Losing weight by Intermittent Fasting has been successfully applied by many people and has become a favorite way to get in shape. However, do you really understand and apply this weight loss method correctly?. There are several types of Intermittent Fasting, with the 16/8 diet being the most common.
16/8 diet means fasting for 16 hours and eating 8 hours. This method is suitable for most beginners. You can repeat this cycle as many times as you want, maybe once or twice a week, even daily, depending on your personal goals.
In recent years, the 16/8 Intermittent Fasting is popular because it does not set strict rules, easy to implement, and highly effective.
Not only that, in addition to helping to lose weight, the above method also controls blood sugar, stimulates brain function and lives longer.
1. What is 16/8 Intermittent Fasting?
16/8 Intermittent Fasting is a 16-hour Intermittent Fasting method popularized in the west by Hugh Jackman (Wolverine). It is an effective method for blood sugar control and weight loss.
16/8 Intermittent Fasting is a weight loss method by limiting the consumption of foods and beverages containing calories for 8 hours/day and fasting for the remaining 16 hours. Intermittent Fasting cycles can vary from 1-2 times/week to daily depending on individual goals.
The 16/8 diet works by the hour. So every day you can eat for 8 hours and fast for the remaining 16 hours. You don’t have to limit yourself to 500 calories. As long as you eat healthy for 8 hours. You will see the weight drop. For 16 hours a day, you consume nothing but water, coffee, tea and other sugar-free beverages. Then, for the remaining 8 hours of the day, you can eat all your main meals and snacks.
2. Advantages/ Disadvantages of the 16/8 Intermittent Fasting
This diet is more limited in foods and more flexible in timing than other diets, and can easily be adapted to any lifestyle. In addition to promoting weight loss, 16/8 Intermittent Fasting also helps control blood sugar, boost brain function and increase longevity. Thereby helping to improve disease conditions and improve general health.
This fasting method gives the body enough time to fully digest the food it has eaten in the previous days, before adding more energy. This form is built on the principle of fat burning of the body: stored fat will be converted into energy, instead of turning into visceral fat in the condition of absolutely no food. Time is a mandatory factor to ensure when performing 16/8 fasting, which is also the detail that makes intermittent fasting different from other forms.
Applying Intermittent Fasting continuously for 10 weeks, you can lose 3-5kg. However, it is not a diet but a form of food. The benefits of 16/8 fasting don’t just stop at getting rid of excess fat, but also preventing diseases like Alzheimer’s, diabetes, cardiovascular disease and prolonging life.
Many cases show that fasting 16/8 combined with a diet low in sugar and starch also reduces the size of tumors in the body. It also allows the stomach time to rest. The pressure of having to crush and digest food is significantly reduced.
16/8 Intermittent Fasting can be associated with many health benefits, but it comes with some downsides and may not be right for everyone.
Limit your intake of only eight hours a day you can make some people eat more than normal during feeding, to compensate for periods of fasting. This can lead to weight gain, digestive problems and develop eating habits unhealthy.
16/8 Intermittent Fasting can also cause short-term side effects when you first start out, such as hunger, weakness, and fatigue – although these usually subside as you get used to it. Additionally, some research suggests that Intermittent Fasting may affect men and women differently, with animal studies suggesting that it may affect female fertility.
However, more human studies are needed to evaluate the effects of Intermittent Fasting on reproductive health. In any case, be sure to start slowly and consider stopping or consulting your doctor if you have any problems or experience unusual symptoms.
The 16/8 diet may also not be suitable for people with a history of depression and anxiety. Some studies show that short-term calorie restriction can reduce symptoms of depression, but long-term calorie restriction has the opposite effect.
16/8 is not suitable for pregnant women, breast-feeding or are planning to become pregnant.
3. How to do?
This method of weight loss is simple, safe and brings lasting effects:
First, you need to choose a time frame of 8 hours of eating and 16 hours of fasting. Many people like to eat from 12 pm to 8 pm, fasting overnight and skipping breakfast. They will eat healthy lunches and dinners and some snacks during the day. If you choose the time frame from 9 am to 5 pm, you can enjoy breakfast at about 9.am, a normal lunch and a light dinner at 4 pm before the 16-hour fast.
Some people because of the nature of work may not be able to eat before 7 pm or more. But it is best to eat 2-3 hours before going to bed.
The meal time of the day usually lasts from:
9 am – 5 pm;
10 am – 6 pm;
12 pm – 8 pm.
During this time frame, people can eat their main meals and snacks at the appropriate time. Eating regularly is important to maintain stable blood sugar levels and avoid excessive hunger.
In addition, to optimize health benefits, you need to choose foods and health drinks during eating time period. Nutritious foods will increase endurance with 16 hours of fasting.
