How Long Does It Take For 16/8 Intermittent Fasting To Work

Health enthusiasts are increasingly turning to intermittent fasting for everything from weight reduction and fitness to longevity and inflammation. Intermittent fasting is simply cycling between periods where you eat and periods when you avoid or limit food (basically caloric restriction). Fasting in this manner can be done by a number of methods, including time-restricted-eating (TRE), twice-a-week (5:2), and alternate-day-fasting.

How long does it take for intermittent fasting to work? Everyone is different, and it really depends on what your goal is. You may see benefits in a matter of days if you are using intermittent fasting for gut health. Weight loss and metabolic health could take up to a month. If you want to improve your health and longevity, you will need to practice intermittent fasting on a regular basis.

You should also be aware that the results of intermittent fasting are influenced by your diet. You may not achieve your health goals if you eat processed foods and foods that are inflammatory during your eating windows.

This article will introduce you to different types of intermittent diets and their possible health benefits. I will also touch on safety issues and discuss the research about how long intermittent fasting takes to work. I’ll share my patient Kacheena’s experience of using intermittent fasting in just a few days to cure her IBS.

How long does intermittent fasting take to work?

Research suggests that you can see benefits from intermittent fasting after just a few days. In a 2022 review of the literature, it was found that just one or two fasts can affect sugar (glucose), fat metabolism, hormones, and sleep-wake cycles.

In a randomized controlled trial, patients with IBS showed significant improvement in abdominal pain, bloating, and diarrhea. They also reported less anxiety.

Here’s an infographic that summarizes the benefits of fasting and how long it takes for you to see the results.

Long-term intermittent fasting will provide the same benefits and also enable autophagy, which may contribute to lifelong health benefits like decreased inflammation and reduced risk of chronic disease. Long-term intermittent fasters will also provide the same benefits, and enable autophagy. This may contribute to health benefits such as decreased inflammation and reduced risk for chronic disease.

It is unclear whether you will still benefit from short-term intermittent eating after returning to your normal eating habits. You’ll see lasting benefits if you create an intermittent fasting regimen that you can maintain consistently. You can sabotage any efforts you make by overeating or eating unhealthy food during your feeding period.

If you incorporate some lifestyle changes, such as an anti-inflammatory (like Paleo), adequate sleep, sun exposure, and stress management, you’ll likely get more benefits from intermittent fasting.

What is intermittent fasting?

The eating pattern of intermittent fasting involves cycling between periods where you eat and periods when you avoid or limit food. Instead of a traditional diet where you restrict your food intake, intermittent fasting allows you to eat during a specific eating window.

It is easier to integrate intermittent fasting into your daily routine than strict calorie restriction or traditional fasting.

Some of the most popular forms of intermittent fasting are:

• Time-Restricted Eating (TRE): Includes fasting and eating window set and is practiced one to seven days per week. As an example, 16/8 means that your eating window is eight hours, followed by a sixteen-hour fasting period.
• Twice a week (5:2): method Involves restricting your caloric intake (often 500 calories) on two days of the week. The other five days, you eat a diet rich in whole foods (healthy fats and carbohydrates, whole grains, and lean protein).
• Alternate-day Modified Fasting: Include a modified (about 500 calories per day) fast every other or two days that are not consecutive in a week, and then eat a diet of whole foods on the remaining days.
• 24-hour Fast (Eat: Stop: Eat Method): Includes fasting for 24 hours (consuming only water) once or twice per week and eating whole foods on days when you are not fasting.

When it comes to an interval fasting schedule, there are no rules. It’s okay to try each Method to find out what works for you. However, you don’t have to stick with one type if it doesn’t work. You should probably start slowly and see what works for you.

You will see different results depending on how long you take to find the best method for you. Let’s look at some theories about how intermittent fasting can be beneficial.

What is intermittent fasting?

As I explain in A Healthy Gut, a Healthy You, fasting periodically can allow your gut to heal and rest. Fasting can be compared to healing a sprained foot.

How quickly would an ankle that has been sprained heal if you ran three miles per day? How well will you heal your gut if it’s ‘injured,’ but you’re eating 3 meals a day and have limited rest time? My analogy is a good way to make the point, but here’s the science behind intermittent fasting.

1. The ketosis theory: The most popular theory for scientists and laypeople alike describes the short-term benefits of intermittent fasting. It suggests that intermittent fasting results in fewer calories consumed, shifting the metabolism to more fat-burning. This metabolic shift will allow you to burn more body fat and store less, which ultimately leads to weight loss.
2. The circadian rhythm and oxidative-stress hypotheses describe: The longer-term benefits from intermittent fasting. They suggest that intermittent fasting reduces oxidative stress and increases antioxidant activity while also improving the 24-hour sleep-wake-cycle. These benefits result in less cellular inflammation and increased autophagy (the breakdown and disposal of dysfunctional cells). This may reduce the risk of chronic disease.
3. This theory: Is based upon human clinical trials that show intermittent fasting improves gut microbiota, gut hormones that regulate appetite, as well as gut wall health.

You may have heard about intermittent fasting from promising research but wonder if it actually works. It can be useful to hear about someone’s real-life experience with intermittent fasting. Everyone will react differently.

Intermittent fasting and Gut health.

The elemental diet is another form of intergittent fasting that can be very effective in improving gut symptoms. Many people find that eating fewer meals and a liquid elemental meal for the third meal makes them feel better. This one change could make a huge difference for some people.

Take a look at kacheena, who has suffered from IBS for the majority of her adulthood. Her symptoms got worse despite her trying various home remedies, such as limiting certain food. This was especially true during her period. Kacheena was forced to miss work regularly during this time and consulted her gynecologist about a hysterectomy.

Kacheena tried Elemental to heal a liquid with nutrients that are partially digested, making absorption easy. It’s almost as if she was fasting. She used it as a replacement for her morning meal and saw symptom improvements within days. Her symptoms and quality of life had significantly improved after two weeks. She decided to cancel the surgery.

It may seem like an extreme example, yet many of my patients feel they have no other options to pursue than medical interventions such as surgery. It’s worth investigating if there is a possibility that fasting could be the thing that makes the biggest difference.

Kacheena uses Elemental Heal two to three meals per week as a replacement for her regular meal. This is an excellent example of how you can modify intermittent fasting to suit your specific needs.

You may wonder if intermittent fasting is safe. Many nutritionists suggest eating three meals per day. Take a look at the research.

Is intermittent fasting safe?

Although the benefits of intermittent fasting are great, we know little about its potential side effects. Everyone will react differently to intermittent fasting. You should be aware of some side effects, especially if this is your first time.

• Hypoglycemia is a low blood sugar.
• Dizziness
• Weakness
• Loss of muscle mass is unlikely if you consume enough lean proteins during meal times.

Speak to your doctor before you consider intermittent fasting.

• Hormonal imbalances
• Are under the age 25
• You are pregnant or nursing
• Control your blood sugar with insulin or other diabetes medications
• Have a seizure disorder
• Working the night shift
• Operate heavy machinery
• Are elderly
• Use immunosuppressive medications or have an immune deficiency
• You may have disordered eating
• Have dementia

It’s important not to rush or push yourself when integrating intermittent fasting into your life. If you feel any side effects, slow down and take a short break. You can also consider using a less intensive intermittent fasting protocol like Elemental Heal.

Use your discretion if you have diabetes or are taking insulin. You can always discuss your options and concerns with a nutrition-savvy healthcare provider.

Intermittent fasting can provide benefits in just a few days.

How long will it take for intermittent fasting to start working? It will depend on your individual circumstances and how long it takes for intermittent fasting to work. However, research shows that you can see some benefits after a few days (such as improved gut symptoms).

You’ll need to practice intermittent fasting for a minimum of a month if you want to lose weight, improve metabolic health, and reduce inflammation. If you want to reap the benefits of intermittent fasting, such as disease prevention and improved health over time, it is best to do it consistently.

You’ll get even more out of intermittent fasting by following a healthy diet that includes whole foods and avoids processed foods.

Although intermittent fasting is safe for people with chronic illnesses, its effects are not fully understood. You should first consult your healthcare provider before you begin intermittent fasting. Then, proceed slowly and with caution.