Diet 16/8 for weight loss - the basics of losing weight “on schedule”

How to lose weight without spending a lot of money on it? Most modern diets (Mediterranean, protein) and fasting days involve eating a certain set of products, which does not always fit into the family budget. But this is not the end of effective ways to lose excess weight. There is another option - 16/8 intermittent fasting.

This is one of the latest modern trends in nutrition, the number of followers of which is constantly growing. A special regime involves alternating periods of eating and not eating. The technique is really effective and can correct the curves of the body in a short time. However, it also has some features that are worth taking into account. So what is this unique program? Let's figure it out.

Essence of Fasting 16/8

The essence of intermittent fasting is hidden in two numbers - 8 hours of allowed food intake and 16 hours of refusal of any food. This format of the technique is very easy to follow. To do this, in most cases, it is enough to give up breakfast and late dinner, and enjoy your favorite dishes in the remaining time (within the framework of the PP). If you wish, you can choose any interval, for example, eat from 12:00 to 20:00, and spend the rest of the day in household chores and sleep.

How does it work? During the 8-hour “belly festival,” the body receives the necessary substances to maintain its vital functions and produce sufficient energy. When the “hungry” period begins, important internal mechanisms are launched:

• Metabolism accelerates.
• Excess water and metabolic products come out.
• Fats are broken down.
• The process of autophagy comes into play.

Interesting fact. Experts recommend fasting for no more than 10-14 days. Otherwise, the body turns on the reverse function and minimizes fat consumption - every calorie received in the future will be stored, forming unsightly volumes in the body.

Diet rules 8/16

In order for the chosen diet to be beneficial, you must follow the recommendations. Diet rules:

• Eating is allowed within 8 hours; the amount of food can be any, as well as the number of meals.
• The calorie content of foods can also be anything, but for a more noticeable result, it is recommended to adhere to dietary dishes and avoid overeating.
• Every morning, 8 minutes should be devoted to active physical exercise.
• It is advisable to avoid baking, sugar, white bread, rice, pasta, alcohol (you can drink a glass of wine 2-3 times a week), saturated and trans fats, and confectionery.
• If you can’t say goodbye to carbohydrates, you should add protein-rich foods to each dish with them, for example, cheese, turkey, milk, this will reduce excess weight.
• You need to drink more water, this improves metabolism and promotes effective fat burning.
• It is allowed to shift the time frame of fasting.
• To prepare, it is recommended to stick to the diet 3 days a week, then gradually make it the same for the entire seven days.

According to reviews, playing sports, chewing sugar-free gum, and brushing your teeth will help you cope with the feeling of hunger.

Recommendations for improving performance

Cyclic fasting will be more effective if you provide the body with nutrients.

Your diet should include 4 types of fat burners and health boosters.

The former include sources of proteins and fats, the latter – products that contain fiber, antioxidants, vitamins and microminerals. Including them in your diet will help improve your weight loss results. Doctors recommend including 2 foods (1 from each category) in all meals.

Fat burners

Sources of amino acids and fat relieve the body of extra pounds, satisfy hunger and form a muscle corset. They are divided into groups:

• lean meat, poultry, eggs;
• walnuts, almonds, pumpkin seeds;
• natural yogurt, low-fat fermented milk products without sugar;
• chickpeas, peas, beans, soybeans and other legumes.

Wellness people

Sources of fiber and vitamins improve mood, support metabolism, and strengthen the immune system. Wellness groups:

• red and blue berries: currants, raspberries, blackberries, blueberries;
• grapefruits, apples, oranges, other fruits;
• green vegetables: lettuce, cauliflower and Brussels sprouts, broccoli, spinach;
• tomatoes, bell peppers (sources of carotenoids, lycopene).

