Intermittent Fasting 20/4 VS 16/8 can be the most interesting comparison intermittent fasting lovers need to know.
The intermittent fasting diet is one of the most important weight loss systems that has spread amazingly recently, due to its amazing effectiveness and ability to lose weight easily by following some simple instructions.
But before we start diving in details and give examples of meals for this diet, we will give a simple explanation of the intermittent fasting diet.
Check out How long should I do intermittent fasting to lose weight?
Intermittent Fasting:
It is a system that depends on fasting for a specified number of hours and breaking the fast for the remaining hours.
This system is based on complete fasting from food and drinks.
Which includes not counting calories, and not to eat anything at the time of fasting except for permitted and prohibited intermittent fasting drinks.
There are many patterns to this system, the most important of which is the pattern of intermittent fasting
We’ll list them quickly and then describe the intermittent fasting pattern 20 4 in detail.
Intermittent fasting 16/8 fast pattern:
This pattern depends on fasting for 16 consecutive hours from food and beverages as well, except for water and herbal beverages.
Then eat meals in the remaining eight hours of the day.
Intermittent fasting 6/18 fasting Pattern:
This pattern is very similar to the previous pattern, except for the difference in the number of hours of fasting and breaking the fast. In this pattern, fasting is 18 hours and breakfast is only 6 hours.
Intermittent fasting 2:5 pattern
This pattern is based on two separate days of fasting and eating a small number of calories on those two days, which is 600 calories.
While offsetting the remaining five days of the week without fasting.
Check out intermittent fasting cappuccino.
The pattern known as eating, stopping and eating:
This pattern is completely similar to the previous pattern, but the difference between them is that in this pattern it is completely without eating any calories.
Two separate days in a week, so you fast from dinner until dinner time the next day.
Check out Intermittent Fasting Benefits & How It Changes Your body.
Interchangeable mode:
This pattern is a little different, as it depends on fasting for 36 continuous hours, that is, about a day and a half, and then breaking the fast for 12 hours continuously.
It is a slightly harsh style, but it is suitable for those who want to lose a certain number of kilos quickly in a short time to reach the ideal weight.
Intermittent fasting pattern 20/ 4
It is one of the most important patterns that followers of the intermittent fasting system often follow, and this system is similar to the systems 8/16 and 6/18.
But the main difference between them is that the previous two plans mostly depended on skipping breakfast.
While this pattern depends on skipping dinner, which is more creamy and more calorie.
This system is based on eating only two meals in the breakfast period, which is for 4 hours only, while the fasting period is 20 hours.
Thus, we will list the model of intermittent fasting diet meals and some useful information about the system that you can eat in the intermittent fasting pattern 20/4, which are:
Is Intermittent Fasting Safe For Diabetics? Check out.
The first meal:
That meal is rich in protein such as two eggs, or a can of tuna, and a piece of brown toast.
Also, you can eat fruits and a large plate of vegetable salad.
The second meal:
It consists of a 300-gram piece of chicken, preferably without the skin, in addition to any dish of soup, preferably without fat.
And a medium-sized plate of three or four tablespoons of rice, and a plate of vegetable salad.
Important tips to make the best use of the intermittent fasting pattern 20 /4
- Leave a period of 2 or 3 hours between the first meal and the second meal.
- Eat lean protein and soup as much as possible to reduce the number of calories used throughout the day.
- Exercise periodically to achieve the best from the 20/4 fasting pattern.
- Don’t eat any foods during the fasting period, or consume any calorie-containing drinks such as milk. Check out Intermittent Fasting Food List.
- Limit the intake of water and herbal drinks free of calories such as green tea.
- Maintain a healthy sleep in the evening for 8 hours in moderation daily to get better health and the best results of the system.
16/8 intermittent fasting pattern
The 16-hour fasting diet is one of the most popular types of intermittent fasting, and followers of intermittent fasting say it’s easy, convenient, and reliable for losing weight and improving overall health in the long run.
Also, the 16/8 intermittent fasting system, depends on stopping food and drinks that contain calories for a period of 16 hours, which is the fasting period throughout the day, and then eating the food and drinks you eat in only 8 hours for breakfast of the day.
You can repeat this cycle as often as you like, once or twice a week or every day, depending on your personal preference.
The 16/8 diet has grown in popularity in recent years, especially among those looking to lose weight and burn fat.
Whereas other diet regimens set strict rules and regulations for eating and in many cases, we find that it is easy to follow the 16/8 intermittent fasting, and after following it, you can get real results with minimal effort.
Intermittent fasting is less restrictive and more flexible than many other diets and can easily be followed with any lifestyle. In addition to its ability to lose weight, 16/8 intermittent fasting improves blood sugar control, enhances brain function and increases longevity.
How to start intermittent fasting 8/16
To get started, choose an eight-hour breakfast period and reduce your food intake in that time period as much as possible.
Many people prefer to eat between noon and 8 pm
Because this means that you will only need to fast overnight and skip breakfast but you can still have a balanced lunch and dinner, along with some snacks throughout the day.
Others choose to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a regular lunch at noon and a light early dinner or snack around 4 p.m. before beginning the fast.
However, you can experiment and choose the time frame that suits your daily schedule.
Regardless of when you eat, eating several small meals and evenly spaced snacks throughout the day at breakfast is recommended to help stabilize blood sugar levels and control hunger.
Additionally, to maximize the health benefits of your diet, it is important to consume nutritious foods and drinks during eating periods.
Filling your breakfast hours with foods rich in important nutrients can help improve your overall diet and allow you to reap the rewards of that diet.
Try to eat every meal with a good variety of whole, healthy foods.
Examples of meals 16 hour fasting diet
- Fruits: apples, bananas, berries, oranges, peaches, pears, etc.
- Vegetables: broccoli, cauliflower, cucumber, leafy greens, tomatoes, etc.
- Whole grains: quinoa, rice, oats, barley, buckwheat, etc.
- Healthy fats: olive oil, avocado and coconut oil
- Protein sources: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.
- You can also have calorie-free drinks like water, unsweetened tea and coffee
Even during the fasting period, drinks help you control your appetite while staying hydrated.
On the other hand, overeating or junk food can cancel out the positive effects of the 16/8 . diet
And it may eventually lead to you getting more harm than the benefit you get from intermittent fasting.