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16:8 Diet Beginners’ Guide- All you need to know

Intermittent fasting is something that has been commonly followed for a good number of years now and different methods for the same have been applied and put to use. All of the methods of intermittent fasting involve splitting the days into eating and fasting periods, with very little or no eating happening in the fasting phase.

Many studies have shown that with proper application, it can have good effects on your body, brain and may even have a role to play in increasing longevity.

Many people use this method to help lose weight or to maintain weight, improve overall health and ease their lifestyles.

Suggested Read: Intermittent Fasting , Weight loss and Everything in Between

One of the popular methods of intermittent fasting is the 16/ 8 method.  What does it involve? Find out here:

The 16/ 8:

This particular method involves skipping breakfast and restricting the eating period on a daily basis for upto only 8 hours, while fasting for the rest 16 hours. It is also specifically designed to suit strength training and help those wanting to get leaner and stronger achieve their goal better. Contrary to other IFDs, this one puts more emphasis on pre and post workout nutrition.

The Protocol:

As mentioned previously, the 16/8 method consists of 2 phases: 16 hours of fasting and 8 hour window for eating. During these 8 hours, you can eat 3 meals. And depending on whether it is a workout day or a rest day, the composition of the meals may differ. For instance, more emphasis would be given to carbs and protein on workout days while fat and protein may be focused on during the rest days.  

Here are some of the guidelines that can improve your performance, fat loss and diet patterns:

  • On workout days, have your first meal include lean meats or eggs, veggies and a fruit. If you have a workout scheduled after your first meal, you can add in a starch source like white rice, bread or potatoes. Make it a point to workout within 3-4 hours of having this meal, followed by a larger meal with more of complex carbs.

 

  • On rest days, you need to eat nutrient dense but lower calorie foods than workout day foods.  To make this work, cut down on the carb content, and increase on the lean meat and veggie part.  In contrast to workout days where post workout you have a large meal, on rest days, have your largest meal as the first meal.  Fatty fishes, eggs, protein shakes, lean meats are some of the best protein sources that will also give you healthy fat that you should aim at including in your meals during these days. Majority of calories coming from protein will ensure that you get your nutrients as well as remain hunger-free for the day.  

Suggested Read: The Diet-league: Which one is best for you?

 

  • As for the last meals, have slow digesting proteins like paneer, curd, eggs, or meat or fish in combination with veggies is great. This will ensure that you remain fuller for longer, and keep you in a positive nitrogen balance throughout the fasting phase so that your muscle protein stores are safe.

 

  • Lastly, ensure that your overall diet include whole, unprocessed foods over ready to eat or refined food products. Settle only for foods that are wholesome and satiating to ensure that you do not fall into starvation mode and remain focused throughout.

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If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal