry During Fasting

 

To get through a 16-hour fast, you need to learn how to eat during the 8-hour eating window. Let's first take a look at the approximate digestion time of food.

  • Water: 5 mins
  • Fruits: 20-40 minutes
  • Raw Vegetables: 30-40 minutes
  • Cooked Vegetables: 40-50 minutes
  • Fish: 45-60 minutes
  • Salads with Oil: 1 hour
  • Starchy Vegetables (Potatoes, Corn): 60-90 minutes
  • Grains (Rice, Quinoa, etc.): 90 minutes
  • Dairy Products: 90-120 minutes
  • Nuts and Seeds: 2-3 hours
  • Poultry: 1.5-2 hours
  • Red Meat: 3-4 hours
  • Processed Foods: 3-4 hours

 

For the same 100 grams, beef provides a stronger sense of fullness compared to chicken. Therefore, when selecting high-quality protein, we can prioritize beef.

For example, the digestion time for rice is about 2 hours, while whole grains can take 3 to 4 hours. Thus, we can increase the proportion of whole grains in our staple foods to enhance the feeling of fullness.

A weight loss cycle of one week or one month is meaningless; it only means that you were briefly thin. Compared to dieting and intense exercise, intermittent fasting is more sustainable and less painful, making it suitable for long-term adherence.

 

 

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Launched in California in 2018, BalanceGenics ("How100") started out as a solution to our own needs. Our team consists of seasoned health experts, doctors, and entrepreneurs with a common interest in anti-aging.

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9. References

Jamshed, Humaira, et al. “Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults with Obesity.” JAMA Internal Medicine, vol. 182, no. 9, 8 Aug. 2022, https://doi.org/10.1001/jamainternmed.2022.3050.

 

Xie, Zhibo, et al. “Randomized Controlled Trial for Time-Restricted Eating in Healthy Volunteers without Obesity.” Nature Communications, vol. 13, no. 1, 22 Feb. 2022, https://doi.org/10.1038/s41467-022-28662-5. Accessed 23 Feb. 20
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