Does it matter what hours you fast on the 16 8?

The 16/8 Diet The window they choose to eat is entirely up to them, meaning they can eat from 10am-6pm or 12pm-8pm, or any other variation! This is probably the most popular form of intermittent fasting because it's one of the easiest forms of fasting to adhere to and make a habit.

wefast.care - Changing the 16/8 Eating Window - WeFast

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The 16/8 diet is probably the most popular version of intermittent fasting because it’s easy to do and it can be extremely effective. However, because so many people have busy schedules or schedules that change frequently, being consistent with the eating window can prove to be a challenge.

So what does this mean? Does it matter if you are consistent with the eating window or is changing times acceptable?

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The 16/8 Diet

Before we talk about the consequences of changing times of your 16/8 eating window, first let’s define the 16/8 diet. The 16/8 diet is where individuals fast for 16 hours of the day and eat freely for the remaining 8 hours. The window they choose to eat is entirely up to them, meaning they can eat from 10am-6pm or 12pm-8pm, or any other variation! This is probably the most popular form of intermittent fasting because it’s one of the easiest forms of fasting to adhere to and make a habit. The fasting window is relatively short compared to other forms like alternate-day fasting, one-meal-a-day (OMAD), and whole day fasting, which also makes it attractive.

How Does the 16/8 Diet Work?

One topic we should cover is how the 16/8 diet helps to mitigate disease risk while aiding in weight loss. While scientists still have a lot to learn, there is one aspect of the 16/8 diet (and intermittent fasting in general) that we know plays a huge role in how this diet improves your health status and that is your circadian rhythm. Your circadian rhythm is a natural bodily process that follows an approximate 24-hour cycle that coincides with the sun. One example of this rhythm is sleeping at night and being awake during the day. Other aspects of your body follow this rhythm as well. For example, certain processes related to digestion and metabolism are upregulated during the day and downregulated during the evening. Humans, and most mammals, evolved to have this cycle as a way of preserving energy to maximize survival. In other words, your body evolved to downregulate certain processes during times of the day when you were less likely to use them as a way to conserve precious energy (1). Studies have shown that disruptions to our circadian rhythm can increase our risk for certain metabolic disorders such as insulin resistance, hypertension, cardiovascular disease, and more (2, 3). One way to disrupt this system is by eating constantly throughout the day…or eating when processes related to digestion and metabolism are downregulated. This means that late-night snacking can disrupt your circadian rhythm and increase your risk for disease. A good example of this is individuals who work night shifts, like nurses. These individuals will sleep during the day and consume food during the evening, which disrupts their circadian rhythm. Studies have shown that shift workers tend to be at an increased risk of these metabolic diseases (2). Interestingly, you can change your circadian rhythm a bit by having your body adapt to certain eating habits, and this happens when you adapt an intermittent fasting routine. For example, if you decide to try the 16/8 diet and your eating window is 11am-7pm, after a while, your body will adjust and you likely won’t feel hungry during your fasting window. But be patient because this can take a couple weeks.

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webmd.com - Get Something for Nothing: 25 Nearly Calorie-Free Foods - WebMD

We all want to have our cake and eat it, too...oh, and we want the cake to have zero calories! While calorie-free cake remains a food fantasy, there really are foods that cost us almost nothing to eat, calorie-wise. These are what I call "free foods" and "almost free foods." I know what you're thinking, but it's not all "rabbit food" -- some fruits, packaged snacks, and even frozen desserts make the grade. So if you're craving something to munch but can't spare any calories, check out the list below of low-calorie options -- along with some recipes to dress them up. But first, a bit of definition: "Free foods," in my opinion, are those that have 25 calories or less per reasonable serving. "Almost free foods" have 25 to 60 calories per reasonable serving. Portion control is key here. While 2 cups of popped, 94% fat-free microwave popcorn may contain only 40 calories, if you eat the entire bag you'll end up with closer to 200 calories -- definitely not an "almost free" food situation. You'll find these "free" and "almost free" foods in four basic areas of your supermarket.

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