Fasting Time. The most obvious difference between the two is the fasting time and the difficulty level. 12/12 allows you to eat for 12 hours during the day and fast for 12, while 16/8 has you fast for 16 hours and eat for 8. 12/12 is easier for the beginner intermittent faster because you can sleep through a majority of your fasting window and
Alternate-day fasting (ADF) Another major type of IF, alternate-day fasting (ADF) involves eating food every other day. A person will follow a normal day of eating one day and then abstain from eating any calories the following day. When followed for eight to 12 weeks 16, ADF has been shown to decrease LDL cholesterol by as much as 25% and
For this reason, studies of intermittent fasting and weight training have not used fasted exercise (8, 16). Overall, it seems that exercising while fasted may be a matter of personal preference.
Over time, as your body becomes familiar with fasting, you may want to gradually extend your fasting period by an hour or two each day until you reach 14:10 or 16:8. When extending a fasting window to follow a 14:10 or 16:8 pattern, some people prefer to eat two meals a day, rather than three; however, there is no scientific evidence that
Within that daily pattern you can, for example, have an 8-hour window of eating and a 16-hour window of fasting, known as 16:8. Or an 18-hour window of fasting and a 6-hour window of eating, called 18:6. And another choice you have is a 20-hour fasting window and a 4-hour eating window, known as 20:4. A different pattern is alternate-day fasting.
This method entails maintaining an 8-hour eating window and a 16-hour fasting window. For example, you might eat dinner at 6 pm and breakfast at 10 am. Since you’re sleeping during a good chunk of your fasting window, 16/8 is a more beginner friendly option than other fasting methods. The 5:2 Approach
hEbKG. 168 375 42 74 31 355 119 317 211
intermittent fasting 14 10 vs 16 8
