The Best Intermittent Fasting Plan That Would Help You Lose Weight

The 16/8 method

The 16/8 intermittent fasting plan is one of the most popular styles of fasting for weight loss.

The plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. It requires abstaining from food for the remaining 16 hours of the day.

While other diets can set strict rules and regulations, the 16/8 method is more flexible and based on a time-restricted feeding (TRF) model.

You can choose any 8-hour window to consume calories.

Some people opt to skip breakfast and eat from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule.

Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure.

Research indicates that time-restricted feeding patterns such as the 16/8 method may prevent hypertension and reduce the amount of food consumed, leading to weight loss.

A 2016 study found that the 16/8 method helped decrease fat mass and maintain muscle mass in male participants when combined with resistance training.

A more recent study found that the 16/8 method did not impair gains in muscle or strength in women performing resistance training.

While the 16/8 method can easily fit into any lifestyle, some people may find avoiding eating for 16 hours straight challenging.

Additionally, eating too many snacks or junk food during your 8-hour window can negate the positive effects associated with 16/8 intermittent fasting.

Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximize the potential health benefits of this diet.