what’s on the menu, the result, the pros and cons of the interval diet

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?

diet 16\8 photo


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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

interval diet 16 \ 8 photo


  • 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

benefits of white beans


Fat Burning Products

  • Lean meat, poul­try, eggs, fish.
  • Wal­nuts, almonds and pump­kin seeds.
    Nat­ur­al yogurt.
  • Chick­peas, peas, beans and oth­er legumes.

Wellness Products

  • 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

diet 16\8 result photo


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.

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