Best Free Intermittent Fasting For Weight Loss

How To Lose Weight With The Best Free Intermittent Fasting For Weight Loss

People who followed this best free intermittent fasting for weight loss regimen or the 16-8 intermittent fasting for 8 weeks, obtained optimal fat loss results while resistance training in conjunction with 16:8 intermittent fasting.

A 2017 study leads us to believe that 16:8 intermittent fasting can produce greater weight and fat loss results in men with obesity than by just cutting back on one’s calories. 

Why is the 16:8 intermittent fasting the best free intermittent fasting for weight losss?

This is one of the best free intermittent fasting for weight loss regimens out there, but only if you match the fasting with good, healthy eating and physical exercise. If executed the proper way, there’s a typical weight loss of around seven to 11 pounds over a ten week period, according to a review of studies by Sydney Medical School .F

What is 16:8 intermittent fasting anyway, and why is it the best free intermittent fasting for weight loss?

• 16:8 intermittent fasting is a form of time-restricted fasting. It involves eating foods during an 8-hour time period and avoiding food, or fasting, for the remaining 16 hours each day.
• The vast majority of people who follow 16:8 intermittent fasting, don’t eat at night and for part of the morning and evening. Their bulk of their eating is usually mid-day. 
• Because there are no restrictions on what foods you can eat during the 8-hour window, the 16:8 intermittent fasting diet can finally get you the weight/fat loss you want because it’s easy to do.

Here’s the best way to initiate this awesome best free intermittent fasting for weight loss regimen

• The best way to follow the 16:8 intermittent fasting diet is to choose a 16-hour fasting window that includes the time that a person spends sleeping.
• Some experts advise finishing eating in the early evening, as metabolism tapers down after this time. However, this is not possible for most people.
• Some people may not be able to eat their evening meal until 6 p.m. or later. Even so, it is not good to eat 2–3 hours before bed.

Some common 16:8 intermittent fasting windows

• 9 a.m. to 5 p.m.
• 10 a.m. to 6 p.m.
• noon to 8 p.m.

Within this time period, people can eat their meals and snacks at opportune times. Eating on a regular basis is essential to prevent blood sugar highs and lows and to avoid excess hunger.

Some people may need to tweak their routines to find a happy medium as far as the best eating window and mealtimes are concerned to best suit their current health and wellness lifestyle.

Best tips for people on this best free intermittent fasting for weight loss regimen

FOR FOOD

While the 16:8 intermittent fasting plan does not say which foods to eat and avoid, it might be in your best interest to key in on healthful eating and to limit or avoid junk foods. Focus on the healthy foods below:

• Fresh fruits and vegetables
• Whole grains – including quinoa, brown rice, oats, and barley
• Lean proteins – such as poultry, fish, eggs. beans, lentils, seeds, tofu, and nuts.
• Healthy fats – which includes: fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthy fats and proteins can also contribute to keeping one full.

FOR DRINK

Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. below are some great beverage choices:

• Water – Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.
• Calorie-free drinks —  Like unsweetened tea and coffee, this can include cinnamon herbal tea.  

The do’s and don’ts for people who are serious about this awesome best free intermittent fasting for weight loss regimen in 2022.

• Do drink water regularly throughout the day.
• Don’t watch too much tv, because doing so may stimulate a sense of hunger, due to all those images of food.
• don’t exercise just before or during the eating window, because it can trigger hunger.
• Do practice mindful eating when consuming meals.
• Do try meditation during the fasting period to allow hunger pangs to pass.

The Big Pros of Intermittent Fasting

• Intermittent fasting (IF) is currently one of the world’s most popular health and fitness trends. People are using it to lose weight, improve their health and simplify their lifestyles.
• Many studies show that it can have powerful effects on your body and brain and may even help you live longer. To Learn More Click Here

Here are some changes that occur in your body when you fast:

• Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few.
• Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
• Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells.
• Gene expression: There are changes in the function of genes related to longevity and protection against disease.
• These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

HERE ARE SOME OF THE MAJOR BENEFITS OF FOLLOWING THIS BEST FREE INTERMITTENT FASTING FOR WEIGHT LOSS IN 2022:

• When you fast, human growth hormone levels increase, and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
• A Very Potent Weight Loss Tool

• By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.
• Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
• In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).
• Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%.
• By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.
• A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies.
• According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease.
• Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction.

However, keep in mind that the main reason for its success is that 16:8 intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight at all.

THE TAKEAWAY

• 16:8 Intermittent fasting may slightly boost metabolism while helping you eat fewer calories. It’s a very effective way to lose weight and belly fat.
• These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

• 16:8 Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.
• Makes Your Healthy Lifestyle a lot Easier
• Eating healthy is simple, but it can be incredibly hard to maintain. One of the main obstacles is all the work required to plan for and cook healthy meals.
• Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up after as many meals as before.
• For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.

