Doctor O'Donovan
Doctor explains HOW TO DO THE 16-8 INTERMITTENT FASTING DIET | Weight loss, blood sugar control
In this video Doctor O'Donovan explains 16:8 intermittent fasting – a popular type of intermittent fasting that involves fasting for 16 hours and an 8 hour eating window. In this video he explains what 16:8 fasting is, what time windows you might want to choose for your fast, food groups to consider and benefits and drawbacks of intermittent fasting.
Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as “patterns” or “cycles” of fasting.
Intermittent fasting isn't about starving yourself – it's about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.
In the video we cover:
00:00 – Introduction to 16:8 Intermittent Fasting
01:08 – Picking a time window for 16:8 fasting
02:42 – Some foods and drinks to consider during 16:8 fasting
04:07 – Potential benefits of 16:8 intermittent fasting
05:00 – Potential drawbacks of 16:8 intermittent fasting
06:14 – Top tips
Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits – for example for loosing weight and for better control of diabetes.
Further information:
My other popular video covering an OVERVIEW of IF: https://www.youtube.com/watch?v=ahnl7GaV_rU
What supplements and vitamins can you take when doing IF? : https://www.youtube.com/watch?v=kg4-XrfRWeY
NHS information on Intermittent fasting: https://diabetesmyway.nhs.uk/keeping-healthy/different-dietary-approaches-for-weight-loss/intermittent-fasting/
Patient Information: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
#doctor #diabetes #intermittentfasting #weightloss #health #medical #fasting #intermittentfastingforbeginners #bloodsugar #diet
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in this video I'm going to explain what a 16 8 intermittent fasting diet is and we'll cover some meal plans as well as benefits and potential drawbacks of the 68 diet now intermittent fasting involves limiting your daily food intake to a certain window of time now one of the most popular types of intermittent fasting is a diet that's called the 16 8 intermittent fasting diet and essentially this involves limiting your intake of food and drinks which contain calories to a set window of eight hours a day now for the remaining 16 hours you add stain from food and drink however you're still allowed to drink water and other no calorie beverages things like plain coffee or tea now importantly you can repeat this cycle as frequently as you like from just once or twice a week to every day and it will all depend on your personal preference as well as what fits in with your lifestyle now whilst other diets often set out strict rules 60 native to Mitten fasting is easy to follow and it might provide measurable results with minimal disruption to your diet and it's generally considered less restrictive and more flexible than many other diets and it works well with most Lifestyles so let's start off by discussing choosing a Time window so if you're to think about potentially starting this diet the first important thing that you want to do is choose a Time window and to get started you should begin by picking an eight-hour window and limiting your food intake to that time span now this is obviously going to depend on your lifestyle but some popular eight-hour time Windows to eat are from 7am to 3 P.M 9 A.M to 5 p.m 12 P.M to 8 PM as well as 2 P.M to 10 pm now many people prefer to eat between noon and 8pm since the fast is overnight and you can skip breakfast but you can still eat a balanced lunch and dinner along with a few snacks throughout the day but again this is going to depend on your job and lifestyle obviously if you're working night shifts then you might want to have your eight hour eating window starting at midnight and ending at 8am this will essentially allow you to eat during your night shift and have a breakfast at 7am before you then go to sleep during the day now other people will opt to eat between 9am and 5pm which allows plenty of time for a healthy breakfast around 9am a standard lunch around noon and a light or early dinner around 4 30 p.m before starting your fast basically what I'm trying to convey by this is that there is no one fixed way to do things the best thing to do is that when you're starting out try to experiment and pick the time frame that best fits your schedule and you might want to set a timer at both the beginning and the end of your eating window on your phone to remind you when to start and stop eating so now we've discussed the time window let's just discuss some of the food and meal plans now to maximize the potential health benefits of any diet it's important to stick to nutritious Whole Foods and beverages during your eating period filling up on nutrient-rich foods will basically help you to round out your diet and support a healthy weight and trying to balance each meal with a variety of Whole Foods can include things like fruits so things like apples bananas berries oranges pears or tomatoes vegetables so things like broccoli brussels sprouts cauliflower cucumbers and leafy greens things like spinach and kale whole grains are really important so things like barley buckwheat quinoa rice and oats healthy fats so things like olive oil and avocados as well as importantly protein sources so things like eggs fish meat poultry nuts and seeds now in terms of drinking I would just encourage you to drink water and avoid any calorie beverages so these are things like pops and sodas I would just stay very clear of those it's important to also avoid Ultra processed foods things like package snacks deep fried items sugary drinks and most frozen meals now these foods are often full of bad sugars and preservatives which are going to spike your blood