The Best Doctors on the Way Novak Djokovic Fasts: Here’s What Happens to the Body When You Don’t Eat for 16 Hours and Eat for 8
"I’d like to touch on the topic of autophagy. How important it is, this type of fasting 16 - 8 is popular, you don’t eat for 16 hours, and you eat for 8 hours, I apply it, and over the last year and a half that I’ve been practicing it, I’ve felt a lot of improvements in my digestive system, I sleep better, I have more energy during the day, and I have fewer slumps," said Novak Djokovic to the media two years ago.
Doctors for the medical portal "Healthline" explained this eating system in detail – whether it is good, who it is intended for and its downsides, and also who should avoid this type of diet.
Fasting has existed for thousands of years and is an important part of many religions and cultures worldwide. Today, new variations of fasting give this ancient practice a modern appearance.
One of the most popular forms of fasting is 16/8. Supporters claim it is an easy, practical, and sustainable way to lose weight and improve overall health.
Doctors and nutritionists for “Healthline” explain how this fasting works and what the pros and cons are.
What is 16/8 Intermittent Fasting?
The practice of 16/8 fasting involves limiting food and calorie-containing drinks to an 8-hour window each day. During the remaining 16 hours, no food is consumed, but water and calorie-free beverages like unsweetened coffee or tea are allowed.
You can repeat this cycle as often as you like, from once or twice a week to every day, depending on your needs and preferences.
The popularity of this form of fasting has significantly increased among those wanting to lose weight and burn fat. It is also believed that 16/8 fasting helps improve blood sugar control and supports longevity.
Unlike many diets that prescribe strict rules, 16/8 intermittent fasting is simple to follow and can deliver visible results with minimal changes in eating habits. It is considered less restrictive and more flexible than many other regimes, and it can fit into most lifestyles.
Meal Plan and How to Start
To start, choose an 8-hour window during which you will eat and limit food intake to that period.
Popular time frames include:
from 7 am to 3 pm
from 9 am to 5 pm
from 12 pm to 8 pm
from 2 pm to 10 pm
Many choose the 12 pm to 8 pm option because they fast overnight and skip breakfast, but still have time for a balanced lunch, dinner, and snack.
Others prefer the 9 am to 5 pm period, which allows breakfast in the morning, a standard lunch around noon, and a light dinner or larger snack around 4:30 pm before fasting starts.
You can experiment and choose the time frame that suits you best. It is helpful to set reminders at the start and end of your chosen window to know when it’s time to eat and when to fast.
Food List and Meal Plan
To maximize the potential health benefits of the 16/8 method, it is important to eat nutrient-dense foods during the eating window.
Filling your plate with nutritious foods helps you maintain a healthy weight and balanced diet. Every meal should include a variety of whole foods, such as:
Fruits: apples, bananas, berries, oranges, peaches, pears, tomatoes, etc.
Vegetables: broccoli, Brussels sprouts, cauliflower, cucumber, leafy greens, etc.
Whole grains: barley, buckwheat, quinoa, rice, oats, etc.
Healthy fats: olive oil, avocado
Proteins: eggs, fish, legumes, meat, poultry, nuts, seeds, etc.
Drinking calorie-free beverages, like water, unsweetened tea, or coffee, also helps control appetite and keep you hydrated even while fasting.
It is advisable to limit processed foods, such as packaged snacks, fried foods, sugary drinks, and most frozen meals, as they can reduce the positive effects of intermittent fasting.
Benefits of 16/8 Intermittent Fasting
One of the main benefits of this method is its practicality – it reduces the time and money you spend on preparing food.
It is also associated with a range of health benefits, including:
1. Increased weight loss
Limiting food intake to a few hours a day can lower the total number of calories consumed, contributing to weight loss.
One analysis found that 11 out of 13 studies on intermittent fasting reported a statistically significant weight loss.
2. Better blood sugar control
Fasting can lower insulin and blood sugar levels, potentially reducing the risk of diabetes.
3. Longer lifespan
Although evidence in humans is limited, some animal studies suggest that fasting may help extend lifespan. This is believed to be related to changes in metabolism, improved insulin sensitivity, and positive behavioral changes.
Drawbacks of 16/8 Intermittent Fasting
Although this regime is generally safe, it may have side effects and is not suitable for everyone.
1. Overeating and possible weight gain
The limited eating window can lead some people to overeat to “make up” for fasting hours. This may cause weight gain, digestive issues, and unhealthy eating habits.
In addition, there is evidence that intermittent fasting does not necessarily lead to more weight loss than classic calorie-restricted diets.
2. Regaining lost weight
Weight loss during fasting may be temporary – returning to old habits can bring back the lost weight.
3. Physical symptoms at the start
Hunger, weakness, and fatigue may occur, especially as the body adjusts to the new regime.
4. Hormonal changes and menstrual cycle
Some animal studies suggest fasting may cause hormonal changes that affect the cycle and fertility in people with ovaries. However, more quality human studies are needed.
In postmenopausal women, the effects may differ, as menopause reduces insulin sensitivity and affects body weight; intermittent fasting may help in this case.
Is 16/8 Intermittent Fasting Right for You?
This method can be sustainable, safe, and simple when combined with healthy eating and lifestyle. However, it should not be seen as a substitute for a balanced diet.
You can be completely healthy even without practicing intermittent fasting.
Although 16/8 fasting is considered safe for most healthy adults, be sure to consult a doctor if you have chronic diseases, take medications, have low blood pressure, diabetes, or eating disorders.
Also, intermittent fasting is not recommended if you are trying to conceive, are pregnant, or breastfeeding.
If you have any doubts or negative symptoms, consult a professional.
