The benefits of Fasting 16 hours a day. Warning May lose weight and get lean muscle, and get a bigger butt.

I'm going to give you a huge nutritional facts.
First, whenever you see a gram of sugar, that gram of sugar is worth 2% of your daily value. This is very important.
I've been doing the 16 hour fast for almost a year now. Not consistently but I try to make a habit of it 4-5 times a week with some added supplements like fish oil capsules and Maca root, which I'll get into later.
I love morning breakfast on the weekend.... So that's where that 4-5 days come in.

So what are the benefits of Fasting?

First, your metabolism goes up, burning more fat on your body and preserving good fat.
Second, your attention is actually up, since your brain is hungry it is more alert, so your cognitive abilities go up but I recommend a complex fat to keep your blood sugar stable at night, like somewhere along the lines of an egg or chicken, maybe complex carbs too since it takes long to breakdown.
Third, you develope lean muscle.
Forth, your human growth hormones become regulated, balancing the chemicals in your body for better sleep and such.
Fifth, your completion will clear up and you'll develope softer cleaner skin.
Sixth, this can reverse type two diabetes if you're dieting correctly.
Seventh, your mood lightens up, unless you didn't eat any complex foods the night prior.

Things that can prevent your Fasting from having a the full effects.
When you eat, your body goes into a digestive stage, when your body processes the food appropriately, this stage lasts as long as 12 hrs and at least 9 hours. After this our body can't process food property and is digested inefficiently.
There was a study done with mice and they found the mice that did a nine hour eating window had 30% more lean muscle compared to the mice that ate throughout the day but the same amount had less lean muscle and more stored fat.
What disrupts this digestive process?
Eating past your time window can slow down digestion, cause indigestion, more fat storage and less healthy sleep.
Things that activate it are anything besides water while Fasting.
Black coffee kicks it into gear, smoking a cigarette.
Just drink water in your non eating period, not even tea.
It's best to work out on a Fasting period since that's when your hgh will be the highest.
Eat within that 30-45 minutes after your workout for the best results.
Drink a cold glass of water in the morning, this boosts your metabolism.
Cold showers after a workout boost white blood cell count, boosts awareness, boosts hgh levels and metabolism as well.

Now for the fish oil, I take that since I have bad wrists from eight years of wrestling and four of the six years of improper form while working out. This helps my joints a lot to prevent pain during workouts or even a wrist twist of the wrist. If I hurt my wrist, it's out of commission for a week or more.

The Maca root is used to boost my testosterone and regulate high in my body. I use it as a coffee replacement if I don't want the jitters, stronger wood, it's made my butt grow some noticeable amount, jeans fit better thank God. Maca is a super food with crazy amounts of vitamins and minerals.

Welp I hope you find this post interesting. Comment and stuff below :)