The 16: 8 Diet
Eat 8 hours, fast for 16 hours
The 16:8 Diet. Eat healthy and feel better following this lifestyle.
The 16:8 Method
The 16: 8 (eight hour diet) method limits food to 8 hours a day, followed by a 16-hour fasting phase. But how do you best implement the 16: 8 diet? And for whom is the 8-hour intermittent fasting method actually suitable?
If you like to eat everything, do not like diet plans and restrictions, and sometimes go along without meals, the 16: 8 diet is ideal for you. It is a method of intermittent fasting and has helped many people already to lose weight
This is how interval fasting works with the 16: 8 method
There is a time window of 8 hours in which all three meals should be taken. During the remaining 16 hours the body rests. This is the fasting phase.
Experts also talk about an eight-hour diet because you actually fast for 8 hours and sleep for 8 hours.
The switch from eating to the fasting phase is performed based on the rhythm of the day - which promotes fat burning overnight until the next meal.
In practice this means eating dinner early in the evening and having breakfast later in the day. Or have the last meal of the day in the afternoon, if you want to have breakfast earlier in the morning. Most important is that there are 16 hours between the last meal of the previous day and the first meal of the next day.
Of course, during the eight hours when food is allowed, too much fat and sugar should not be your first choice, but there is quite a bit of room to maneuver. By the way: even a more moderate form, such as 14:10 or 15: 9, can already have beneficial effects on the body!
Experts also recommend that in the morning, at the end of the fasting phase, and before your first meal, boost your metabolism by including a light form of exercise such as a 30 minute walk.
For whom is the 16: 8 diet suitable?
There are people who love eating restrictions, like to count calories and do without many things if they want to lose weight. With the 16: 8 diet, none of this is required. So it works well for people who . . .
. . . like to eat
. . . like to fast for a short time
. . . like to keep their weight or lose weight
. . . have no time and desire to cook according to diet plans
. . . and it works for all types diets from vegan to everything-eaters
On the other hand, the 16: 8 interval fasting method should be avoided by people who . . .
. . . have problems with the pancreas
. . . have a thyroid dysfunction
. . . are severely overweight (because the adrenal glands are overworked.
Instead, experts first suggest keeping a low-carb diet)
Diabetics should only fast under medical supervision!
16: 8 - a sample day with recipes
All recipes are designed to help you lose weight without starving. Because with the right amount of calories, carbohydrates and healthy fats, and enough protein they’ll bring you well through the 16: 8 day. Also always included with it: a few superfoods.
16: 8 - Breakfast, 11 o'clock
Omelette with spinach and feta
16: 8 - Lunch, 14 o'clock
Hot sweet potato soup with coconut milk
16: 8 - Dinner, 6:30 pm
Calamarata with salmon and lemon peas
Risks and Disadvantages of the Eight-Hour Diet
Various health organizations have clearly stated its opposition to intermittent fasting, such as the 16: 8 diet: "They consider interval fasting to be inappropriate for long-term weight management because there are no specific recommendations for food choices. Therefore, as a rule, this does not lead to a nutritionally favorable food selection. "
According to these organizations, the risk lies in the fact that a 16:8 dieter doesn’t keep his or her food choices healthy enough during the eight hours, and may even use the 16 hours of fasting as an excuse to eat more fats and carbohydrates during the dining window.
There is also the risk of staying hungry during the 8-hour eating phase and, in the case of an unhealthy diet, there is also the danger too many calories are consumed unchecked.
However if you eat a healthful and well balanced diet based on wholesome carbohydrates like whole grains and vegetables plus healthy fats combined with nutritious proteins, these dangers can be completely avoided.
This is how the 16:8 diet can work for you every day
Office manager, Sonja Corey, 57, has lost 10 pounds with the 8-hour diet. My friend, Kevin Kennedy, 49, keeps his ideal weight. Both do not like breakfast, so the long break from dinner from the night before until lunch is no problem for them.
Sonja's desire for sweet, sugary foods was kept in check with the 16: 8 diet. She is now eating healthier. Kevin is now doing exercise instead of reluctantly eating his breakfast like before.
How to beat the morning low: a cup of coffee with a mini-shot of milk and a cardamom pod. The essential oils taste pleasantly fresh and rising hunger feelings are muted.
After morning exercise, Kevin eats a portion of skim milk cheese in the office to help his strained muscles.
Nutrition tips, to which both adhere to:
. . . drink plenty of water or unsweetened tea in between
. . . eat wholesome carbohydrates from vegetables, legumes and whole grains
. . . good proteins from fish and vegetable sources
. . . include power foods in the diet that activate the metabolism, such as ginger.
Other forms of intermittent fasting:
Eat five days, two days fast. The 5: 2 method is good for anyone who finds it easier to eat only about 500 calories on two days than it does in the long run.
A gentle form of interval fattening in which you relieve your gastrointestinal tract once a week for one day, either by eating only vegetables or fruit or by taking a full juice day. It is also important that you drink enough - 8-10 glasses is recommended.