Intermittent fasting is a nutritional model that has gained popularity in recent years. Intermittent fasting, which differs from traditional dietary plans, can be defined as a diet. The most common of the intermittent fasting methods is the 16:8 intermittent fasting diet. What is the 16:8 intermittent fasting diet? How to apply 16:8 intermittent fasting? We have tried to find answers to your questions.
16:8 What is Intermittent Fasting?
The intermittent fasting diet focuses not on what foods we should eat, but when we should eat them. In the intermittent fasting diet, the idea is to consume food at certain times and to consume only liquids without eating during the remaining hours. One of the most preferred models of intermittent fasting diet is 16/8 intermittent fasting.
16:8 intermittent fasting focuses on fasting for 16 hours a day and consuming food during the remaining hours. In the 16/8 intermittent fasting method, it is about skipping breakfast and eating 8 hours a day. In the remaining 16 hours, fasting is observed. During the 16-hour fast, non-caloric beverages such as water, unsweetened tea and coffee can be consumed. In order to prevent dehydration in intermittent fasting, consuming water is highly necessary. Regular and adequate water consumption is very important.
How to Perform 16:8 Intermittent Fasting?
Many consider the 16/8 intermittent fasting method among the most sustainable, simple intermittent fasting methods. This method is also the most popular method. The 16/8 intermittent fasting diet involves not consuming anything after dinner and skipping breakfast. E.g; If you ate your dinner at 8:00 pm, you won't eat until noon the next day. Thus, you apply the 16/8 intermittent fasting method.
If you are a person who is hungry in the morning and cannot start the day without breakfast, it may be difficult for you to adapt to this method. However, over time you can get used to this method.
During 16/8 intermittent fasting, you can consume coffee, zero-calorie drinks and tea. In this case, you can reduce your feeling of hunger. In addition, consuming plenty of water in order to prevent fluid loss in the body is among the points that must be considered while applying intermittent fasting.
16:8 What are the Benefits of Intermittent Fasting?
Reduces Calorie Intake
With the 16:8 intermittent fasting method, you limit your eating interval to a few hours a day. Not consuming food at certain times of the day causes your calorie intake to decrease. In this case, the energy available in the body is consumed. This also causes weight loss. In order to reduce calorie intake, it is extremely important not to eat too much in the eating interval and to eat moderately. It is very important to consume foods that will support weight loss.
Reduces Diabetes Risk
Research shows that intermittent fasting lowers insulin and blood sugar levels and potentially reduces the risk of diabetes. If you have diabetes, you can try the intermittent fasting method under the supervision of a doctor. For this, a medical specialist must be consulted. Otherwise, health problems may occur.
Protects the Heart
One of the most effective benefits of intermittent fasting is that it has positive effects on heart health. Studies have shown that intermittent fasting reduces the risk of certain heart diseases and protects heart health. Studies have shown that HDL cholesterol, known as good cholesterol, increases, while bad cholesterol decreases.