Third, you've probably already fasted many times, even though you don't know it. Have you ever slept in late on the weekends and then had a late brunch? Some people do this every weekend. In situations like these, we often eat dinner the night before and then don't eat until 11am or noon or even later. There's your 16–hour fast and you didn't even think about it.
"I would suggest that in the morning you drink some tea or coffee and keep busy working until 1pm. If you usually exercise, then you may want to exercise at noon. Then eat a moderate amount of (healthy) food right after you exercise (e.g., 600 calories), and eat the rest of your food during a 3-4 hour time window in the late afternoon to early evening. The biggest benefit is that your mind will be clearer and you will be more productive during the entire morning."
The other thing that worked out in my favor was that it felt dang good. Granted, the first couple of hangry days were no fun, but on the other side of that, my energy levels skyrocketed, eating became an experience to be enjoyed rather than just food to be wolfed down, and everything seemed to have more flavor. Did strawberries always taste so sweet?
In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.
Indeed, fasting for a long period of time probably means you're not able to enjoy three full meals with snacks each day. Whether you're skipping breakfast or dinner, missing a meal always results in not receiving adequate nutrients. And since the 16:8 diet gives you license to eat whatever you want, you might be tempted to fill up only on fatty, processed foods, especially if you're feeling ravenous. Hunger can also clout your better judgment and lead you to binge eat as well. "Studies show that the majority of people are not able to sustain it for very long and oftentimes end up binging on unhealthy foods, causing weight gain," Mirkin says. Other drawbacks of 16: 8 fasting include poor sleep, muscle mass loss (since it doesn't allow enough time during the day to meet protein needs), disordered/binge eating, weakness, nausea, and fatigue, Mirkin says.