Intermittent fasting 16/8: what it is, what to eat and what benefits it provides

Talk about intermittent fasting 8/16 it is not something new. Neither are magical diets in which it seems that in the blink of an eye people can reach the desired weight without much effort.

However, before thinking about the intermittent fasting 8/16 and much more in wanting to apply this or any new form of food in your diet, you need to take into account their advantages and disadvantages and above all consult a professional, depending on your particular case.

That said, it is true that diets that involve rapid weight loss are always in the news. At present, perhaps this has to do with the fact that society seems to have less and less time due to adding too many activities to its routines.

This leaves as one of the most common consequences poor nutrition and the frequent excuse of not being able to perform physical activity due to lack of time or energy. Thus, faced with weight gain and the need to want to lose it easily and quickly, people look for various diets.

For example, him intermittent fasting 8/16, skipping meals, and cutting out a food group, such as carbohydrates, are some of the common issues people have when it comes to eating. lose weight and reach the stipulated goals faster.

But, reaching the right weight quickly, is it synonymous with healthy eating? How good can 16/8 intermittent fasting be for your health?

Why low calorie diets are trending

Before talking about the advantages and disadvantages of intermittent fasting 8/16 it is necessary to clarify some issues related to the fame of the various unbalanced diets that promise quick and effective results.

Decades pass but there are some customs that do not change, among them the desire to lose weight without too much effort: that is, without stopping eating and without exercising. And this group does not only include people with obesity problems, but also those people who perhaps want to lose a few kilos to look or feel better.

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Routines full of activities, few hours of rest, not finding spaces to do physical activity and eating a poor diet always based on the same food group or even junk or processed food lead people not only to gain weight but also to have an unhealthy lifestyle.

Neurological and emotional factors are also added to this, since anxiety and anguish problems, for example, can cause, in some cases, eating more food than one should or what the body actually requires. Have you ever felt sad or happy about something and wanted to spend that moment with food?

These issues, in addition to the lack of information that some people have regarding food, calories, fat and protein intake that they need to include in their diets, lead many people to gain weight and want to lose it with diets such as intermittent fasting.

But it is not just an aesthetic issue, in some cases it is referred to as being overweight or obese. The dimensions of this disease are such that since 2004 it has been considered a pandemic. According to the World Health Organization, around 3 million people die each year due to various degrees of overweight.

It could be said then that all these mentioned data have to do with and explain why the population is always interested in learning about and applying various diets to achieve weight loss or rearrange their eating routine.

However, when incorporating a new habit, or in this case changing the food diet abruptly with intermittent fasting 16/8 by recommendations of acquaintances or having searched for it on the internet is not recommended. It is always necessary to go to a professional and to provide a food plan based on the needs of each person and their energy expenditure.

Intermittent fasting 8/16: what it’s all about

Now, having explained all of the above, we will focus on what intermittent fasting is. What is this about? Why is it called 8/16? What are the advantages and disadvantages of this type of diet?

Basically as the word implies, Intermittent fasting, also known as time-restricted eating, just means limiting the times of day you eat. In the case of 8/16 it is eating for a selected period of 8 hours and fasting for 16.

Each person will be able to choose, according to their routines, the most convenient hours to be able to eat, for example from 10 a.m. to 6 p.m., and Keep in mind that during the fasting period you can not eat anything at all and you can only drink water or drinks without caloric content.

Although many choose this type of diet to lose weight and Some National Institutes of Health (NIH) endorse the idea and have shown that restricting meal times has shown changes in body weight in some individuals, the truth is that it is not safe for everyone.

Those that suffer from diabetes, kidney or cardiovascular diseases, for example, should evaluate intermittent fasting 16/8 with health professionals, who will be able to evaluate the lifestyle, energy expenditure, medications you consume and thus find the most appropriate eating plan.

Logically, those who carry it out or who want to carry it out must take into account that it is not something magical and that although cases have been shown in which people lose weight with intermittent fasting, the foods that are consumed during the enabled periods are key.

This type of diet must be accompanied by the intake of healthy foods such as vegetables, fruits, seeds and cereals, but they must be of great nutritional value so that this food program does not imply a risk. In addition, it should be accompanied by physical exercise, especially aerobic routines, always taking into account each particular case.

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Benefits of intermittent fasting 16:8

-According to various studies, this type of diet has shown results in weightloss body in some patients.

-Incorporating only healthy foods also reduces fat mass and when carrying out physical activity increases muscle mass.

– Although not much is known about the consequences on the body during fasting, some research in animals has concluded that it has protected against diabetes, heart disease and cognitive decline.

– It has also been evaluated to improve the body’s resistance to oxidative stress. Some studies even show that intermittent fasting can help fight inflammation.

Disadvantages of intermittent fasting 16:8

– As mentioned above this type of programs can be harmful for people with pre-existing conditions such as hypertension, diabetes or high cholesterol, even for pregnant or lactating women.

– In some cases and depending on the person, going 16 hours a day without eating food can cause dizziness, headaches and difficulty concentrating. Even in very hot weather it can cause fainting.

As mentioned, although there are studies that have been carried out on animals or groups of people, The benefits and consequences of intermittent fasting 16/8 will depend on the body and how each person carries it out.

Therefore, to avoid health problems and complications with pre-existing diseases, it is always advisable to make changes to your diet accompanied by a nutritionist who can develop a nutritional plan based on the needs of each organism.

Have you heard about intermittent fasting 8/16? What other variants do you know? Have you applied any of these diets to your food routine? How has it been for you?

Source: Maazine Medline Plus, BBC, Mundo Deportivo, healthline