Benefit

Most people give positive reviews about fasting for weight loss over a 16-hour period. Benefits of periodically avoiding food:

• Active fat burning. During the period of abstinence from food, the body uses up existing reserves of adipose tissue. A calorie deficit forces the internal systems to release energy to use what is already there.
• Acceleration of metabolism by 4-14%. The most noticeable result of weight loss is in the waist and abdomen, where the main volumes of adipose tissue are concentrated.
• Accelerated hormone production. This is possible due to the activation of various intercellular processes. When a person stops eating, the amount of insulin in the blood decreases, adipose tissue “burns” - hormones necessary for muscle development and restoration of cellular regeneration function are produced.
• Increasing stress resistance to external stimuli. A person feels much more comfortable and lighter. Sleep is normalized.
• Reducing the risk of type II diabetes.
• Normalization of blood pressure.
• Restoring the digestive function of the body.
• Increased efficiency and vigor throughout the day.
• Strengthening nails, hair and skin.
• Cleansing the skin from acne and other lesions.

Benefits of Intermittent Fasting

Experts cite several benefits of intermittent fasting:

• Promotes weight loss

  without severe calorie restriction

  Read also:  PP recipes for lunch - 12 dishes for every day with calorie content and BJU
• Reduces insulin resistance

  and blood sugar levels, protecting against type 2 diabetes.

• Reduces inflammation and oxidative damage in the body, preventing aging

  .

• Reduces risk factors development of hypertension and high cholesterol

  .

• Animal studies have shown that intermittent fasting prevents cancer development

  .

• Promotes the growth of new nerve cells and protects the brain from damage

  , preventing Alzheimer's disease.

It is not surprising that with all the popularity of this system, various types of intermittent fasting have emerged.

All of them are considered effective, and the choice depends on a person’s personal preferences.

Harm

Intermittent fasting according to the 16/8 system requires a serious approach and adherence to strict rules. Depending on the initial state of the body, if you neglect the recommendations of doctors, unpleasant side effects are possible, which can cause serious complications and provoke the development of certain diseases:

• Dizziness and headaches (disappear 2 weeks after the start of fasting).
• Digestive disorders, such as constipation.
• Heartburn, belching and other discomfort associated with the functioning of the stomach.
• Menstrual irregularities.
• Muscle spasms.

For fasting to truly become therapeutic, you must first consult with your doctor. It will help in the process of losing weight in this way to avoid many unpleasant moments.

Contraindications

Not everyone can use a 16 hour fast as a complete weight loss diet. There are several serious contraindications that should be taken into account:

• Oncological diseases of varying degrees.
• Hypertension/hypotension.
• Unstable central nervous system.
• Insufficient body weight – index less than 15.
• Pregnancy.
• Open and closed forms of tuberculosis.
• Stomach or duodenal ulcer.
• Kidney pathologies.
• Diseases of the cardiovascular system.
• Lactation period.

Contraindications must absolutely not be ignored. A sudden change in your daily diet, if you do not take into account complications in the presence of certain pathologies, can negatively affect your health.

Indications and contraindications for intermittent fasting for men

Indications

These include:

• overweight, obesity;
• increased mental stress;
• slagging of the body
• if your weight stays the same despite dieting and exercise;
• high cholesterol;
• hypertension;
• the presence of foci of inflammation;
• increased risk of cancer, Alzheimer's disease and diabetes (presence of hereditary predisposition);
• intense sports (including bodybuilding).

Contraindications

Absolute:

• rickets, exhaustion, anorexia, low BMI (underweight);
• oncology;
• pregnancy;
• lactation;
• open form of tuberculosis and other pulmonary diseases;
• age under 18 years;
• pathologies of the heart and circulatory system;
• thyrotoxicosis;
• disorders of the liver and kidneys.

Relative (require separate consultation with a doctor):

• diabetes;
• regular use of medications (including oral contraceptives);
• gout, elevated uric acid levels.

Fasting 16/8: an effective method for losing weight

For women, intermittent fasting according to the modern 16/8 system is a real opportunity to lose excess weight. The methodology is implemented in stages. Each step is important and requires serious adherence to the recommendations offered by doctors. Otherwise, you will only harm the body.