sugars quickly and they're going to make you feel more hungry and Ultra processed foods have actually been linked with a whole host of negative Health outcomes so things like type 2 diabetes high blood pressure certain cancers and even dementia so now we've covered some of the potential timings as well as foods that you might want to eat on a 16-8 intermittent fasting diet what are some of the potential benefits of this diet well the first potential benefit of restricting your eating window to a few hours a day means that you can cut your calorie intake over the course of a day which may in turn contribute to weight loss for example one review of the scientific literature on intermittent fasting found that in 11 of the 13 studies on intermittent fasting it was reported there were statistically significant weight loss in participants now one of the other major potential benefits of a 16-8 diet is improving blood sugar control intermittent fasting has been shown to reduce fasting insulin and blood sugar levels potentially decreasing your risk of diabetes Now if you've got type 2 diabetes intermittent fasting might be an effective intervention but you should speak to your own doctor before embarking on this diet to see if it will work for you now to ensure I give a balanced picture of 16 8 intermittent fasting it's important to discuss some of the potential drawbacks now the first thing to state is that it's important that if you decide to embark on this type of fasting that you do it gradually and you consider stopping or Consulting your doctor if you've got any concerns or you experience any negative symptoms one of the other downsides is the potential for overeating as well as potential weight gain and that's because restricting your intake to just eight hours a day may cause some people to eat more than usual during the eating periods in an attempt to basically make up for the hours spent fasting now this may lead to weight gain digestive problems as well as unhealthy eating habits now interestingly current research doesn't suggest that intermittent fasting leads to animal weight loss than typical diets that recommend overall calorie restriction both eating patterns may lead to moderate weight loss now if weight loss is your primary goal you might prefer to lower your calorie intake in instead of fasting intermittently to prevent the overeating that can occur when restricting intake to certain time Windows now other people can experience short-term physical symptoms these include things like hunger weakness and fatigue although these often subside once you get into a routine finally what are my top tips if you are to consider 16 8 intermittent fasting well I'd suggest that if you do want to start this you should start off with just one to two days a week and see if it works for you you should try out different timings to see which fits in with your lifestyle and if you've got a long-term health condition you should first of all consult your doctors to discuss whether or not this is the right type of dieting for you this is really important if you're taking any medications if you've got diabetes low blood pressure or a history of disordered eating it's also really important not to view 16 8 intermittent fasting as a substitute for eating a balanced diet rich in Whole Foods and similarly intermittent fasting is discouraged if you're trying to conceive you're pregnant or you're breastfeeding if you've got any con concerns or experience any side effects whilst fasting it's really important that you consult your own doctor finally I've got to state that this is intended as a general educational resource and not an individual clinical advice video and so I can't provide any tailored advice if you've got any other questions please leave them in the comments section of the video and it'd be great if you could share your own experiences with intermittent fasting to help others and if you want to know more about intermittent fasting please check out the other videos on this channel bye
#Doctor #explains #INTERMITTENT #FASTING #DIET #Weight #loss #blood #sugar #control
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Started my intermittent fasting with healthy eating and calorie counting 2 weeks ago and now have lost 20 pounds. From 250 pounds to 230 pounds 🙏🏾
I’ve lose 100 lbs about 3 times in my life fasting from 3-7 days. Then introduce workouts once I’m down enough to perform the tasks. I’m older now and have been suffering from depression from a few deaths and was attacked by a wolf. I’m healed but have had scares. I’m dumping, but I eat from depression. I go up and down in weight by 40-100lbs. I’m hoping I can pull it off at 49. With many broken bones that are now painful and makes it hard to work out. I’m starting with I intermittent fasting. If you lift weights while fasting you won’t loose muscle mass. Hope everyone fighting this, will be successful🙏❤️
Im going to try that. First, day tomorrow 😊
I am gonna begin intermitted fasting starting from Monday April 1
My current weight is :81/82 kg
I will update in july 1
My goal is to lose 20/25 kg by summer
Wish mee a sucessful weightloss guyss
I work over night I started with. 13:8 then 14:8 then 15:8 I’m almost at 16:8…so my eating window is usually from 8pm to 4am or 5am …so im not eating during the day when im home…my problem is I have to a cream and Sugar coffee after breaking the fast on my way into work and I think I may be overeating on unhealthy foods for dinner when breaking the fast…but im just sooo hungry after I break my fast…and im not seeing any weight lost and im almost two weeks in 😩
I do 23-1……that shit is hell but it working😀
What are the thoughts on allowing up to 50 calories during the fasting period?
