16 Hour Intermittent Fasting Benefits

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choice directionChoosing a plan to follow is one of the most core things you should do when deciding to get started with intermittent fasting. Each method of fasting has effectively the same benefits, but generally the longer you fast, the better the benefits. In this post, I will focus on the 16 hour intermittent fasting benefits and whether this plan of attack is right for you.

First, we will explore who this plan is suitable for, then how to set up this fasting plan, followed by the benefits that you can experience in following this intermittent diet plan. We will not necessarily focus on all the benefits, but the ones that I believe are most beneficial in my opinion. Those benefits being, reduced overall fat, better vitals, increasing brain health, lower risk of cancer, and a longer life. This information is culminated from a variety of sources, but is my original interpretation of the information.

So without making this introduction to long, let’s get started!

Who Is A 16 Hour Intermittent Fast For?

A 16 hour intermittent fast is perfect for those wanting to reduce overall fat, extend their life, lower risk of cancer, and live a more healthy lifestyle. There are other fasting schedules available to follow such as a 12 hour, 20 hour, or even 24 hour, so the 16 hour fast is more of an intermediary fast.

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You should choose this fast if you have previously tried a 12 hour fast and are ready for a new challenge or if you are ready to jump straight into the middle of the fasting revolution and give yourself an advantage over those beginner 12 hour.

With all fasting, you will most likely need to try different plans out and see which one will fit your lifestyle and comfort level the best, but do remember the most important consideration is that you find a plan you can make your lifestyle. Forget the idea of a diet. Diets are for people that want short term results, but don’t or can’t continue to live that way. We want something sustainable for our lives, so make that your top consideration.


Getting Setup For The Fast

dream goal actionSo how can we get setup for the 16 hour fast? The first thing we need to do is to figure out what hours during our day we are going to make eating times and when we will be fasting. In the 16 hour intermittent fasting plan, you will only eat during 8 hours a day and then fast (stop eating or drinking calories) for 16 hours.

For me, I like to eat during the middle of my day when I am also the most active and most likely to need to be social with other people and not ostracize myself from them. So this would mean that I would allow myself to eat between 11am and 7pm. This gives me time to have lunch with colleagues if needed and dinner with the family.

Your plan could be different, but just make sure the focus is on having one solid block of 8 hours for you to eat and that it fits the times you are most likely to eat so that you don’t experience difficulties with being social.

Since the fasting is on the longer side in terms of intermittent fasting being at 16 hours, I found that it has been helpful to use some raspberry ketone drops to curb my appetite and I remember how effective when I did the HCG Diet a few years back. My wife and I just went and bought the “Couples package” because we can get a 60 day supply at the lowest price and they include some great bonuses for free.  It might not be for everyone, but it seems to be working well for us and is much better than taking a bunch of pills.

Reduced Overall Fat

So why do the 16 intermittent fasting plan? For me, the first and most desirable benefit is reducing my overall fat. Most people looking at doing a fast like this are probably seeking the same benefit, so I put it first so we can discuss it.

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So how can fasting do this? By allowing us only a certain amount of hours during the day with which we can eat, we reduce the possibility of overeating and better focus our attention on giving ourselves the right energy during that time. Try to keep meals smaller in nature and be aware of things that might be higher in calories. I am not saying you need to count calories, but do be aware of them and try not to overindulge too often.

Hopefully, you will plan your meals to include proteins, fats, and a small amount of carbohydrates. I would try to limit the amounts of carbohydrates as they are more likely to trigger the body to retain food as stored energy (fat), which is our enemy at this point. All food can cause this, but carbohydrates like sugars, potatoes, rice, bread, and root vegetables are the main culprits here. So be careful of them.

Better Vitals

heart vitalsBesides the outside appearance of health, we also need to consider the inside health of our body. Things like blood pressure, heart rate, cholesterol, and the like. These things are generally looked at as signs of internal health and are used to determine your risk of heart disease, possibility of stroke, and other health concerns that may cause permanent damage to your body.

Luckily for us, intermittent fasting can help in reducing these risk factors over time when you focus your diet on “slow, healthy food” versus “fast, unhealthy food”. I say it like that because not all slow food is healthy and not all fast food is unhealthy.

Brain Health

healthy brainWho doesn’t love a healthy brain? Because of any number of factors, including age, diet, genetics, and lifestyle we can become subject to neurological (brain) conditions like Alzheimer’s disease, stroke, Parkinson’s disease, or have inflammation which can cause other complications with the proper function. Intermittent fasting can help to suppress or reduce these inflammations and thereby lower the risk of the occurrence and frequency of complications with these diseases.

Lower Risk Of Cancer

cancer focusThis is also the case for cancer. Intermittent fasting can decrease inflammation and linked insulin levels which often can lead to cancer. Also, in reducing obesity and having a more restrictive diet, the formation of tumors can be possibly be reduced. For me, this is reason enough to get started and keep going. I think most people today have someone in their family or know someone who has faced cancer in their lives and seen its effects.

