Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, follow me for more surprises!
Do you feel frustrated and exhausted after trying various plans? Tired of complicated dieting rules and cumbersome exercise schedules? If so, then you might like this method known as "16+8 fasting". It's a great strategy for lazy people who want to be efficient, comfortable, and want the least amount of disruption to their daily lives. In this article, we'll cover this popular fasting method and provide practical guidance to help you get on the road with ease.
1. What is 16+8 fasting?
16+8 fasting** means fasting for 16 hours of 24 hours in a day, with the remaining 8 hours of eating. In other words, it divides the day into two phases: a fasted energy diet (water, sugar-free tea, or coffee) of up to 16 hours, and an 8-hour normal eating window.
2. Benefits of 16+8 fasting
1.Facilitate**.
By shortening the eating window, 16+8 fasting can naturally reduce daily calorie intake, so that the body can start to use fat as an energy source, which in turn promotes**.
2.Boosts metabolism.
Studies have shown that intermittent fasting improves metabolic rate and enhances the body's ability to burn fat in times of starvation.
3.Improvement of health parameters.
During fasting, the body's various physiological mechanisms are optimized, including lowering blood sugar, improving insulin sensitivity, and lowering inflammatory markers, leading to comprehensive health benefits.
4.Simplify your life.
There's no need to count calories or worry about the need for careful preparation at every meal; You only need to focus on the 8-hour eating window, which makes many people feel destressed and liberated.
3. How to perform 16+8 fasting
Step 1: Choose your eating window.
Most people choose 12 noon to 8 pm as the window to eat, which can include lunch and dinner while harmonizing with social life.
Step 2: Plan your meals.
In 8 hours, you can arrange 2-3 meals. Protein, healthy fats and fiber are included in every meal suggestion to ensure a complete and nutritious package.
Step 3: Enjoy your fasting phase.
During the 16-hour fasting period, sugar-free beverages such as water, black coffee, and various teas can be consumed. These can help you control your hunger.
Step 4: Record changes in weight and body sensation.
Record your weight and how you feel when you start fasting. This data can help you adjust your eating window and meal plan based on your experience.
Step 5: Listen to your body's response.
Everyone's body is different. If you experience discomfort during the 16+8 fast, such as dizziness, fatigue, etc., it is important to stop and consult a doctor.