Preparatory stage

Before you start fasting, you need to prepare your body and nervous system for a sudden change in your usual diet. In this case, the following recommendations are followed:

• We undergo a comprehensive examination in the hospital to exclude various contraindications. It is advisable to consult a therapist regarding fasting issues and immediately ask questions.
• Gradually increase the volume of water consumed per day. You need to drink at least 2 liters per day. Natural freshly squeezed juices, teas and coffee are not included in this amount. To calculate the exact volume, we use a simple formula: 30 milliliters of liquid per 1 kilogram of body weight.
• Smoothly transitions to proper nutrition. We refuse fatty, smoked, salty foods, as well as fast food.
• We calculate daily caloric intake. At the same time, the amount of kcal should be deficient, which will ensure accelerated fat burning.
• Including special detox cocktails in your diet that will help the body quickly cleanse itself of harmful substances. The best option is fresh juice from celery, parsley, mint, kiwi, beets or carrots.
• We are gradually shifting the eating window to the option provided by intermittent fasting 16/8.

How to improve your results

Of course, losing weight is a very long and complex process that needs to be approached comprehensively and wisely. Many people forget about the importance of proper nutrition on such diets, and when they see that there are “no restrictions,” they allow themselves to eat fast food and wash it all down. And they actually forget about many other things.

Note! It is important to follow a comprehensive program, and even if this is not stated in the diet itself, you yourself must understand what is good and what is bad.

So what should you do to get the best results?

• Exercise (moderately) and exercise

Every morning should begin with a little exercise to wake up the body and warm up after a long sleep. You can also perform basic exercises, such as squats and planks on straight arms or elbows. In the morning, 10-15 minutes of such exercise will be enough for you to cheer up and at the same time keep yourself in good shape.

• To drink a lot of water

In general, whether you are on a diet or not, water is something that should always be present in your diet. A person needs at least 1.5-2 liters of water per day, which means this point definitely shouldn’t be ignored. Only in the morning you can drink 2 glasses of water on an empty stomach to awaken the body.

And during the day, in order not to forget to drink water, set yourself an alarm clock or even download a special application for this, which will remind you that it’s time to drink some water.

• Don’t forget that meals should be filled with proper and high-quality food

Nobody forbids you to eat sweets or sometimes allow yourself some unhealthy food, but there are two rules. Firstly, it is better to eat any harmful foods in the first half of the day. Secondly, these harmful foods should be included in your calorie diary. Yes, any pack of chips or chocolate will displace some of your food for that day, this is the risk you take by allowing yourself to eat junk food.

• Don't forget to eat vegetables and fruits

By the way, many low-carb foods may not be included in your calorie diary (especially if you ate very little). Here it is also important to lose weight without fanaticism and not shake from any piece you eat.

• Try to keep your spirits up and believe that everything will work out for you.

Many diets actually end because people simply lose all interest, get tired, become irritable and simply can't handle all the restrictions. But any boundaries are in our heads, and if you set a goal to lose weight, you will lose weight, the main thing is to believe in yourself.

Mental health is something that needs to be trained first, given that many diseases appear due to weakness of character and lack of willpower.

Important! Don't tell yourself that you are losing weight because you have gained excess weight and urgently need to get rid of it. Say that you want to become better and see the body of your dreams in the mirror. Change your thoughts from negative to positive!

Nutrition rules

Of course, with intermittent fasting there are no restrictions on the foods you eat. However, if you want to lose extra pounds, you will have to adjust your diet by switching to PP. Basic rules for eating that will help you quickly get to your dream figure:

• During the 8-hour eating window, you need to consume your full daily calorie intake.
• The largest and densest meal of the day is breakfast. It should consist of heavy (complex) carbohydrates and fats of animal origin.
• The rest of the meals contain protein components.
• Packaged juices and compotes are completely prohibited. They have no benefits, but a lot of harmful sugar that promotes fat deposition.
• We refuse any flour products. These are light carbohydrates - they are quickly absorbed and provide a constant feeling of hunger.
• We don't overeat. Meals are fractional, with small vegetable or fruit snacks.
• Snacks from processed foods or unhealthy snacks are prohibited.

Intermittent fasting 8/16: menu for 1 week, table

16/8 intermittent fasting scheme

Proper nutrition schemes for 16/8 intermittent fasting for weight loss include dozens of different options, among which it is easy to choose a mode with comfortable parameters and content. For example, a daily schedule for someone who exercises might look like this:

• 8:00 – 1 glass of purified water on an empty stomach, 1 teaspoon of “sports” vitamins.
• 9:00 – tea without sugar (milk oolong, green, black, red).
• 11:00 – tea or coffee without additives.
• 12:00 – 13:00 – any physical activity.
• 13:00 – breakfast (energy value is about 40-50% of the total daily calorie intake).
• 17:00 – protein dinner (35% of daily calories).
• 20:30 – protein dinner (remainder of daily calories).
• 21:00 - 13:00 the next day - direct fasting.

