You've probably heard the buzz about intermittent fasting (IF). Maybe a friend has raved about their weight loss success, or you've read about celebrities who swear by it. I fell into an intermittent fasting 16/8 pattern myself, many years ago.



But what is "Intermittent Fasting 16/8" really about? Is it just another diet fad, or is there real science to support it? Beyond weight loss, what other health benefits should you expect if you follow such a diet pattern? Are there some people who should not follow such a diet pattern?



I'll address these questions and more in this Ultimate Guide to Intermittent Fasting 16/8.





What is Intermittent Fasting 16/8?



Intermittent fasting is not a diet, but a pattern of eating. It doesn't tell you what to eat, but when to eat. Sounds simple, right? It is, and that's part of its appeal.



Fasting is as old as time. It's only been in recent history that we've had food readily available at all times of the day. Easy access to food is part of why we're so sick and overweight today and one of the reasons I'm so adamant that we should eat meals, not snacks. Intermittent fasting takes the concept of eating less often to another level by limiting the timeframe in which you can eat.



Spending more of your 24-hour cycle in a day without food allows your metabolism to function better and tap into stored body fat more easily, making weight loss fairly simple for most people.



The 16/8 method is one of the most popular ways to do intermittent fasting, and it's as straightforward as it sounds. You eat all your daily meals within an 8-hour window and then fast for the remaining 16 hours of the day. That's it. No complicated meal plans, no counting calories - just a simple shift in when you eat.



The Science Behind Intermittent Fasting 16/8



Intermittent fasting (IF) is not about losing weight; it's about improving metabolic health. Or, you could say that intermittent fasting helps your body work the way it's supposed to because your eating pattern aligns better with the way your metabolism works best. The secondary benefit of a healthier metabolism is you'll more easily maintain your weight.



This is an important principle to understand. You follow this pattern of eating to improve your health and metabolic function, which results in weight loss. That's different from just following a low-calorie diet to lose weight as the primary goal. It's also a lot better for your body.



When you eat, your body breaks down the food with enzymes in your gut, which eventually ends up as molecules in your bloodstream.



Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar, which our cells use for energy. Insulin, a hormone made in the pancreas, brings this sugar into the muscle and liver cells if there is room. When there isn't room, the sugar stays in your blood and wreaks havoc on your body. It also keeps insulin elevated, signaling your fat cells to store more fat and preventing them from releasing stored fat for energy.



When you don't snack between meals, blood sugar drops, and your insulin levels go down, and your fat cells can release their stored fat to be used as energy.



IF is based on this concept, allowing insulin levels to go down far enough and for long enough that you burn off excess fat​. During your fasting window, your body also benefits in other ways, which I'll explain next.



Health Benefits of Intermittent Fasting 16/8



Remember, the 16/8 method of intermittent fasting (like all of my nutrition recommendations) is intended to improve your health first. That means that almost anyone can benefit, even if weight loss is not your goal. As you'll see, there are a lot of other health benefits, not to mention the mental benefits of thinking about making meals less often each day.




Weight Loss and Body Fat Reduction: As I mentioned earlier, one of the reasons intermittent fasting has become so popular is that it usually results i...