16/8 Intermittent Fasting Starter Guide

The benefits of fasting are endless. Intermittent fasting, which is popular these days, is known to have healing effects on our health. Intermittent fasting diet, which has become the favorite of those who want to lose weight, is a reason for preference, as well as supporting weight loss, with its effect on body repair.

The logic of the diet is generally to eat at certain time intervals within the framework of certain rules and not to consume calories in the rest of the time. 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 applied frequently. 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 of these methods, and actually the first one, is known as the 16/8 method.

What is 16/8 Intermittent Fasting?

The 16/8 intermittent fasting method has gained popularity recently, especially for those who want to lose weight and 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?

You can start by choosing an eight-hour eating window. Your food intake should be within the eight-hour interval you set.

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 does not affect your 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, oil seeds (almonds, hazelnuts, walnuts, etc.)

Taking calorie-free drinks such as water, unsweetened tea and coffee, mineral water during fasting will help you control your appetite by keeping you fit.

In addition, malnutrition, such as overeating 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 a system that is rapidly gaining popularity 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 food preparation.

16/8 intermittent fasting has health benefits:

Effective weight loss: Limiting food intake to certain time intervals helps reduce calories taken throughout the day. In addition, studies show that intermittent fasting suppresses appetite, accelerates metabolism and increases weight loss.

Regulating blood sugar: It is stated to keep fasting insulin levels under control by 31%, and blood sugar by 3-6%.

Longevity: Intermittent fasting appears to increase lifespan in some animal studies, but studies on humans are currently limited.

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 time spent fasting.

This can cause digestive problems, unhealthy eating habits and weight gain.

In the early stages of 16/8 intermittent fasting, short-term negative effects such as weakness, fatigue and hunger may be experienced, but these symptoms disappear when order is restored.

Some studies show that intermittent fasting affects men and women differently. Animal studies show that hormonal problems can occur in women 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?

If intermittent fasting is combined with your lifestyle and supported by healthy foods, then it shows healing effects on health. It’s also 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, are on 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 supports weight loss, regulates blood sugar and extends human life by improving brain functions.

It supports the consumption of calorie-free beverages by making use of healthy foods within the specified eating range.

If you have complaints of unhealthy weight gain, insulin resistance and body fat, you can benefit from this method by consulting an expert.

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