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Friday, June 14, 2024

Tips on How to Do the 16 Hour Fast

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Intermittent fasting is the go-to diet by those who can’t really stick with rigid rules when it comes to dieting. There are different types of intermittent fasting and one of them is the 16 hours fasting or 16:8 as it is often referred to. What this intermittent fasting is all about is that you are required to fast for 16 hours meaning that there won’t be any calorie laden food or drinks passing through your mouth for the duration of the fast. You have an 8 hour window to eat, however, so your body can still get nutrients to sustain it. Those who have tried this fast for a short time have seen some interesting results with their weight but for those who are just starting out, you’re probably wondering how can you go on about it successfully. Here are a few tips that can help you plan this perfectly.

Wake up early

It is important that you get 8 hours of good sleep as it helps rejuvenate and energize your body throughout the day. You can start your day by getting up at 7 in the morning then have you usual cup of coffee with a bit of milk. You can also switch to tea if you like if you are looking for a healthier alternative.

Don’t remove important food groups

When it comes to intermittent fasting, make sure that you still go for important food groups. However, reduce your intake of processed foods as well as those that contain high amounts of sugar as they can cause your weight to go up.

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Stay hydrated

How can you stop your cravings in the morning? Well, staying hydrated is one of the best ways to do it as water can fill your belly up easily. Sipping water can help keep hunger at bay and even flush out the toxins in your body. You can even switch your water with tea or coffee if you like to add more flavor to your drink.

Add proteins and fibers to your diet

Proteins are necessary for developing healthy muscles while fiber can help fill your belly up for hours while adding texture to your stool for better digestion. Look for carbohydrates that are low in GI content so they will be released into your bloodstream slowly so your blood sugar levels will remain stable throughout the day.

Skip carbs when you’re sedentary

If you are one of those individuals who are living a sedentary lifestyle, make sure that you avoid carbs or other starchy foods because they can make your weight go up. Choose proteins and fiber as well a good carbs and combine them during training or working out to help repair your muscles and boost your metabolism too.

Have your dinner before 8 in the evening

The goal of the 16 hour fast is to finish your meals before 8 in the evening so you will have plenty of time to go into a 16 hour fast. If you can’t eat a full meal at night, you can break it down to smaller meals if you like. You can have a late afternoon snack too if you like.

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Sleep. It is important that you get to bed by 11 in the evening. Make sure that you turn off the lights and turn off your gadgets as early as possible so your mind and body will be able to go to a relaxed state. Do meditation or take a relaxing bath after a long day at work. 

These are just a few tips that you should take into consideration when you want to go for a 16:8 intermittent fasting.

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