Boost weight loss with 16:8 diet: 6 tips to lose belly fat fast with an intermittent fasting plan

Try the 16:8 intermittent fasting diet to boost weight loss |Photo Credit:&nbspThinkstock

New Delhi: If you’ve been trying to shed that stubborn belly fat, then you probably must have heard of the intermittent fast that has become popular, especially amongst fitness freaks, in the recent years. Fundamentally, intermittent fasting (IF) involves giving up food for a specific period of time per day or week. Research suggests that it is one of the best tricks to lose weight, burn fat, gain muscle and lead a healthier life. There are various versions of intermittent fasting such as the 5:2 method, 16:8 diet, eat-stop-method, etc. A recent study has shown that following the 16:8 diet boosts weight loss - in a span of just 12 weeks. Fasting is linked to a number of health benefits, including weight loss, lower blood pressure, and reduced cholesterol.

Wondering what the 16:8 diet is all about and how does it work? This is different from the popular 5:2 method, which allows you to consume only 500-600 calories on two days of the week, but eat normally the other 5 days. On the 16:8 diet, you can eat whatever you want for the 8 hours between 10 a.m and 6 p.m, and fast for the remaining 16 hours of the day. During the 16-hour fasting, dieters could only drink water or consume calorie-free beverages. Read - Weight loss: Here's why intermittent fasting may be the best diet plan

For the new study, published in the journal Nutrition and Healthy Aging, the researchers examined 23 obese men and women who followed the 16:8 diet for 12 weeks. When compared their results against a control group that ate normally, these participants lost a modest amount of weight - around 3 percent of their body weight - in three months and lowered their blood pressure. The researchers also found that these people also consumed around 300 fewer calories a day, which supports weight loss, compared to the control group who ate normally.

The findings suggest that the 16:8 diet is a great tool for weight loss without calorie counting or eliminating certain foods. The researchers believe that this plan of intermittent fasting may be easier for people to maintain than the 5:2 plan.

One of the best things about fasting is that it can help you enter ketosis more quickly - that sweet state of fat burning. While fasting for short periods helps you eat fewer calories, hold on to more muscle mass when dieting, and makes healthy eating simpler, you would want to keep in mind a few things while following an intermittent fasting etiquette. Here are a few tips to help you slim down your waistline successfully with the 16:8 diet:

With the 16:8 protocol, you can eat anything you want during the 8 hours of your eating window. But to lose weight effectively, you need to make healthier food choices by focusing on nutrient-dense foods that help you burn fat. So, eat a balanced diet consisting of fresh fruits, vegetables, lean meat, eggs, dairy, nuts, and beans each day.
Drink plenty of water to keep you well-hydrated for many reasons. This can also reduce hunger levels.
You may drink coffee and other non-caloric beverages during fasting, but preferably with no sugar, milk or cream, which contain calories.
Avoid junk and processed foods that contain excessive amounts of calories.
Just like any other weight loss plan, you need to stick with it for an extended period of time if you want it to work, so consistency matters.
Stay active - It is recommended to include some strength training to burn body fat while holding on to muscle.

Note: Intermittent fasting can be a great way to lose weight and highly beneficial for some people. However, one must also know that it is not for everyone. Always consult with your doctor or other healthcare professional before starting this or any other diet program to determine if it is safe for you.

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