Longer Life Is Possible

long lifeI am techno-nerd, admittedly, and love to buy new technologies or have the latest and greatest things to come out. I can remember when I bought my first brand new computer and opted for the top of the line processor, memory, and RAM so I would never need to worry about outgrowing it. But, over time and with use, the computer got slower. It didn’t seem to run as fast, the parts started to wear down, the keys stuck, the graphics card would sometimes flicker, it just wasn’t like it was when I bought it.

The same thing goes for your body. The more you use it, the more it has the chance to break down if not exposed to the right conditions. By fasting, you allow your body to take in food, process it properly and then rest, recover, and prepare for the next time it needs to do its job.

Constantly feeding and abusing the system greatly diminishes its ability to work properly and thus we age and break down and have health concerns earlier in life. So if you want to live longer, it makes sense to me that we reduce how much we use our system and thus we can live longer.

Go For It!

I am one to encourage everyone to do some sort of fasting due to the many benefits I’ve listed here, but also countless other benefits to be had and to which I have written about previously and will continue to do as I too increase my own knowledge and begin seeing real results.

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As for doing a 16 hour intermittent fast, I say, “Go for it!” if you think you will be comfortable giving up one meal a day, can resist overeating, and can stick to the plan day in and day out. No cheating. No trying to make up for the lost meal during your 8 hours of eating. You can avoid bread, sweets, rice, potatoes, and root vegetables like carrots.

If you can do all that, then the 16 hour plan may be for you and you can be successful if you stick with it. If it seems a bit too challenging at this moment, then start with a 12 hour plan to “get your feet wet”. However, if you are up for a real challenge, join me in the 20 hour intermittent fasting plan and let’s lose it together!

As always, if you need any help or have any questions, please comment and I will do my best to help you.

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Author: Ryan

I am the founder, head writer, and owner of this site and a few others. I have come to the conclusion that fast diets are not for me and that I should focus on making life changes that will lead me to be slowly slimmer. Thus, I started this site to talk about it. I love to be social, so comment and reply to posts. Thanks and enjoy my content!

7 thoughts on “16 Hour Intermittent Fasting Benefits

  1. Thank you for this information, I’m on a middle of a diet, it’s more like a cut lot of bad habits and cut the amount i’m eating at the moment i think the snacks was what was my downfall so this probably will be great for my diet, thank you for sharing!

  2. Thank you for this information Ryan.After being diagnosed with Insulin resistance and liver problems I have changed my diet and have done a lot of research on fasting. In fact I personally have tried your methods and guess what, it works.I dropped 9Kgs in weight pretty rapidly. I would say one month. I think I overdid it a bit as I cut out most carbs and because i train a lot I found a drop in muscle tone . What I have done now is added carb into my diet just before i train so that my body does not eat muscle and on days I do not train I increase protein to retian and hopefully build muscle.I am 48 years old and want to stay as fit and healthy as I can. I think the advice you give on eating between 11am and 7pm would work pretty well for me. It only takes a few days and your body re programs itself to only eat at those times.My experience with fasting and intermittent fasting are very positive. More energy, less fatigue, less overall body fat and much better concentration.When I go out with family and friends I now choose healthier meals with less carb and more protein. For men who want to increase testosterone, fasting works very well. From my research I have read a lot about the human growth hormone and how explosive it can be if we fast .The body reacts in a positive way and produces growth hormone when we fast, which is great for libido and muscle tone. Especially for those of us in our forties. A big well done on this article.I personally do not think diets work. You may lose a bit of weight but its not a long term solution to better health. Long live the fasting method.If more people researched fasting we would have a healthier world.I wish you all the best Ryan.. Thanks for the help , kind regards Craig Theobald

    1. Thanks for encouragement Craig and for sharing your personal experience. I too am finding much of the same benefits you mentioned and also try and keep the protein up and carbs down mostly. Glad to hear this plan (not diet) works for you.

  3. Excellent piece of overall information here. While I don’t do intermittent fasting, I do a variant of it, undereating for 16-20 hours a day before overeating for 4-8 hours. Since my work shifts are geared toward the latter part of the day, I get the bulk of my eating in the morning before undereating at work. I usually 700 total calories over the 16-20hr span while taking in as many as 2,000 during the overeating portion. Sustained energy is definitely one reason why I’ve always eaten this way since 2014.

    1. That’s great to hear Todd. You know, if you ever needed to trim down some fat, simply try not eating that 700 calories so that your body goes into a fat burning state. By having the 700 calories, your body will burn those calories immediately for energy and when you flood your system with the 2000 calories, it may store some away. If you system works for you and you don’t have any issues, then keep going.

  4. Hi Ryan, I appreciate your post! It is well laid out and very informative.
    I have heard about fasting before, but never really dove into it. Now, I understand.
    Logically, fasting will really help you use what you have in your body, thus will let you lose weight.
    By the end, you will see the benefits of going through the process.
    Very good article!

    1. Thanks for the comment Hanna. I hadn’t heard of intermittent fasting until about 6 months ago myself. Since then, I have been researching and learning and now am starting to do intermittent fasting myself and created this site to help others. I really am finding many benefits to it.

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