Question 1

What can I eat or drink during 16/8 intermittent fasting?

Accepted Answer

During the 16 hours of fasting, it’s important to stay hydrated and you should consume nutrient-dense foods during the 8-hour eating window. Here are some examples of what you can eat or drink during your intermittent fasting:

Plain water: Water is a crucial component of staying hydrated and can also help curb hunger cravings (19). You should drink plenty of water, even during your fasting period.
Black coffee or tea: These beverages contain zero or negligible calories and can also provide an energy boost during the fasting period (20)
Bone broth: This protein-rich drink can help keep you satiated and provide essential nutrients (22). A small amount is unlikely to break a fast.
Low-calorie electrolyte drinks: These drinks can replenish lost electrolytes and prevent dehydration, but make sure you choose options with no added sugars. If they have zero calories, you can consume them during your fasting period.
Fruits and vegetables: Opt for nutrient-dense options such as berries, leafy greens, and cruciferous vegetables. These foods can provide essential vitamins and minerals, in addition to fiber during your eating window (23).
Lean protein: During your eating window, choose lean protein sources such as chicken, fish, tofu, or legumes. These foods can help with satiety and muscle maintenance during fasting regimens (24).
Healthy fats: Incorporating healthy fats such as avocado, nuts, and olive oil into your eating window meals can provide sustained energy and promote feelings of fullness (25).

Success with intermittent fasting is what you eat or drink during the designated eating window and also making sure your overall diet is balanced and nutrient-dense.

Question 2

What alcohol is good for intermittent fasting?

Accepted Answer

Intermittent fasting may be complemented by certain types of alcohol that are lower in calories and carbs. If you choose to consume alcohol in moderation during your eating window, consider options such as:

Clear Spirits: Vodka, gin, tequila, and rum are generally lower in calories and carbs than other alcoholic beverages.
Dry Wines: Opt for dry wines such as Pinot Grigio, Sauvignon Blanc, or Merlot, which tend to have fewer sugars than sweeter varieties.
Light Beers: Choose light beers or those labeled as low-carb to minimize the impact on your fasting goals.

Note that consuming alcohol during your fasting window will break your fast and may affect your weight loss and overall health goals. It can also lead to increased cravings and overeating during the eating window. Moderation is key, and it’s recommended that you consult a healthcare professional before you incorporate alcohol into your intermittent fasting regimen.

Question 3

How much weight do you lose on a 16/8 fast?

Accepted Answer

The rate at which you lose weight with any diet or fasting regimen can vary greatly depending on several individual factors such as starting weight, age, sex, activity level, and overall diet quality.

For example, someone who starts a 16/8 fasting regimen with a higher initial body weight may experience more significant weight loss initially than someone who has less weight to lose.

In addition, the rate of weight loss can be influenced by metabolic health. Individuals with metabolic conditions such as insulin resistance or type 2 diabetes may see different results to those without these conditions.

It’s also important to recognize that initial weight loss often includes water weight, as the body uses up glycogen stores that also release retained water (27).

It’s generally recommended to aim for weight loss of 1-2 pounds per week if you want to lose weight safely and sustainably. Consistency and adherence to the intermittent fasting schedule play vital roles in achieving and maintaining weight loss. Creating a balanced meal plan that includes nutrient-dense foods during the eating window can further enhance the results.

Foods that are rich in protein, healthy fats, and fiber can promote satiety and help preserve lean muscle mass while losing fat. It’s also essential to incorporate physical activity into your routine.

Regular exercise can enhance weight loss, improve metabolic health, and provide additional health benefits such as improved cardiovascular fitness and mental well-being. Strength training, in particular, can help maintain muscle mass during weight loss, which contributes to a healthier and more toned physique (28).

Ultimately, while intermittent fasting can be an effective strategy for weight loss, the amount of weight lost will be dependent on a combination of dietary habits, physical activity, and individual metabolic factors.

Question 4

Is it okay to do 16/8 fasting every day?

Accepted Answer

It’s okay to practice 16/8 fasting every day, as long as you don’t have any medical conditions, it’s sustainable, and it fits into your lifestyle. The most important aspect of intermittent fasting is finding a schedule that works for you and allows you to maintain consistency.

However, it’s also essential to listen to your body and adjust the frequency and duration of your fasting periods as necessary. If you start to feel fatigued or experience any negative physical symptoms, it may be necessary to take a break from daily fasting or reduce the length of your fast.

Consulting a healthcare professional before you start any new diet or exercise regimen can also help ensure that daily intermittent fasting is appropriate, particularly if you have any medical conditions or are taking any medications.

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