Intermittent fasting has become a popular approach for weight loss, improved health, and a simplified lifestyle. It focuses on when you eat rather than what you eat, making it a flexible strategy for many. One of the most common methods is the 16:8 fasting routine, which involves 16 hours of fasting and an 8-hour eating window each day.

Benefits of Intermittent Fasting

Research suggests that intermittent fasting can support:

• Weight loss

• Improved digestion

• Better cardiovascular health

• Enhanced brain function

For someone new to fasting, however, the idea of fasting for 16 hours might seem overwhelming. Here’s how you can ease into it and make the process more manageable.

How to Adjust to a 16-Hour Fast

1. Start with a 12-Hour Fast:Begin by fasting for 12 hours a day, allowing your body to adjust slowly. If you finish dinner at 7 p.m., you would eat breakfast at 7 a.m. The good news? You spend most of the fasting period asleep, making it easier to manage.

   
   

2. Gradually Extend Your Fasting Period:Once you're comfortable with a 12-hour fast, gradually increase your fasting window. You can do this by delaying breakfast or eating an earlier dinner. The goal is to work up to a 16-hour fast.

   
   

3. Stay Hydrated:Drink plenty of water, herbal teas, or black coffee during your fasting period to stay hydrated and curb hunger. Hydration can also improve your focus and energy levels.

   
   

4. Eat a Balanced Diet During Your Eating Window:While intermittent fasting focuses on meal timing, it’s essential to eat nutrient-dense meals during your 8-hour eating period. Include whole grains, lean proteins, healthy fats, fruits, and vegetables to support your overall health and prevent overeating.

   
   

5. Be Flexible:It’s important to listen to your body. If you’re feeling overly hungry or fatigued, adjust your fasting window. You don't have to be rigid, especially when starting out.

Who Should Avoid Intermittent Fasting?

While intermittent fasting works well for many people, it may not be suitable for everyone. Avoid fasting if you:

• Are pregnant or breastfeeding

• Have diabetes or other health conditions

• Have a history of eating disorders