The 16/8 diet (or intermittent fasting) is gaining popularity all over the world. What is its essence, what are the pros and cons, and what result can you expect?
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Diet 16 \ 8: what is the essence
What do the numbers 16/8 mean? It’s simple — in total they give 24, that is, the number of hours in a day. The concept of the 16/8 diet is that for 8 hours you can eat almost without restrictions, and for 16 hours you have nothing to eat (but you can drink water or unsweetened tea). It is in this interval that your body will actively burn calories, and you will lose extra pounds. You can choose the time frame for eating on your own, depending on when you are used to waking up and going to bed. For example, from 9 am to 5 pm or from 12 pm to 8 pm, etc.
Diet Rules 16\8
- Choose the right products. In principle, there are no strict restrictions on the 16/8 interval diet. You can afford small weaknesses (desserts, bread, pastries), but within reasonable limits! However, in order to improve the result and provide the body with the necessary nutrients, it is recommended to include so-called fat-burning and health products in every meal.
- Gyro burners are sources of protein and healthy fats. BUT health-improvers contain fiber and essential nutrients for the body.
- Try to drink more. The more water you drink throughout the day, the better it will be for your metabolism.
- Give yourself a load. To start metabolic processes, cardio workouts, such as running, are suitable. Make it a rule to devote 15–30 minutes a day to physical activity.
What to include in the 16\8 diet menu
Fat Burning Products
- Lean meat, poultry, eggs, fish.
- Walnuts, almonds and pumpkin seeds.
- Chickpeas, peas, beans and other legumes.
- Red and blue berries (currants, blueberries, raspberries, etc.).
- Grapefruits, oranges, apples and other fruits rich in fiber and antioxidants.
- Leaf, cauliflower and Brussels sprouts, broccoli, spinach and other green vegetables.
- Tomatoes and bell peppers are healthy sources of lycopene and carotenoids.
What foods to limit on the 16/8 diet?
Avoid processed carbohydrates such as baked goods, sugar, white bread, and foods high in trans fats and dyes.
Pros and cons of the 16/8 diet
Benefits: The effectiveness and results of the 16/8 diet
The 16/8 Interval Diet allows you to eat almost anything you want within a reasonable amount of time and gives you fast results. You need to eat the same number of calories every day and go to bed on time. For 3 days on an interval diet, it is quite possible to throw off up to 2 kilograms. True, the authors of the developed diet (it was invented by American nutritionists) recommend resorting to such a nutrition plan no more than once a month.
Disadvantages: who does not fit the 16/8 diet
With all the advantages, the 16/8 diet is not suitable for everyone — therefore, before you start, you should consult your doctor! For example, such a meal plan is contraindicated for people with metabolic disorders. It is also not suitable for eating disorders. Other contraindications include gastritis, problems with the gallbladder, adrenal glands, recent surgery, as well as pregnancy and lactation.