Fasting has long been a part of human culture and tradition. In ancient times it was seen as a spiritual practice, a means of cleansing the body and mind after days of indulgence. Sometimes, it was out of bare necessity when food was scarce.
Over time, the benefits of fasting have evolved from purely spiritual to incredibly health-focused. Faced with a sedentary lifestyle and a highly processed food environment, there’s only so much our bodies can handle.
Intermittent Fasting (IF) is a dietary approach that involves alternating between periods of eating and fasting (6).
Unlike traditional diets that restrict certain food groups or rely on calorie counting, IF focuses on when you eat rather than what you eat. It is not a diet in the conventional sense, but rather a pattern of eating.
IF has gained popularity in recent years due to its potential health benefits and weight loss effects. But before we dive into those, let’s start with the basics.
The golden rule of IF is to alternate between periods of eating and fasting. There are several methods of intermittent fasting, but the most common ones include (5):
There is no “best” method of intermittent fasting, and different people may find success with different approaches.
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However, the pros and cons of intermittent fasting 16/8 make it a popular choice for beginners. It is:
As with any new routine, you may experience hunger, headaches, or fatigue during the first few days or weeks. This is normal as your body adapts to this new eating pattern.
Other rules if intermittent fasting are:
You’re not allowed to eat or drink any calories during fasting hours. For IF to be effective, you must go without any calories for a certain period.
However, there are some exceptions to this rule:
Our guide on Zero Calorie Drinks for Intermittent Fasting goes into further detail on what beverages you can consume during fasting periods.
Breaking your fast is just as important as the fast itself. When your body has been in a fasting state, it’s essential to ease back into eating to prevent digestive discomfort or other issues.
Our Intermittent Fasting Meals guide offers more tips on how to plan and prepare healthy meals while following an intermittent fasting routine.
Read more: How Long Does It Take for Intermittent Fasting To Work?
Intermittent fasting isn’t a one-size-fits-all approach. Some people may prefer a longer fasting window, while others may find success with shorter periods.
Tune in to your body and adjust your schedule accordingly. If you find yourself feeling overly hungry or fatigued during your fasting hours, try shortening the window or increasing the number of eating days per week.
On the other hand, if you feel comfortable and energized with your current schedule, stick with it. You’re most likely to see results from intermittent fasting if you can stick to it long-term.
Our Endomorph Intermittent Fasting guide illustrates how to customize your fasting schedule based on your goals and lifestyle.
While practicing IF, you shouldn’t:
This includes sugary drinks, such as soda or juice, and snacks like chips or cookies.The goal of IF is to reduce calorie intake during certain periods of time, so consuming foods with calories defeats the purpose.
A common mistake people make when practicing IF is overeating during their designated eating windows. This can hinder weight loss and negate any potential benefits of IF.
Even though you’re not eating or drinking anything with calories, it’s important to stay hydrated while practicing IF. Water and herbal teas are great options for staying hydrated without breaking your fast.
While occasional cheat days are acceptable, overdoing it can lead to unhealthy habits and slow down progress. Moderation is key when incorporating cheat days into your IF routine.
Just because you’re restricting your eating window doesn’t mean you should ignore the quality of the food you consume. Focus on incorporating whole, nutrient-dense foods into your meals during eating windows for optimal health benefits.
While not necessary for weight loss with IF, regular exercise can greatly enhance its effects and improve overall health (13). Find a form of physical activity that you enjoy and make it part of your routine.
Quality sleep is essential for overall health, and neglecting it can hinder weight loss progress (11). Aim for 7-9 hours of uninterrupted sleep each night to support your IF journey.
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Most people can expect to lose 1-2 pounds per week with intermittent fasting if they create an overall calorie deficit. This equates to about 4-8 pounds per month.
Weight loss is often one of the most sought-after benefits of intermittent fasting (7). It’s why many ask for the best intermittent fasting window to lose belly fat, or the most effective schedule for weight loss.
However, the amount of weight you can lose in a month with IF depends on various factors, including your starting weight, body composition, and adherence to your fasting schedule.
Other Factors to Consider:
Weight loss is not the only measure of success with IF. Intermittent fasting might have additional benefits beyond weight loss, including:
So, while weight loss is a common goal, it’s important to also focus on the many other potential benefits of intermittent fasting.
A beginner should start slow and gradually build up their fasting windows. Here are some tips to get started:
Read more: What Can I Eat During Intermittent Fasting?
Yes, fasting from 7 pm to 11am constitutes a 16-hour fasting window, which is a common intermittent fasting schedule known as 16/8 fasting.
Several factors could be hindering weight loss on a 16/8 fasting schedule. You might be overeating during your eating window or consuming too many high-calorie, nutrient-poor foods.
Lack of physical activity, high stress levels, or inadequate sleep can also stall weight loss. More importantly, if you’re not consistent with your fasting schedule and have frequent cheat days, it can slow down progress.
During your eating window, try to avoid foods high in added sugars and unhealthy fats, such as fast foods, sugary drinks, and ultra-processed snacks.
Instead, focus on consuming whole, nutrient-dense foods, which can help you feel fuller longer and provide the nutrients your body needs.
The best intermittent fasting window for losing belly fat is any that you can stick to for a long enough period. However, many find success with the 16/8 method, fasting for 16 hours and eating during an 8-hour window.
This schedule seems to strike a balance between being achievable for many and delivering effective results. It’s advisable to pair fasting with a nutrient-rich diet and regular exercise for best results.
Intermittent fasting is a popular and effective approach for weight loss and overall health. However, it’s important to avoid common mistakes and focus on creating a sustainable routine that works for you.
By incorporating healthy eating habits and finding a balance with exercise and sleep, intermittent fasting can provide numerous benefits beyond just weight loss. Remember to start slow and listen to your body, and consult with a healthcare professional if needed.
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