Who Should Be Careful Or Avoid It?
16:8 Intermittent fasting is certainly not for everyone.

If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first.

In these cases, it can be downright harmful.

Should Women Fast Or Not?

• There is some evidence that 16:8 intermittent fasting may not be as beneficial for women as it is for men.
• For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women.
• Though human studies on this topic are unavailable, studies in rats have found that 16:8 intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles.
• There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.
• For these reasons, women should be careful with intermittent fasting.
• They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation).
• If you have issues with fertility and/or are trying to conceive, consider holding off on 16:8 intermittent fasting for now. This eating pattern is likely also a bad idea if you’re pregnant or breastfeeding.

TO RECAP

People who are underweight or have a history of eating disorders should not fast. There is also some evidence that 16:8 intermittent fasting may be harmful to some women.

Safety and Side Effects OF 16:8 Intermittent Fasting

Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as you’re used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

• Have diabetes.
• Have problems with blood sugar regulation.
• Have low blood pressure.
• Take medications.
• Are underweight.
• Have a history of eating disorders.
• Are a woman who is trying to conceive.
• Are a woman with a history of amenorrhea.
• Are pregnant or breastfeeding.
• All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.

TO RECAP

The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

Frequently Asked Questions

Here are answers to the most common questions about intermittent fasting.

1. Is It Advisable to Drink Liquids During the Fast?
   Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

Coffee can be particularly beneficial during a fast, as it can blunt hunger.

2. Isn’t It Unhealthy to Go Without Eating Breakfast?
   No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. If you make sure to eat healthy food for the rest of the day then the practice is perfectly healthy.
3. Is It Advisable To Take Supplements While Fasting?
   Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.
4. Can I Work out and Still Be in a Fasting Mode?
   Yes, fasted workouts are fine. Some people recommend taking branched-chain amino acids (BCAAs) before a fasted workout.
5. Will Fasting Cause Me To Lose My Muscle?
   All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction.
6. Will Fasting Slow Down My Metabolism?
   No. Studies show that short-term fasts actually boost metabolism However, longer fasts of 3 or more days can suppress metabolism.
7. Should Kids or Children Fast?
   Allowing your child to fast is probably a bad idea.

Now Is Your Time To Start Losing Weight

Chances are that you’ve already done many intermittent fasts in your life. If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don’t feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting — you might want to try this practice first.

If you find it easy and feel good during the fast, then maybe try moving on to more advanced fasts like 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per week (5:2 diet).

Another approach is to simply fast whenever it’s convenient — simply skip meals from time to time when you’re not hungry or don’t have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

YOU CAN START WITH 16:8 IINTERMITTENT FASTING

16: 8 Intermittent Fasting (The Easy Way)

During the typical 16/8 intermittent fasting, you only eat between noon and 8 PM. So your body gets a 16 hour rest period,  with an 8-hour eating period in between.

Although you can postpone this time window according to your needs, it guarantees that the time outside this window (even while you sleep) permits your digestive tract and gastrointestinal system to rest.

Intermittent Fasting Made Easy!

Since you normally  sleep 8 of the 16 fasting hours, 16: 8 intermittent fasting is a relatively easy thing to do in your efforts to lose weight. To get the results you want faster, you need to skip breakfast and stop snacking. Your fasting  time for this program  is 8 PM to 12 PM, this is why breakfast is skipped  to optimize your metabolism and have you avoid eating at the end of the night, which is linked  to increased fat storage and inefficient use of food.

It’s recommended to start with the 16/8 method, then perhaps later move on to longer fasts. It’s important to experiment and find a method that works for you.

Should You Give It A Whirl?

• Intermittent fasting is obviously not something that anyone needs to do. It’s simply one of many lifestyle strategies that can improve your health. Eating real food, exercising and taking care of your sleep are still the most important factors to focus on.
• If you don’t like the idea of fasting, then you can safely ignore this article and continue to do what works for you.
• The bottom line is that there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.
• Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out.
• If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health. To learn more click here.

CONCLUSION

We hope you enjoyed our article about the best free intermittent fasting for weight loss in 2022. The 16:8 intermittent fasting can help you achieve the weight loss results you desire. My son has  currently lost 22 lbs. within a 5 month period, and this is without doing any aerobic exercise and just a minimal amount of strength training.

This is why I get so excited when one of our posts can provide helpful information on an important topic like this one.  So now that you know how easy it can be to lose weight while on an intermittent  fasting  regimen, You can try one of the proven programs to start losing weight NOW!  or just create your own version of the 16:8 intermittent fasting diet.

We’d love to hear from you.

Which one of the proven programs are you thinking about trying? Or let me know if you’re going to try your own version of 16/8. So please by all means comment below and let us know. Thanks!