The nutri­tion­ist spoke about all the nuances of this pop­u­lar type of fast­ing.

Nar­rat­ed by Anna Ivashke­vich, nutri­tion­ist, clin­i­cal psy­chol­o­gist-dietit­ian, mem­ber of the Nation­al Asso­ci­a­tion of Clin­i­cal Nutri­tion.

Inter­mit­tent fast­ing 16/8 is a nutri­tion sys­tem that implies that you eat ful­ly dur­ing the day for 8 hours, and then abstain from eat­ing for exact­ly 16 hours. As a rule, it is rec­om­mend­ed to adhere to such a sys­tem every day or every oth­er day.

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What is intermittent fasting?

In the mod­ern world, peo­ple con­sume much more ener­gy than they spend. Most often, in youth, this does not affect well-being and fig­ure too much, but with age, the con­se­quences of overeat­ing (espe­cial­ly with a seden­tary lifestyle) become more and more notice­able — excess weight, vas­cu­lar prob­lems, increased risk of type 2 dia­betes… In this case, one of The most effec­tive way to com­bat excess weight can be inter­mit­tent fast­ing by the hour.

Hav­ing learned about the ben­e­fits of frac­tion­al meals, many begin to snack fre­quent­ly and uncon­trol­lably through­out the day. But you need to under­stand that even cof­fee with milk, from a nutri­tion­al point of view, is no longer a drink, but a food. If you do not move too active­ly, ener­gy is not con­sumed, and its excess turns into fat.

The 16/8 diet involves fast­ing for 16 hours every day. This is some­times called the “8‑hour eat­ing win­dow.” You eat with­in 8 hours and fast for the remain­ing 16 hours. For exam­ple, you allow your­self to eat from 9 am to 5 pm or from 11 am to 9 pm.

What can you drink during 16/8 intermittent fasting?

  • Def­i­nite­ly water. You can add a lit­tle lemon or mint.
  • At 16 hours of fast­ing, you are also allowed to drink herbal decoc­tions.
  • Broths, but cooked on the bone. Only broth, no vegetables/cereals/meat.
  • Zero calo­rie drinks such as black cof­fee and tea.

Who is contraindicated for intermittent fasting?

Some peo­ple try inter­mit­tent fast­ing for weight con­trol, while oth­ers use it to treat chron­ic con­di­tions such as irri­ta­ble bow­el syn­drome, high cho­les­terol or arthri­tis. How­ev­er, inter­mit­tent diet­ing is not for every­one. So who is it con­traindi­cat­ed for?

  • Preg­nant.
  • For chil­dren.
  • For nurs­ing moth­ers.
  • Those who have a BMI less than 18.5.
  • Peo­ple with eat­ing dis­or­ders such as anorex­ia or bulim­ia.
  • For dis­eases of gout, dia­betes mel­li­tus, pep­tic ulcer dis­ease, hyper­acid gas­tri­tis, increased reverse T3.

What foods can you eat during 16/8 intermittent fasting?

Inter­mit­tent fast­ing menus may include high-pro­tein foods such as poul­try, fish, seafood, lean meats and grains such as rice, quinoa, and ama­ranth. To avoid feel­ing too hun­gry, you can eat foods high in fiber, such as nuts, beans, fruits and veg­eta­bles, when allowed.

You need to fit 2–3 meals into the allowed 8 hours. They should all be com­plete, do not lim­it your­self to car­bo­hy­drates, pro­teins, and fats. But! Don’t overeat and try not to overeat in one meal. Every­thing should be in mod­er­a­tion!

Will your metabolism slow down during intermittent fasting?

A com­mon mis­con­cep­tion now is that inter­mit­tent fast­ing slows down your metab­o­lism, when in fact it can do the oppo­site. Researchers have found that the 16/8 diet can improve metab­o­lism. The rea­son for the spike in metab­o­lism is thought to be due to increased lev­els of nor­ep­i­neph­rine, which helps burn more fat. Research results show that even a 12-hour fast speeds up meta­bol­ic process­es and pro­motes weight loss.

Your weight gains if you don’t meet your dai­ly caloric intake. Even if you overeat cucum­bers, it may affect your fig­ure and you may gain weight. We repeat, mod­er­a­tion is nec­es­sary in every­thing. And even on an inter­val diet, you should not eat all the flour in the allowed 8 hours in the hope that dur­ing the rest of the fast­ing time every­thing will go away.

Inter­mit­tent fast­ing 16/8 — results

  • The avail­able sci­en­tif­ic evi­dence sug­gests that inter­mit­tent fast­ing, when com­bined with a healthy diet and lifestyle, may be a par­tic­u­lar­ly effec­tive way to lose weight, espe­cial­ly for peo­ple at risk of dia­betes.
  • Fast­ing works great if you have prob­lems with sati­ety, that is, when after a full meal you do not feel full.
  • Inter­val diet­ing helps low­er insulin lev­els. When insulin lev­els drop, the risk of dan­ger­ous car­dio­vas­cu­lar dis­eases such as con­ges­tive heart fail­ure decreas­es.
  • If you used to often overeat at night and then suf­fered from insom­nia, then with inter­mit­tent fast­ing your sleep will improve. Peo­ple who fol­lowed an inter­mit­tent diet not­ed that as a result of fol­low­ing this method of eat­ing, they no longer had prob­lems sleep­ing and felt rest­ed in the morn­ing.
  • A study pub­lished in the Jour­nal of Nutri­tion and Healthy Aging found that 16/8 inter­mit­tent fast­ing sig­nif­i­cant­ly reduced sys­tolic blood pres­sure in 23 par­tic­i­pants. Unhealthy blood pres­sure lev­els can increase your risk of heart dis­ease, stroke and kid­ney dis­ease. How­ev­er, research shows that these blood pres­sure ben­e­fits only apply dur­ing inter­mit­tent diet­ing. When peo­ple began to eat as usu­al, blood pres­sure lev­els returned to their orig­i­nal lev­els.
  • Accord­ing to a three-week study pub­lished in the jour­nal Obe­si­ty, alter­na­tive fast­ing days com­bined with endurance exer­cise may help low­er total cho­les­terol lev­els as well as low-den­si­ty lipopro­tein (LDL) cho­les­terol. LDL is called “bad” cho­les­terol, which can increase your risk of heart dis­ease or stroke. Research also shows that inter­mit­tent fast­ing reduces triglyc­erides. These are fats found in the blood that can lead to stroke, heart attack or heart dis­ease.
  • Accord­ing to sev­er­al stud­ies, inter­mit­tent diet­ing may extend lifes­pan because fast­ing increas­es resis­tance to age-relat­ed dis­eases.
  • In addi­tion, inter­mit­tent fast­ing for hours can help reduce the risk of type 2 dia­betes, increase ener­gy and vital­i­ty, and reduce inflam­ma­tion, which elim­i­nates a num­ber of health prob­lems (from arthri­tis pain to asth­ma) and even helps remove tox­ins and dam­aged cells, which reduces the risk can­cer and improves brain func­tion.

Now you know how inter­mit­tent fast­ing works, read also, is it true that hunger makes a per­son angry, and also about why it is harm­ful to work on an emp­ty stom­ach.

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