16:8 Fasting for Weight Loss: Results in One Week

Weight loss options are everywhere, from herbal teas to intensive workout plans. But, what if there was a single method to lose weight and simultaneously improve your overall health? Unlike other weight loss approaches, intermittent fasting attributes its popularity to its effective results in a conveniently short time. 

Continue reading to learn how the 16:8 fast can help you lose weight in just one week.

Weight Loss Results In One Week of 16:8 Fasting

During fasting, the body uses stored glycogen for energy. Once depleted, the body enters a state of ketosis, the process of converting stored fat into ketones for fuel. This metabolic shift uses fat as the main source of energy, promoting weight loss. While mild ketosis typically develops after 12 to 14 hours of fasting, a study on water-only fasting found that ketonemia, the presence of ketone bodies in the blood, became detectable after 21.1 hours without exercise and 17.5 hours with exercise. These findings suggest that longer fasting periods and physical activity can work synergistically to increase the concentration of ketone bodies in the blood. With a 16:8 fasting protocol, you can expect to enter a state of ketosis within 12-14 hours. The longer your fasting period is, the more likely your body is to experience the benefits of ketosis. By maintaining a strict fasting regimen and complementing it with exercise, you may start to see noticeable weight loss results in one week.  

Expectation vs. Reality

Research on intermittent fasting shows that it can take anywhere from two to ten weeks to lose between 7 and 11 lbs (3 to 5kg). This means that, in a week, you can lose around .7 to 1.1 lbs (.3 to 0.5 kg). Another relevant aspect to consider is that while fasting, we tend to naturally diminish calorie intake because the eating window is usually shorter. Reducing your usual calorie intake by 500 calories can lead to a weekly weight loss of about 0.5 to 1 lb. If you fall into this, you can potentially experience weight loss results in one week from both the eating window and the fasting period. On the other hand, even though entering a state of ketosis during fasting can contribute to weight loss, it does not necessarily mean you will see immediate or significant weight loss results right away. Water retention plays a major part in this. Fasting changes the body’s natural rhythms and daily routine, which causes it to feel stressed, especially during the first days. Research shows that elevated cortisol levels lead to increased water retention. In addition, the body can enter a weight loss plateau by adapting to a lower calorie intake and using stored energy more efficiently, stalling weight loss efforts. Having said this, keep in mind that nobody reacts the same to fasting. Results vary according to an individual’s genetics, health background, lifestyle, and fasting plan chosen.

Understanding 16:8 Fasting

The 16:8 fast is a type of time-restricted eating (TRE) that consists of fasting for 16 hours and eating during an 8-hour window. Restricting food intake to 4 - 12 hours per day (without reducing calorie intake) has been associated with improved body weight homeostasis and is a proposed weight reduction strategy. An 8-week study found that participants following a 16:8 fasting regimen experienced a higher rate of fat loss compared to participants doing a normal diet. 

There are other variations of time-restricted eating, such as 20:4, 18:6, and 14:10, depending on your desired level of intensity. Fasting apps such as Fastic offer preset plans so you can easily choose and start fasting right away, or if you want a more personalized approach, custom-make your fasting plan to fit your routine, eating habits, and specific goals. 

Benefits of 16:8 Fasting

Even though fasting requires no food intake for extended periods, as counterproductive as it may sound, the body can actually benefit from a 16-hour fast, or any type of fast for that matter. Pre-clinical and clinical studies have proved that intermittent fasting benefits many diseases, such as obesity, T2DM, and hypertension. 

Besides weight loss, the potential benefits a 16:8 fast can offer include:

• boost metabolism rate

• promote cellular health

• reduce the risk of heart disease

• improve insulin sensitivity

• enhance mental health

The 16:8 fasting method is the most popular among women because of its positive impact on female hormones.

Implementing 16:8 Fasting: What to Prioritize

To maximize the benefits of a 16:8 fasting plan and enhance weight loss results in just one week, it is crucial to approach it with the right mindset, effective tools, and professional guidance. Here are some tips to make your 16:8 fasting experience fruitful and smooth sailing. 

