Fasting is a practice that has been practiced for many years among different religions and many cultures around the world fast. The Intermittent fasting diet, also known as the 8-16 fasting diet is one of the fasting diets that has become very popular.
Proponents of this diet believe that this type of diet is easy and comfortable and helps maintain complete health, weight loss and weight stabilization.
This article describes How to Practice an Intermittent fasting diet, its function, benefits and complications.
Intermittent Fasting diet is a type of diet in which the consumption of foods is limited and low-calorie beverages are used. During the 24 hours, the person eats for 8 hours a day and the remaining 16 hours, the person refuses to eat.
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This cycle can be repeated as many times as you want, for example, you can do it once a week or twice a week, the amount of your fast depends on your personal opinion.
The 8-16 fasting diet is one of the types of diets that its fans have skyrocketed in recent years and has become very popular among people who are looking to lose weight and burn fat. While other diets have strict rules, the 8-16 fasting diet can be easily followed with very little effort.
This regime has fewer restrictions and much more flexibility than other types of diets. Anyone can follow this diet. In addition to helping you lose weight, it has a huge impact on controlling blood sugar, brain function and increasing a person’s life expectancy.
The Intermittent fasting diet includes 8 hours in which you can eat whatever you want and practice fasting for the remaining 16 hours. In addition to losing weight from the fasting diet, you can expect lower blood sugar, improved brain function and increased longevity.
How to practice Intermittent Fasting?
Diet 16-8 is a simple, safe and tolerable diet. To start this diet, choose 8 hours of the day as the allowed time to eat. Many people prefer to consider this time period from noon to 8 pm, this choice means that you should fast all night and do not eat breakfast. But your lunch and dinner are in place and you can have a snack in between.
Some people prefer that this time be 8 hours from 9 am to 5 pm so that they can have a healthy breakfast at 9 am, then have lunch and have a snack at 4 am and before fasting. However, everyone can set a preferable time for themselves and choose the best time.
Regardless of when you eat, we suggest that you include several meals in your diet to keep your blood sugar levels steady and your hunger under control.
Another important point is to eat healthy and nutritious foods.
Try to include the following healthy foods in your meals:
Fruits: apples, bananas, berries, oranges, peaches, pears, etc.
Vegetables: Broccoli, cabbage, cucumber, vegetables, tomatoes, etc.
Whole grains: Quinoa, rice, oats, barley, etc.
Healthy fats: Olive oil, avocado and coconut oil
Protein sources: meat, poultry, fish, eggs, legumes, nuts, seeds, etc.
Drinking low-calorie beverages such as water, tea and unsweetened coffee, even during fasting, can help your body regain its appetite and water.
On the other hand, if a person consumes too many harmful foods, it may destroy the positive properties of the Intermittent fasting diet and harm his health. To start the 8-16 fasting diet, you should choose a period of 8 hours and fast for another 16 hours. Make sure you eat healthy, high-calorie foods during this time.
Benefits of Intermittent Fasting
The fasting diet has more fans due to its ease, flexibility and long-term tolerance.
This diet is very convenient for all days of the week due to its low cost and no need for cooking and ready meals.
In terms of health, along 8-16 fasting diet has the following benefits :
Weight Loss: This diet will not only limit your calorie intake for a few hours but reduces your calorie intake throughout the day. Studies have also shown that fasting helps to improve metabolism and increase weight loss.
Improve blood sugar control: Intermittent fasting will reduce insulin levels by about 31% and lower blood sugar by 3 to 6%, which will greatly reduce the risk of developing diabetes.
Extending life expectancy: Since few human experiments have been performed on this subject, animal studies have shown that intermittent fasting greatly increases a person’s lifespan.
The 8-16 fasting diet is one of the most comfortable and flexible diets that according to studies will help to lose weight, improve blood sugar levels, brain function and longevity.
Complications of Intermittent Fasting Diet
Intermittent fasting diet may have many health benefits, but in some cases, it will have disadvantages. Sometimes limiting the time you eat can cause some people to try to eat more than they should during these 8 hours. This can lead to weight gain, digestive problems and unhealthy habits.
Also, with the start of the fasting diet, sometimes a person will feel weak, hungry and tired, which will continue until it becomes a habit, but after a few weeks, the body will get used to it. Also, some research suggests that an intermittent fasting diet may have different effects on men and women.
Animal studies have shown that fasting diets may impair fertility and reproduction in females. However, such a conclusion about the intermittent fasting diet and its effect on reproduction will require further study.
In any case, it is better to consult a doctor if you notice any symptoms. Sometimes restricting the food you eat can lead to hunger, weakness, and increased food intake and even weight gain. Some research on the fasting diet shows that it interferes with the reproduction of some women and can reduce their fertility.
Is an Intermittent Fasting diet good for you?
A fasting diet is one of the tolerable, safe and comfortable diets that are compatible with the lifestyle of all healthy people and will be effective. However, it can not be seen as a balanced and wonderful diet for all months of the year.
Sometimes a person may be perfectly healthy and follow all the tips of the fasting diet, but still, the fasting diet may not have a significant effect on his weight loss.
Another important point is that despite the safety of the intermittent fasting diet for adults, it is still better to consult a specialist before starting it. Especially when the person has a certain disease. If you are taking certain medications or have diabetes, it is best to check your blood pressure, history of eating disorders, and all of these before starting a diet.
This fasting or fasting diet is not recommended for women, especially pregnant or lactating women, and if they want to take the 8-16 diet, they must consult a doctor. If you notice any particular side effects or symptoms, be sure to consult your doctor and let him or her know.
The intermittent fasting diet includes 8 hours of appetite and 16 hours of fasting. A fasting diet has many benefits and in most cases, following this diet will reduce weight, improve brain function, blood sugar and longevity.
Of course, consuming low-calorie beverages such as water or tea without sugar and coffee during the fasting period is not a problem and will be effective in preventing hypoglycemia. It is best to eat healthy foods during the fasting diet and be sure to consult your doctor before starting the diet.
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