How Many Calories to Eat During Intermittent Fasting 16/8 to Lose Weight

If you’re new to the trend, you might be wondering how many calories to eat during intermittent fasting 16/8. Theoretically, you’re allowed to eat as much as you want during the eating period. But is it a good choice? Today, we will help you figure out intermittent fasting! Read on!
Elliot
how many calories to eat during intermittent fasting 16/8

About Intermittent Fasting

There are a few key reasons why intermittent fasting is so popular. First, it’s very easy to stick to because you’re only fasting for a small portion of the day. Second, it doesn’t require you to give up any specific foods or follow any strict diet rules. You can still eat whatever you want, as long as you do so within your designated eating window. And finally, intermittent fasting has been shown to have a number of health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
Intermittent fasting is generally not recommended for pregnant women, children and teenagers, or people with type 1 diabetes or type 2 diabetes who take insulin. If you’re considering trying intermittent fasting, talk to your doctor first to be sure it’s safe for you.

Intermittent Fasting 16/8

The 16/8 method, also called the Leangains protocol, involves fasting for 16 hours per day and restricting your daily eating window to 8 hours. For example, you would stop eating at 8 p.m. and then you wouldn’t eat again until noon the next day. You would then have a window of 8 hours to eat all your meals for the day. 

How to Lose Weight Smartly With Intermittent Fasting

Intermittent fasting can be an effective weight-loss tool because it helps to reduce calorie intake. Nevertheless, it has to be done smartly.

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For one, you should not stuff yourself with fast food and high-calorie foods during the eating window. Not only will you risk crossing your daily calorie intake, but you will also get bloated and start feeling heavy. Another crucial aspect of smart intermittent fasting is setting the eating window at an appropriate time. If you set the window too late, you will starve yourself in the morning, deprive yourself of energy, and get more likely to eat a lot later.

Now that we know the basics, let’s move on to the specifics. We will figure out how many calories to eat during intermittent fasting 16/8, and discuss possible timeframes that will work to your advantage. We will also provide a simple meal plan for your fasting diet. Keep reading!

How Many Calories to Eat During Intermittent Fasting 16/8

As with any other diet, the first thing you should figure out is the calories. How many calories to eat during intermittent fasting 16/8, to be precise, in this case. While there is no definitive answer, it is generally recommended that you eat no more than your recommended daily calorie intake. This means that if you normally eat 2,200 calories per day, you should not consume more than 2,200 calories during your 8-hour eating window. 
Of course, this is just a general guideline, and you may need to adjust your calorie intake depending on your individual goals and needs. For example, if you are trying to lose weight, you may need to consume fewer calories than someone who is trying to maintain their weight. Ultimately, the best way to determine how many calories to eat during intermittent fasting is to experiment and see what works best for you.

How to Properly Set an Eating Window During Intermittent Fasting

Intermittent fasting is a popular way to lose weight and improve overall health, but setting the right eating window is essential for success. If you set your window too early, you may find yourself feeling hungry and deprived before bedtime. However, if you set your window too late, you may end up overcompensating no breakfast later in the day. 
Sadly, the only way to find the right eating window is to experiment and see what works best for you. Start by fasting for 12 hours, then gradually increase the duration of your fast until you reach a point where you’re neither too hungry nor too full. Once you find the perfect balance, intermittent fasting will become a breeze.

Intermittent Fasting 16/8 Meal Plan Example

Now that we know how many calories to eat during intermittent fasting 16/8, let’s see how that translates to specific dishes. Below is an example of a daily meal plan:

  • Breakfast: coffee with 2 tablespoons of coconut oil; or green tea with lemon juice
  • Lunch: salad with grilled chicken or salmon, quinoa, roasted sweet potatoes, 2 tablespoons of olive oil, and 1 tablespoon of vinegar.
  • Snack: Greek yogurt, a bunch of berries, 2 spoons of maple syrup.
  • Dinner: 8 ounces of grilled steak, 2 cups of roasted Brussels sprouts, and 1 cup of berries.
Vegan option includes:
  • Breakfast: coffee with 2 tablespoons of coconut oil; or green tea with lemon juice
  • Lunch: baked falafel, fresh carrots and hummus
  • Snack: vegan granola bar, a cup of soy yogurt and a bunch of apple slices.
  • Dinner: pan-fried tofu, whole wheat pasta, sun-dried tomatoes and vegan basil pesto.
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