Plan Your Meals

Since the time you have to eat is shorter, it is important to plan your meals properly. Prioritize giving your body nutritious, whole foods so you feel full and simultaneously provide essential nutrients. Foods rich in protein, healthy fats, and fiber are vital.

Stay Hydrated

Water is fundamental during fasting. Since you are limiting your food intake (also a water source), you must compensate with more liquids. Fortunately, there are other beverages you can drink besides water. Due to their zero to low-calorie content, herbal teas, and black coffee won’t break a fast. Another positive thing about drinking zero to low-calorie drinks during fasting is that they can help ease hunger during fasting hours.

Adjust Eating Window

If you are new to intermittent fasting, start with shorter fasting periods and gradually increase the hours as your body tells you to do so. Progressively increasing your fasting length will allow your body to transition into a fasting routine smoothly and diminish potential discomfort.

Aim for Sufficient Sleep

Sleeping for at least 7 or more hours per night is ideal to encourage proper energy levels, hormonal balance, and appetite regulation. While it is not crucial, maintaining a strict sleep schedule can be beneficial because it helps your body set a predictable routine.

Eating Window: Replenish Your Body

The food and beverages you consume during the eating period are key to successfully achieving weight loss in one week. Ensure your body obtains nutrients through a nutrient-dense and plentiful diet. 

Prioritize foods with the following nutrients:

• high-protein content

• complex carbohydrates

• fiber

• essential vitamins and minerals

• healthy fats and oils 

The Fastic app has a variety of recipes that adapt to any fast. Its features allow you to choose from multiple nutrient-rich meals and monitor your calorie intake to ensure you don’t surpass your daily calorie limit. 

Maximize Your Efforts: Exercise During a 16:8 Fast

Attain those weight loss results in one week by incorporating exercise into your 16:8 fasting regimen. A recent study showed that low to medium-intensity exercise during fasting consumed more fat than in a non-fasted state. Maximize your weight loss results and fasting efforts with exercises like walking, yoga, gentle cardio, and swimming. 

Best Time of Day to Exercise While Fasting

A recent study demonstrated that moderate-intensity exercise one hour after a meal can reduce the fat oxidation rate to about 50% of the fasting exercise. This means that ideally, the best time to exercise during a 16:8 fast is early in the day after your first meal. Doing so will maximize the burning of fat.

Monitoring Your Progress and Making Adjustments

Keeping track of your weight loss results is the best way to know if your efforts are bearing fruit. A practical and effective way to ensure you are on the right path to weight loss results in one week is through the Fastic app. With it, you can profit from a customized,  easy-to-follow fasting regimen and stay motivated with an estimated date of when you will reach your goal weight.

Always listen to your body and make adjustments if necessary. Assess whether the 16:8 fast is too intense for you, and lessen the intensity if needed by reducing the fasting period. Needless to say, before embarking on any type of fast, you should seek professional medical guidance for a safe and effective fasting experience.

Why Are You Not Losing Weight with the 16:8 Fast?

Are you not losing weight? It could be that you’ve been following the guidelines by the book but aren’t seeing any results. There are various reasons as to why this could be, including:

1. Overeating during eating windows

2. Insufficient or poor-quality sleep

3. Eating high-calorie foods

4. Improper hydration habits

5. Extending eating hours

6. Underlying health conditions

If you still can’t quite figure out what the reason could be, seek medical advice. The reason you aren’t losing weight might be due to a medical condition you aren’t aware of. 

Turn On Your Survival Switch 

Resetting your body’s physiological processes can help you lose weight and improve your body’s overall health. To obtain the weight loss results the 16:8 fast offers in one week you must rigorously follow the fasting schedule and complement it with the right foods and regular exercise. Give the 16:8 fast a try and lose weight in one week. Simplify your 16:8 fast and allow Fastic to accompany you throughout your weight loss journey. 

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.