Would it be recommended to do the carnivore diet while doing a 20-4 intermediate fast?
I started the 16:8 diet in January and I'm down 35 pounds. It was hard to get used to it, but after a week and a half, I was used to it and started seeing results!
i’ve been through a shitty breakup and lost 12kg in 3 months. I simply didn’t feel hunger, i spent these months having only one small meal a day, and this is not healthy at all. only now im taking this seriously and eating better, and most importantly: exercising. yeah going to the gym sucks but exercising + fasting is what is working for me right now. and now im doing all this with professional help. you should try this along a professional, if you can
Alhamdulilah i was born Muslim and been practice this Fasting month during the month of ramadhan. It's always feels nice and amazing to fast especially during the month where Devil/Iblis is being chain tied.
Can I drink Gatorade after my morning workouts?
Im surprised you didn’t recommend beans, peas lentils, tofu and tempeh as protein sources.
Intermittent fasting works . I started 12 hours fasting and the 13 hours and moved up to 16 hours . I only drink water and herbal teas during the fasting period when I’m not sleeping ! I also listen to my body . The last meal of the day is normally finished around 6pm if I’m at home and I make sure my stomach feels full and satisfied . I never get any desire to eat before I go to bed and sleep a lot better as I have t eaten anything for over 3 hours before hitting the sack .
Then around 10 am I will eat after the 16 hours and typically will have a couple of eggs and a half of an avocado and sometimes a slice of smoked salmon it’s good to break the fast with protein . However sometimes I am not hungry after 16 hours so go 17 or 18 hours until I feel hungry
. Conversely sometimes I feel hungry after 13 or 14 hours . In this case I drink a glass of water and in 5 minutes if I’m still hungry I eat . It’s important to listen to your body . On average in a week I do a 16 hour fast 5 days a week and a few less hours on the other 2 days . I use the free version of the Fastic app to keep me on track . Eating a healthy whole food diet cutting out all fast food cakes and pies etc and eating a lot of healthy proteins nuts and salad and vegetables helps the process . I exercise every day mainly walking 3-4 miles a day . This combined with IM has helped me lose 15kg . I still have a few more kg to lose
. It’s important not to see this as a diet . It’s a lifestyle choice and something I will do for the rest of my life , occasionally I will have e a pizza or eat a blueberry muffin .
But I make sure it doesn’t take me over my daily calorie allowance . Lastly I weigh myself every 2 days to keep myself on track .
I've been eating like this for a few months already 6 months . I started 3 years ago. But now it's become my eating habit. But I don't lose any weight🥴I'm used to it now.
Why ive been doing IF for 3 weeks 20-22:4 fasting. I dont eat much those hours and i walk for 30 mins a day not to mention my work is physical not seating standing for more than 8 hours . So like i only have 2 to 4 hours eating window. But nothing change 😢
𝐼𝑡𝑠 𝑚𝑦 3𝑟𝑑 𝑑𝑎𝑦𝑠 𝑜𝑓 𝑚𝑦 16/8 𝑓𝑎𝑠𝑡𝑖𝑛𝑔
I lost 10 kg since starting. Can recommend. DO NOT CONSUME PROCESSED AND SUGARY FOODS AND DRINKS tho.
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Me personally, I started losing the most weight after reading the book Woman’s weight loss secrets: the unspoken truth, a few things you are mentioning in this video are also in the book
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