Interesting fact. It is not necessary to follow standard time periods. You can create your own version of the program, but taking into account time restrictions - 8 hours for eating and 16 for fasting. During the process of losing weight you should be as comfortable as possible.

Intermittent fasting methods

1. 16/8 method: no food for 16 hours a day

© hjalmeida

The 16/8 method is where you eat for 8-10 hours and then don't eat anything for 14-16 hours.

.

During your eating window, you may have 2 or more meals.

This method is known as the Leangains protocol and was proposed by fitness expert Martin Berkhahn

(Martin Berkhan).

This system is very simple, and, in essence, you simply do not eat anything after dinner and skip breakfast.

For example, if you finish dinner at 20:00 and then don't eat anything until 12:00 the next day, then you are fasting for 16 hours between meals.

Women are advised to fast for only 14-15 hours, as shorter periods of fasting are better for health.

If you cannot do without breakfast, it will be difficult for you to get used to this method. Many of those who skip breakfast instinctively eat according to this system.

While fasting, you can drink coffee, water, and soft drinks to reduce hunger.

Also, during the “nutrition window”, it is better not to indulge in junk food or overeat, otherwise the system will be ineffective.

This is one of the most natural methods of intermittent fasting and does not require much effort.

Breaking out of fasting

We not only enter, but also exit from intermittent fasting correctly. According to numerous reviews, recommendations for ending the “diet” cannot be ignored. Overeating the next day can lead to serious poisoning and hospitalization.

• Reduce the number of servings. You can’t immediately after fasting eat the same amount of food that you took before you started losing weight.
• In the evening we refuse food. If you want to have a snack, it is best to replace a full dinner with a glass of low-fat kefir or some fresh vegetable.
• We continue to refuse fast food. If you want to maintain the results, it is best not to add harmful foods back into your normal daily diet.
• Gradual increase in daily caloric intake. The maximum amount of kcal is 3000. We prepare the diet taking into account healthy foods with negative calorie content.
• We try to process products to the maximum, so that it is easier for the body to digest them after a long period of fasting.
• We continue to play sports. Any physical activity will do.

By following simple recommendations, you will not only lose unnecessary pounds, but also maintain your health.

Intermittent fasting, or fasting - what is it?

The intermittent fasting system could become one of the many diets that exist in our time, if not for one thing. In 2021, the author of the intermittent fasting technique called Intermittent Fasting, Japanese scientist Yoshinori Ohsumi, was awarded the Nobel Prize in Medicine. The award was awarded for the scientific evidence that fasting not only helps in the fight against excess weight, but also has a beneficial effect on the health of the body.

It should be immediately noted that intermittent fasting is a scientifically based practice; it cannot be put on a par with non-scientific concepts that are often combined under the general name “therapeutic fasting.”

Intermittent fasting, or periodic fasting (from the English Intermittent fasting), is often called simply fasting. This nutrition strategy involves strictly planning periods of eating and refusing food. The concept of intermittent fasting involves periods of eating without any restrictions to achieve beneficial physiological effects on the body.

In 2021, the American Heart Association concluded, published in the New England Journal of Medicine1, citing the following beneficial effects of intermittent dieting:

• reduction of excess body weight
• pressure reduction
• reduction of inflammatory processes
• reducing the risk of cardiometabolic diseases

Some scientists have been able to prove that intermittent fasting has a beneficial effect on insulin levels in the blood2. Abroad, and in our country, a scientifically based diet is becoming more popular day by day. Separately, it is worth mentioning the benefits of this diet for men3.

Scientists are convinced that fasting not only burns excess weight, but also makes our muscles stronger. The same experts claim that an interval diet is useful for everyone who is engaged in bodybuilding or intensely involved in sports, and there are many of them among men. It is also worth mentioning that intermittent fasting is a prevention of Alzheimer’s disease.