It is advisable to balance meals during the 8-hour eating period with some of the following healthy foods:
- Fruit: Avocado, Strawberry, Cherry, Apple, Banana, Berries, Orange, Peach, Pear…
- Vegetables: Broccoli, Cauliflower, Cucumber, Green Vegetables, Tomato…
- Whole Grains: Brown Rice, Whole Oats, Barley…
- Healthy Fats: Olive Oil, Avocado…
- Protein sources: Poultry, Fish, Legumes, Eggs, Nuts (Almond, Walnuts, Cashews…).
Vegetables and whole grains are high in fiber, which helps keep you feeling fuller for longer. Healthy fats and protein keep you from going hungry.
Drinking water regularly throughout the day can reduce calorie intake because you will feel less hungry. Zero or low-calorie drinks are often recommended during a 16-hour fast, such as water, unsweetened tea or coffee.
- Drink herbal cinnamon tea during fasting, it helps curb cravings.
- Drink water regularly throughout the day.
- Limit TV viewing to reduce exposure to images of food, which can.
Even when fasting, can also help control your appetite and keep the water balance in the body.
On the other hand, limit your intake of junk food as it can have a negative impact on the 16/8 Intermittent Fasting and may end up doing more harm than good to your health.
Suggested Intermittent Fasting menu
Breakfast: 250 Calories
- 1/4 cup oatmeal.
- Green smoothie: A glass of smoothie with apple, spinach, and kale.
- A boiled egg or an egg sauteed with tomatoes, onions, garlic and salsa.
Lunch/Dinner – 300 Calories (Choose one of 2 meals)
- A small baked potato with a box of unsweetened yogurt;
- 2 cups sauteed vegetables with two tablespoons of kale;
- 1/2 avocado + whole grain bread with a tablespoon of crushed peanuts or sesame seeds;
- Chicken and Beans Soup: 3 chicken breasts, 1/4 cup red beans, 1/2 cup chopped vegetables. You can swap chicken for beef.
Between Snacks – Under 60 Calories
Just eat one of the following items for each snack.
- 2 cups microwaved popcorn;
- 1/2 cup fresh cheese;
- Three whole-grain crackers;
- 14 almonds;
- 1/2 An apple;
- 1/4 cup low-sugar cream;
- 1/4 – 1/2 banana.
4. The Effect of the 16/8 Diet
New research shows that the 16/8 diet is not only effective for obese people but also helps reduce blood pressure. According to the latest data from the Centers for Disease Control and Prevention (CDC), as many as 93.3 million adults are obese in the United States, which is nearly 40% of the national population.
The study was led by author Krista Varady, professor of nutrition at Chicago State University Illinois. Varady and his colleagues invited 23 obesity study participants with an average age of 45 years and a mean BMI of 35. Between 10 am. and 6 pm, the participants could eat whatever and eat as much as they want, but they are only allowed to drink water and calorie-free beverages for the remaining 16 hours.
All study participants were followed for a period of 12 weeks, and their results were compared with the results of a previous trial of another intermittent fasting regimen, called “Intermittent Fasting.” 5:2″. In alternate day fasting, they can eat whatever they like for one day and fast the next day.
When compared with previous test results, those with 16/8 Intermittent Fasting on average absorbed 350 kcal less, lost 3% of their body weight and lower blood pressure.
In terms of health, 16/8 Intermittent Fasting has a long list of benefits, including:
- Weight loss: Not only does restricting your intake to a few hours a day helps reduce calorie intake throughout the day, but studies also show that fasting can boost metabolism and accelerate weight loss.
- Improves blood sugar control: Intermittent Fasting has been shown to decrease insulin levels during fasting by up to 31% and lower blood sugar by 3 to 6%, and potentially reduces the risk of diabetes
- Increases longevity: Although research in humans is limited, some animal studies have found that Intermittent Fasting may prolong life.
Intermittent Fasting is not for everyone. People who don’t eat enough vitamins and protein are at risk of losing muscle mass and experiencing severe vitamin deficiencies with Intermittent Fasting. In particular, women who want to perform this method must pay attention to the body’s response because hormonal changes can lead to menstrual disorders, gloomy moods, even early menopause.
People with stomach problems, diabetes, low blood pressure or being treated for diseases, before applying the 16/8 fast, should consult a doctor for a suitable application. Fasting, especially fasting in the morning, is easy to cause stomach pain – that’s the reason many people give to oppose the 16/8 fast.
Intermittent Fasting does not limit foods, but to achieve weight loss and maintain health in the long run, you should still eat a lot of green vegetables, meat, fish and limit fried foods, sweets . It is possible to supplement with vitamins and foods to support muscle growth during the application of intermittent fasting.
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