2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Rich people, celebrities and famous influencers choose to follow the 16: 8 diet - a form of periodic fasting, also known as The 8-hour diet.
Proponents argue that restricting meals - eating only during an 8-hour window and fasting the rest of the time - helps both to lose weight and reduce the risk of chronic diseases.
The problem with this popular method is that decisions are not made based on how full or hungry you feel, but according to a limited period of time - a structure that in the long run can cause the opposite of the desired effect.
Here what you need to know about the 16: 8 diet before you skip meals:
What is the 16: 8 diet?
During the 16: 8 diet, you spend 16 hours each day consuming nothing but unsweetened beverages such as water, coffee and tea.
During the remaining 8 hours you can eat whatever you want. Most people do this by starting fasting at night, skipping breakfast and eating their first meal in the middle of the day.
During this time, no food is forbidden, but some people also follow the keto diet to support faster weight loss.
Is the 16: 8 diet suitable for weight loss?
Some studies claim that there is almost no difference between people who regularly practice periodic fasting and those who simply reduce their total calorie intake.
A growing group of studies shows that a better strategy is to optimize the nutritional quality of what you eat (vegetables, fruits, lean proteins, whole grains, and healthy fats) compared to starvation or calorie counting.
Is it healthy to fast for 16 hours a day?
Forms of periodic fasting such as the 16: 8 diet rely on the concept that fasting reduces oxidative stress on the body, which can reduce the chance of inflammation and the risk of chronic diseases.
But research shows that fasting for a period of time, followed by a limited eating window, predisposes to overeating.
This is a cycle that can be difficult to get out of because it damages our natural signals of hunger and our metabolism. Restricted eating can also lead to an increased risk of depression and anxiety.
Should I try the 16: 8 diet?
Ultimately, it is a matter of personal choice. But there are some tips you can try without committing to the riskier elements of The 16-hour fast.
Where are you physically when you decide to eat?
Many of us eat according to a script, not because we are hungry. For example, when we go to the movies after dinner, even if we are full, we suddenly feel an irresistible urge to eat popcorn.
Considering the moments when you eat and the places where you do it, you may encounter patterns that you have not noticed before.
Thus, if you avoid these places and patterns often enough, you will reduce unnecessary meals and calorie intake.
Do you sleep enough?
If you skip a night's meal, it can only help you go to bed earlier - a very important component of any weight loss plan.
Getting seven hours of quality sleep a night is associated with better weight control, reduces the risk of chronic disease and improves metabolism.
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