Regular fasting 16: 8 is a time-limited way of eating, where you fast for 16 hours a day and eat only at the eight-hour window. Some people follow this diet every day, while others do it a few days a week.
“regular fasting It is an increasingly popular method for weight loss and there are many types of fasting diets, including the popular 5: 2 diet, says Lucy Jones, assistant nutritionist. Harley Street at home (opens in new passage).
So how does it work? When the body goes into a state of “hunger” during fasting, a homeostatic process called autophagy begins, because the glucose level is low.
Many people also benefit from regular fasting for a number of other health benefits along with weight loss National Institute on Aging (opens in new passage) Discover that it can improve heart and brain health and lower blood pressure. If you want to fast 16: 8, continue reading to learn how to start.
16: 8 What is regular fasting?
Continuous Fasting 16: 8 This is where you fast or refuse to eat – for 16 hours you only eat at the eight-hour window.
“Fasting has become popular in the world of health and fitness in recent years,” says Dr. Mahmoud Kara KaraMD (opens in new passage). “There are many types of fasting diets that people follow to meet their health needs or goals. The eating style itself was founded by Dr. Jason Fung and in its simplest form occurs when fasting alternates between eating and not eating.
But what does fasting do to the body? “When we eat food, our blood is suddenly bombarded with simple carbohydrates, amino acids and fats,” says Dr. Kara.
“This puts the body in a state of high metabolism that requires a lot of energy. Regular nutrition, even if you eat “good” carbohydrates, fats, and proteins, can signal our bodies and our special cells to function – for example, by removing digestive supplements and metabolizing nutrients.
“Fasting allows our cells to rest and regenerate. Because fasting plays an important role in allowing the body and its systems to regenerate, recent studies, including a review published in the journal New England Journal of Medicine (opens in new passage) – Finally, it has been suggested that it can help in various areas of health: reduce inflammation, stabilize blood sugar levels, improve weight management and reduce the risk of chronic diseases.
Regular fasting 16: 8: Start
Regular fasting for beginners The 16: 8 method is relatively easy to use: simply select the eight-hour feeding window, eat one to three nutritious meals during that time, and then skip the rest of the meal. You can still drink water, herbal tea, black tea or coffee. The most popular dining window is from 12:00 to 20:00, but choosing the time that suits your schedule is entirely up to you.
Says Michal: “Many people find it easy to start fasting 16: 8. However, if you notice that 16 hours is too long to start, you can start by fasting for about 12 hours and work up to 16 hours.
“It is recommended to use complete, nutritious foods during the dining window. People who fast regularly are more likely to limit their calories. Focusing on nutritious foods will help you meet your dietary needs. “
Dr. Kara adds: “Pay attention to the quality of the food you eat. It is always a good idea to choose ingredients from organic or local sources to prevent the accumulation of toxins in the body or other harmful preservatives or additives. So even if you are fasting, stay away from fatty, sugary foods, refined carbohydrates and other bad foods.
“Regular eating, even if you eat well, gives the body a signal to” build up “, which can be very difficult over time. Being able to rest and recover is essential for the proper functioning of our body and its various systems. Ultimately, fasting allows your body to get out of balance. “
16: 8 Is Fasting Beneficial?
“Regular fasting 16: 8 does no harm to the average healthy person,” says Michal More, PhD, founder and head of science. Lumen (opens in new passage).
“Fasting has been shown to help people limit calories and lose weight, as well as reduce the risk of obesity-related health conditions such as non-alcoholic fatty liver disease, as well as some chronic diseases.”
Along with studies, such a one was published Canadian family doctor (opens in new passage) The journal showed that intermittent fasting can lead to weight loss in the short term European Journal of Clinical Nutrition (opens in new passage) This suggests that this is due to a lack of energy from restricting your eating window, Jones said.
“Simply put, if you can eat for a short time, you will eat less. Of course, it depends on the food you eat. You can eat high-calorie foods, which are unlikely to lead to a lack of energy. Finally, there is strong evidence that regular fasting is higher than the standard calorie restriction diet. Numerous studies have shown that regular fasting and traditional calorie restriction have similar effects on weight loss.
According to a study published in nutrients (opens in new passage)There is also mixed evidence on the health benefits of regular fasting for cardiovascular disease risk factors, says Jones, and we need to do more research before we can draw any useful conclusions.
“However, it should be noted that when five percent of body weight is lost (not specifically for regular fasting), the risk factors for cardiovascular disease decrease, according to studies,” he says.
16: 8 Is regular fasting right for you?
“If you want to follow a 16: 8 regular fasting style or any style of regular fasting, first talk to a doctor, nutritionist or health care professional such as a registered or partner and make sure it is safe.” Nigel Denbynutritionist and founder Harley Street at home (opens in new passage).
“I do not recommend regular fasting for people with: eating disorders or eating disorders, underweight people, children or adolescents, pregnant or breastfeeding women, or those with a medical condition.” Regular fasting for women may require a different approach to men in general.
If you’re told it’s safe, consider the following factors:
- Is that right for you? Can you feel satisfied and in good shape without eating? It is important not to get tired or weak from not eating for a long time.
- Does it fit into your life? Can you spend your life around a limited dining window? Does it affect the timing of meals with friends or family? Does being hungry in the morning affect your ability to focus on your work?
- Is it sustainable? Can such a diet keep you full, satisfied and happy? Our emotional health is important to consider when thinking about diet. If you can’t hold it, a new diet doesn’t make sense. When you stop, you feel guilty and even gain weight again.
- Are you hydrated? It is very important that you are always hydrated, even when fasting. You can drink water, herbal tea or black tea or coffee. Never limit fluid intake. We suggest investing in one of them the best water bottles and hold it in your hand as a visual reminder to drink throughout the day.
- Are you still eating a healthy, balanced diet? Do you still have a lot of fruits and vegetables, grains, protein sources (beans, peas, eggs, fish, etc.) and healthy fats (avocados, olive oil, nuts and seeds) in your diet?
Jones adds: “Regular fasting is no more than a traditional energy restriction for weight loss. Some people may think that this diet pattern works well for them, while others may find it difficult. After all, the most important thing for you is to find the right diet, not the time you start and stop eating. ”