16/8 diet: Revealing a healthy, healthy diet

16/8 diet: Revealing a healthy, healthy diet

Weight management is an arduous and challenging journey for many people. Intermittent fasting with the 16/8 diet is known to be a lifesaver for people with busy schedules who wish to manage their diet, weight and health well.

So what is the 16/8 diet and how does it work for health? What do you need to prepare to "enter" this healthy eating trend. Please follow through the information summarized in the article below of Health Life For You.

What is the 16/8 diet

Ever heard of intermittent fasting or intermittent fasting. The 16/8 diet is the most popular intermittent fasting option today. The numbers 8 and 16 represent the time of consuming food including high-calorie foods and drinks for 8 hours of the day and completely fasting for the next 16 hours. That's the basic rule for creating an 8/16 interval eating plan. This 16/8 cycle can repeat once a week to every other day depending on how well you've gotten used to intermittent fasting.

What are the benefits of intermittent fasting

Intermittent fasting is commonly known as a convenient, simple, and safe diet. Even if you are a person of work, you are busy coming here, you can still "persistently pursue" this diet. The health benefits of the 16/8 diet are:

Weight loss: by burning excess body fat and visceral fat, promoting weight loss.

Improves heart health: lowers blood cholesterol, improves blood vessel problems, prevents the risk of cardiovascular diseases and strokes.

Improve nerve health: enhance brain function, improve memory, prevent neurodegeneration (Alzheimer's disease).

Beneficial for diabetics: reduces insulin resistance, reduces fasting insulin levels by up to 31% and lowers blood sugar.

Anti-aging, prolonging life: combats cellular oxidative stress - one of the steps leading to aging and chronic disease.

These are mostly the health benefits of the 16/8 diet that have been proven by many studies. Therefore, it is understandable that intermittent fasting is gradually being adopted and practiced by many people.

How should the 16/8 diet be for beginners

How should the 16/8 diet be for beginners

Not only does it have a long list of health benefits, but the 16/8 diet also scores for convenience and simplicity. You do not need to be too strict with your daily diet, the key point is that you arrange a suitable time for your schedule on August 16.

Schedule an appropriate time frame

The time frame that many people choose to start their 16-hour fast is from 8 p.m. the night before to 12 p.m. the next day. With this diet, you can skip breakfast and eat your first meal of the day at 12 noon. The advantage of this diet is that you can take advantage of the entire night without eating to fast and let the body burn fat on its own.

Another popular 16/8 mode option is to start the fasting period from 5pm the previous day to 9am the next morning. This ensures you have breakfast to start your work and a light dinner that ends before 5 p.m. to begin the fasting period.

16/8 Diet: What to eat

The health benefits that the 16/8 diet brings are not only in the division of eating and fasting times. Practicing intermittent fasting with well-balanced meals is also a factor in helping you get the full benefits of this diet. Some suggestions for the 5 main food groups that make up the 16/8 meal, typically:

Sources of protein: meat, poultry, fish, eggs, beans, seeds, nuts...

Whole grains: oats, barley, quinoa..

Healthy fats: from vegetable oils like olive oil, coconut oil...

Green vegetables and fruits: broccoli, cucumber, tomato…

Fruit: apple, banana, orange, avocado…

For those who are new to intermittent fasting, this 8-hour period can make you hungry and hungry, try drinking water to overcome them. Low-calorie drinks such as filtered water, tea, etc. are encouraged to be prioritized.

Note for beginners on the 16/8 diet

Note for beginners on the 16/8 diet

Side effects of fasting

Although it has been proven to bring many beneficial effects to health, people who are just starting to practice this 16/8 diet may still experience some side effects such as:

Weight gain: by trying to fast within the specified time frame and tend to eat more to compensate, will counterproductive of this diet.

Some mild digestive disorders and unhealthy eating habits. Weakness, fatigue - gradually reduced as you get used to this diet.
Some studies show that intermittent fasting can affect fertility.

Who should not follow the 16/8 diet

Fasting for 8 hours a day is considered safe for the average healthy person. The 16/8 diet is not only applied as a weight loss and fat burning diet, but also supports many people to improve health and prolong life.

However, it is still necessary to consult a medical professional before you practice intermittent fasting according to the 16/8 method, especially for people with diabetes, low blood pressure or a history of disorders. eating disorder. The 16/8 diet is also not recommended for women who are planning to become pregnant, pregnant and breastfeeding. If you are concerned or experience any side effects from intermittent fasting, see your doctor or dietitian soon for proper advice.

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Hopefully, through the above article, you have understood better 16/8 diet: Revealing a healthy, healthy diet and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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