Fasting is something that has been done since ancient times and has been passed down as one of the most well-kept secrets of beauty and longevity that exist. Today, intermittent fasting is one of the most used methods by celebrities to lose weight in a short time and without risk. There are several types of intermittent fasting, but the most used and the one that provides the best benefits, according to scientific studies, is 16: 8.
If you want to know how effective this method is, don’t miss the following article from a HOW in which we tell you everything about the 16/8 intermittent fasting diet: what to eat and benefits that it has for your body.
What is the 16/8 Intermittent Fasting Diet
Before going into detail about how to do the 16/8 intermittent fasting diet, you should know that this, as its name suggests, consists of fasting for intermittent periods of time. There are different types of fasting, and in the case of the 16/8 diet, you fast for a period of 16 hours and eat for a period of 8.
Why do you lose weight on intermittent fasting? This is because the calorie intake is lower and the body is forced to get energy from the reserves that you accumulate in your body, reaching between 300 and 500 kcal less per day.
Surely the first thing that comes to mind is the hunger that you are going to go through in the 16 hours in which you cannot eat anything, but you have to know that eight of those 16 hours, 8 you will be asleep. What, seen like this, doesn’t it seem so difficult?
To make it easier, this system has the advantage of having some versatility, since you can choose your schedule depending on your habits or tastes. Here’s an example:
- If your habits are in the morning, you can choose your meal period between 10 a.m. and 6 p.m.
- If you are later, your meal times can be between 12 and 20 hours.
What to eat during the 8/16 Intermittent Fasting Diet
During the 8 hours of feeding You can eat whatever you want, but it is clear that if it is not healthy food, this diet will not work. Here are some guidelines on what you can eat during your meal times in intermittent fasting to make your diet more effective:
- During the meal period, prepare your dishes in large quantities and trying to be complete and nutritious, as this will help to be satiated for longer.
- If you feel hungry during the fasting time and you cannot control it, have an infusion, water, a black coffee or a homemade broth, for example of vegetables. At first you may suffer from hunger attacks, but in a few days your body will get used to it and you will not need any snacks to endure the fasting time.
- When your eating hours come, we recommend that half of your dishes be vegetables and greens and accompany the dish, to a lesser extent, with proteins and carbohydrates. A trick: help yourself with the proportions of the Harvard plate method, as it will be easier for you and it will help you to carry your fasting hours better. Below we show you an image of how this plate should be.
- For dessert, you can have yogurt or fruit.
Do you want to know what the meal pattern would look like for an afternoon intermittent fast? Here you have one meal routine with an example in the distribution of time:
- At 10 in the morning you can have an infusion, tea or a single coffee.
- At noon you can have a small lunch or brunch.
- At 4 pm, if you are hungry, it is a good time to have a snack.
- Have your dinner at 8pm.
- If after a few hours you are hungry, you can have a homemade broth or infusion around ten at night.
Benefits and Disadvantages of Intermittent Fasting
As in all diets that enjoy certain popularity, there is always controversy and controversy about its effectiveness and its effects on health. Based on the expert opinions, we want to show you what are the main benefits and disadvantages of an intermittent fasting diet. Take note!
Benefits of intermittent fasting
- Lowers blood glucose level.
- Weight loss is stimulated, since the body during the fasting period will obtain the energy from your reserves and not from what you are eating. If your goal is to lose weight, we recommend you visit this article of 8 tricks to lose weight.
- Reduces cortisol levels and stress, controlling blood sugar level.
- Cognitive improvements: the rhythm of eating carried out during intermittent fasting can increase concentration and verbal memory in adults.
- Blood pressure is improved and the risk of cardiovascular disease is minimized due to the reduction in heart rate at rest.
- Reduces fat mass, maintaining muscle mass.
- Delays aging and prevents diseases.
If you want to discover more benefits of intermittent fasting, be sure to visit this other oneHOWTO article.
Disadvantages of intermittent fasting
- It is not recommended for people suffering from blood pressure, cholesterol, heart disease or pregnant or lactating women. These people should check with their doctor before starting an intermittent fasting diet.
- There may be cases in which side effects appear such as dizziness, headache or difficulty in staying focused.
- Generally, the disadvantages or possible side effects of this type of diet occur mainly in children under 18 years of age or in older people with a previous pathology.
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