16/8 Intermittent Fasting Diet Plan : 4 benefits

If you’re reading this, then most probably you’ve already heard about Intermittent fasting. If you’re a health and diet conscious person, then surely you must have thought about trying intermittent fasting. To make you completely aware of how intermittent fasting works, let’s look into the details.

16/8 Intermittent Fasting Diet Plan : 4 benefits

What is Intermittent Fasting?

Intermittent fasting is a pattern of eating where after eating your meal, you fast for a specific period. Intermittent fasting is more about the timings and delays between meals rather than what to eat. In short, it is an eating pattern and not a diet plan.

You can do intermittent fasting in several ways. For instance, one common way of doing intermittent fasting is fasting for 16 hours two times a week. Another popular way is fasting for 24 hours, two times a week. Apart from these, you can choose other approaches to intermittent fasting.

Now let’s look deeper into how intermittent fasting works for our body;

Our body has two digestion states, fed state and fasted state. During the fed state, our digestive system is working to digest the food. Generally, when you start eating the food, your body’s state translates into the fed state. The body remains in this state for three to four hours. After then, your body goes into the fasted state and this when your body burns fat.

How Does 16:8 Fasting Works?

16:8 fasting includes constraining yourself to food and calorie consumption for 8 hours and then stay on fast for the rest of the hour (16).

You can repeat 16:8 fasting according to your preference. If you want to perform twice and a week or for the whole week, it is up to you. 16:8 fasting has become very popular in recent times. The primary reason why more and more people are adopting 16:8 fasting is that it helps greatly in fat burn and weight loss.

The reason why 16:8 fasting is such a popular phenomenon among people is because of the flexibility it offers. With minimal restrictions and regulations, 16:8 fasting is workable for everyone. 16:8 fasting is generally perceived as a friendly diet plan and fits easily into any lifestyle.

Apart from the weight loss benefits, 16:8 fasting has many other positive health impacts as well. Intermittent fasting is a proven concept in medical science which controls blood sugar level and boost the brain functionality.

This approach of intermittent fasting (16:8 fasting) involves eating food during the 8 hours set window. The rest of the 16 hours are spent in fasting. During the fast period, your body keeps burning the fat.

Benefits of the 16:8 fasting

When you fast for any period, your body initiates a process called Ketosis. Ketosis is the process of fat burning, which is aimed at producing the energy required for different functionalities in the body.

16 hours fasting is a considerable time-period to keep the body in a deep ketosis state. There are many benefits associated with 16:8 fasting. Let’s explore a few of them;

Boost growth hormones

During the fasting period, growth hormones keep increasing. Growth hormones are greatly beneficial for preserving muscle mass, works as anti-ageing and also reduce body fat.

Beneficial for type-2 diabetes

Type-2 diabetes is a metabolic illness because of insulin resistance in the body. Insulin is a hormone discharged from beta cells in the pancreas. Insulin is responsible for transporting glucose from the blood to the other parts of the body. If there’s any dysfunction in the insulin, it will lead to a higher blood sugar level which eventually becomes diabetes.

Researches have shown 16:8 fasting as beneficial for type-2 diabetes patients. Fasting lowers the blood sugar level and also decrease insulin resistance.

Beneficial for overall health

Intermittent fasting is beneficial for overall health being. It improves the immune system and helps the body to fight against various diseases. Intermittent fasting helps to avoid many critical and dangerous health risks.

Beneficial for cognitive health

Various researches have found intermittent fasting extremely helpful for cognitive health.

Intermittent fasting helps to develop new nerve cells, which is an essential process for keeping your brain in a well-functioning state. Intermittent fasting is beneficial for neurogenesis and improves brain functionality.

Improves cardiovascular health

According to the studies, the lower insulin level results in lowering cardiovascular disease risks. Type 2 diabetes patients are more prone to cardiovascular diseases than normal people. Intermittent fasting helps to reduce the insulin level, which eventually decreases the heart failure risk.

Meal plan

The following meal plan is for 16:8 intermittent fasting. In this type of intermittent fasting, you don’t need to skip any meal. It’s the timing of your meal which is important. Make sure you eat late in the morning, and your last meal should be between 6-7 in the evening. However, this way you can achieve your 16 hours of fasting.


  • Breakfast: Scrambled eggs and cheese
  • Snacks: Spiced Almonds
  • Lunch: chicken salad
  • Dinner: spicy chicken chilli


  • Breakfast: Chocolate muffins with a protein shake
  • Snack: Sunflower seeds
  • Lunch: vegan salad
  • Dinner: Bacon, sausage and chicken stir-fry


  • Breakfast: vanilla protein shake and cheddar eggs
  • Snack: Berries and walnuts
  • Lunch: tuna salad and pita sandwiches
  • Dinner: Avocado and lime salmon


  • Breakfast: muffins and full-fat coffee
  • Snack: Kale chips
  • Lunch: broccoli salad
  • Dinner: shrimp chicken


  • Breakfast: Protein shake with cheese eggs
  • Snack: Celery sticks with peanut butter
  • Lunch: organic edamame
  • Dinner: pasta and feta omelette


  • Breakfast: Pancakes
  • Snack: Macadamia nuts
  • Lunch: salmon salad
  • Dinner: chicken tortilla soup


  • Breakfast: lemon water
  • Snack: Greek yogurt
  • Lunch: sprouts, chicken, quinoa Buddha bowl
  • Dinner: Teriyaki chicken with cauliflower rice

Don’t forget to checkout 6 Best Ways To Lose Belly Fat Without Any Exercising.

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