The benefits of fasting are endless. Intermittent fasting, which is popular these days, is known to have healing effects on our health. The intermittent fasting diet, which has become especially popular with those who want to lose weight, not only supports weight loss, but also has the effect of repairing the body. .There are 3 known methods of this diet.
One of them is the 5-2 method. In this method, it is necessary to fast on 2 designated days of the week. The most important point is that these 2 determined days do not come back to back. At the same time, only 25% of the calories needed can be taken on fasting days. In addition, the consumption of water and herbal teas is free.
The other method is the 24-hour fasting method and is frequently applied. It can be scheduled as any day of the week or month. During this fasting period, no food containing calories should be taken.
The most preferred one of these methods, and actually the first one, is known as the 16/8 method.
What is 16/8 Intermittent Fasting?
16/8 intermittent fasting method has recently been used to lose weight and gained popularity for those who want to burn fat. Unlike many strict diets, 16/8 intermittent fasting provides effective results with minimal effort. It can also adapt to almost any lifestyle and is easier to maintain. 16/8 intermittent fasting not only increases weight loss, but also extends life by improving blood sugar control and restoring brain functions.
While the consumption of foods containing calories is allowed for 8 hours during the day, only water and herbal teas can be consumed for the remaining 16 hours. Provided that it is not excessive, milk-free and sugar-free coffee can also be consumed. In addition, the calories needed within these 8 hours must be taken. This cycle can be applied as often as you want according to your personal preferences.
How to Start?
An eight-hour session You can start by choosing the eating range. Your food intake is within the eight-hour interval you set. must be in it.
The most preferred method is to skip breakfast and have 2 main meals and a few snacks using the 8-hour period between lunch and dinner. In this way, you stop eating after dinner and fast until noon the next day.
However, if you are hungry before noon, it is also possible to plan your first meal between 9-10 in the morning and close your last meal at 17:00.
However, if you wake up late or your job doesn't affect you to have a late breakfast, you can plan your first meal between 11:00-12:00 and your last meal between 19:00-20:00.
In short, you can try and find the most suitable range for you. The important thing is not to leave your last meal late. Also, have a few snacks to stabilize your blood sugar and start dinner too hungry. But this may change according to need. If you are not hungry, you can continue without a snack.
Of course, to see the benefits of intermittent fasting, you need to choose healthy foods during the intervals you eat. You should choose healthy, nutritious and natural foods as much as possible. It is important to adjust this well, as the type and amount of foods you will consume will vary from person to person.
Protein sources: Meat, fish, poultry, eggs, legumes, seeds, nuts, cheese, etc.
Healthy carbohydrates: All vegetables and fruits, wheat, bulgur, quinoa, buckwheat, oats, beets, etc.
Healthy fats: Olive oil, coconut oil, avocado, oilseeds (almonds, hazelnuts, walnuts, etc.)
Using calorie-free beverages such as water, unsweetened tea and coffee, mineral water during fasting will help you control your appetite by keeping you fit.
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In addition, malnutrition, such as overeating at one time or increasing consumption of junk food, can destroy the positive effects of 16/8 intermittent fasting and become harmful for health.
Benefits of 16/8 Intermittent Fasting
16/8 intermittent fasting is gaining popularity. It is a fast-increasing system because it is both easy to follow in the long term and sustainable because it is flexible.
It is economical and saves time spent in meal preparation.
16/8 intermittent fasting has health benefits:
Effective weight loss: Limiting food intake to certain time intervals helps to reduce calories taken throughout the day. In addition, studies show that intermittent fasting suppresses appetite, accelerates metabolism and increases weight loss.
Longevity: Intermittent fasting appears to prolong life in some animal studies, but studies on humans are currently limited.
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Disadvantages of 16/8 Intermittent Fasting
It may not be suitable for everyone.
Limiting eating to eight hours can cause some people to overeat. The reason for this is the desire to make up for the times spent fasting.
This can cause digestive problems, unhealthy eating habits and weight gain.
In the early days of 16/8 intermittent fasting, short-term negative effects such as weakness, fatigue and hunger may be experienced, but these symptoms disappear when regularity is restored. and shows that men are affected in different ways. Animal studies show that women can experience hormonal problems by affecting their fertility cycles.
If you want to start intermittent fasting, you should do it gradually and if negative symptoms are observed, you should stop it or seek expert advice.
Is 16/8 Intermittent Fasting Suitable for You?
Intermittent fasting, if combined with your lifestyle and combined with healthy foods If it is supported, then it shows curative effects on health. At the same time g It's safe, easy, and sustainable.
While 16/8 intermittent fasting is considered safe for healthy adults, you should seek expert advice before trying it if you have a chronic illness, take medication, or have an eating disorder.
Other situations where intermittent fasting is not recommended are those who want to become pregnant, pregnant women and breastfeeding mothers.
Last Message
In the 16/8 intermittent fasting system, it is necessary to eat in the specified 8-hour period and fast for the remaining 16-hour period.
It regulates blood sugar by supporting weight loss and prolongs human life by improving brain functions.
It supports the consumption of calorie-free drinks by making use of healthy foods within the specified eating range.
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If you have unhealthy weight gain, insulin resistance and body fat complaints, you can benefit from this method by consulting an expert.
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